Our experienced team of Physios that focus on Running performance, have come up with another great article on Shin Splints.
What are Shin Splints?
Shin splints, technically known as medial tibial stress syndrome, are a common complaint among runners, especially those returning after a break, increasing training volume too quickly, or switching surfaces like road to trail.
The pain typically presents along the inner edge of the shinbone (tibia) and can range from a dull ache to a sharp discomfort that worsens with activity.
What are Shin Spints Caused from?
The condition is caused by repetitive stress on the shinbone and the connective tissues that attach muscles to bone. Poor footwear, flat feet, tight calves, and weak glutes can all contribute to the development of shin splints. Often, the pain starts gradually and may ease once you’re warmed up—but ignoring it can lead to more serious issues like stress fractures.
Early management is key.
Treatment Options for Shin Splints
At Sandgate Physical Health Clinic, we encourage runners to listen to their bodies.
Rest, ice, and gentle calf stretching can provide short-term relief.
However, long-term recovery requires addressing the root cause. A physiotherapist can assess your running mechanics, strength, and mobility to identify contributing factors.
Treatment may include soft tissue therapy, strengthening exercises (especially for the calves, glutes, and core), and a gradual return-to-running program. We may also look at your footwear and recommend orthotics if needed.
Prevention is better than cure. Progress your training gradually, no more than a 10% increase in volume per week is a good rule of thumb. Incorporate strength training twice a week and don’t underestimate the value of rest and recovery.
If shin pain is interfering with your running, book an appointment with one of our experienced physios. Also ask about our specific Running Assessments.
We’ll help you get back on track with a plan that suits your body and your goals!