One of the great things about running is that it doesn’t take much gear or maintenance. You can just put your shoes on, step out your front door, and you’re on your way. However, running for even a short distance takes a lot of repetitive movement. Any underlying issues can put a lot of strain on your body and eventually turn into injuries like shin pain while running, or “shin splints.” Sports performance physical therapy is about troubleshooting these problems and planning workouts ahead of time so you’re less likely to get hurt.

Shin pain is one of the most common complaints among runners. Some people are more prone to it than others, and it can get very intense, very quickly. You shouldn’t keep running through the pain, but you also don’t have to let it stop you from getting a good workout. There are some adjustments you can make in the long and short term to keep your shin pain from coming back.

In this article, we’ll outline seven ways you can avoid shin pain while running. But first, we’ll describe what’s happening in your body when you start to feel that stinging sensation in your shins.

What causes shin pain while running?

Shin pain while running is usually caused by repetitive strain on the muscles and tendons attached to the shinbone. Overuse, or working too hard without taking time to rest, and poor form often contribute to shin pain. Wearing worn-out or improper shoes can cause poor form. Taking strides that are too big and striking the ground with the ball of your foot first instead of your heel are also examples of poor form. One way that many runners develop overuse injuries is by suddenly increasing their activity. You should put some thought into your workouts ahead of time so you don’t end up working too hard. A physical therapist can help you create a customized training program to help you meet your goals while avoiding overuse injuries.

7 ways to avoid shin pain while running

Most of the suggestions on this list will take some planning and preparation. However, they are helpful for preventing shin pain while running in the long term. When you start having shin pain while you’re running, that’s usually a sign that there’s something you need to fix. It might be your running shoes, the surface you’re running on, or your training program.

You shouldn’t try to push through the pain. This is when muscle strains and overexertion can turn into more serious injuries. Developing a condition like tendinitis or a stress fracture can add weeks to your recovery time. Try to wait until you’re pain-free for at least two weeks before returning to your running routine.

Try these seven strategies to avoid shin pain while running:

1. Get new running shoes — Running in old, worn-out shoes or shoes that aren’t made for running can quickly turn into shin pain. Try getting fitted for a new pair of running shoes. Extra support in the arch and heel may help reduce your pain. Make sure you’re looking at running shoes, not other types of athletic shoes. Try on several different pairs and jog down the aisle in the store. The right pair will feel natural and seamless like you can hardly notice your shoes at all.
2. Warm up before running and stretch afterward — You should do dynamic stretches or calisthenics to warm up before running. Dynamic stretches involve some movement rather than stretching in one direction. Alternating yoga poses is a great way to do some dynamic stretching. After your run, cool down with some walking and static stretches.
3. Don’t run on hard or uneven surfaces — Running on hard or uneven surfaces can put a strain on the tendons and muscles in your shins. Concrete and asphalt are notoriously bad for shin splints. Try running on an indoor track, a treadmill, grass or another soft surface.
4. Gradually increase mileage and hill incline — Increasing your distance or hill incline too quickly can cause pain in your shins. Gradually work up to longer distances and steeper hills. A good rule of thumb is to increase your distance by 10% to 15% each week. Most treadmills have an incline feature that allows you to adjust the steepness in small increments.
5. Vary your routine with cross-training — If running is your only form of exercise, you may feel a strain in certain areas like your shins. Your body needs different movements to strengthen and repair soft tissue. Swimming and cycling are both good cross-training sports for runners.
6. Do strength training — Strengthening your leg muscles can help prevent pain in your shins while running. Knee exercises and exercises that strengthen your calf muscles are especially helpful for shin pain. Try adding a strength workout to your weekly training schedule.
7. Get a personalized treatment plan from a PT — Athletes can usually get lasting relief from problems like shin pain and prevent future injury by following a personalized treatment plan. If you go to a physical therapist, your treatment may be covered by your insurance. Your PT will get to know you and ask about your running goals. They’ll incorporate exercises, stretches, and physical therapy treatments to help you perform your best without shin pain.

Shin splints are an overuse injury in themselves. The medical term for it is medial tibial stress syndrome. When left untreated, they can turn into a stress fracture. These can take weeks or months to recover from. As soon as you start noticing shin pain while running, you should change your workout plan for the day. Try some lighter exercises and dynamic or moving stretches. You can find some great yoga videos for runners on YouTube. Lower-impact cardio exercise like cycling or walking is another good choice.

Before your next run, you should consider finding some new shoes or adjusting your training program. Many running shoe stores have at least one employee who is great at helping people find the right fit. They might look at the shape of your foot and observe your stride as you jog back and forth.

For the most comprehensive treatment for overuse injuries and help to create a well-rounded workout plan, you should see a physical therapist. Your PT will get to know you and work with you to create a plan you can stick to. They’ll likely work in some cross-training, strength training, and gradual increases so you can reach your goals. Whether you’re preparing for a race or track and field season or just trying to stay in shape, your physical therapist can help you stay safe so you can keep running for as long as possible.

Each runner’s unique anatomy and things like strength, flexibility, and range of motion will affect their experience with the sport. You’ll have different abilities than other runners, and you should know your limits. Physical therapists provide personalized treatment, so you’re not getting the same approach as every other runner they’re working with.

At Lattimore PT, many of our PTs have a Certification in Orthopedic Manual Physical Therapy (COMT). This means they have expertise in observing movement and creating personalized treatment plans to relieve musculoskeletal conditions like shin splints. Not many physical therapists have a COMT, so having these experts on our team is one way we help ensure that our patients receive the highest-quality treatment.

Are you ready to take a new approach to preventing shin pain and get help creating a detailed training program? We can help. Contact our team today for more information or to schedule an initial appointment.