Shin Splints: Causes, Recovery, and Prevention Tips for Runners
Whether you're training for a marathon or just getting back into a running routine, shin splints can be a frustrating and painful setback. Also known as medial tibial stress syndrome, shin splints cause aching, sharp, or throbbing pain along the front or inner side of your lower legs.
At Tugun Osteopathy, we regularly help runners manage and recover from shin splints and get back to doing what they love, with better form, function, and confidence.
What Are Shin Splints?
Shin splints refer to inflammation and irritation of the muscles, tendons, and bone tissue around your tibia (shinbone). They typically occur due to repetitive stress, particularly from running, jumping, or sudden increases in activity.
Common Causes of Shin Splints in Runners
Some of the most common contributors to shin pain in runners include:
Overtraining: A sudden increase in mileage or intensity without adequate rest
Improper Footwear: Worn-out shoes or poor arch support can alter biomechanics
Poor Running Technique: Overstriding, heel striking, or uneven gait can overload the lower legs
Tight or Weak Muscles: Imbalances in the calves, ankles, and hips affect shock absorption
Hard Surfaces: Running on concrete or uneven terrain increases impact forces
Flat Feet or High Arches: Foot mechanics can influence how stress is distributed up the leg
Symptoms of Shin Splints
You may notice:
Dull, aching pain along the inside of the shin
Tenderness or mild swelling in the lower leg
Pain that worsens with running and eases with rest
In some cases, pain can linger even after activity stops
If ignored, shin splints can progress to more serious conditions like stress fractures, so it’s important not to push through the pain.
How Osteopathy Can Help with Shin Splints
Osteopaths are trained to assess the root cause of pain and movement dysfunction. Our goal is to not only reduce inflammation and discomfort but also to correct any underlying biomechanical issues.
Holistic Biomechanical Assessment
We look at your whole body, not just your shins, examining the way you run, walk, and move to identify areas of tension, imbalance, or compensation.
Manual Therapy Techniques
We use hands-on techniques to relieve tension in the calves, ankles, and surrounding tissues, improving mobility and circulation to support healing.
Postural and Gait Correction
Improving your alignment and gait mechanics reduces strain on the lower legs and promotes better shock absorption during running.
Training and Footwear Advice
We can advise you on appropriate running shoes, orthotics (if needed), and how to safely build up your training load to prevent recurrence.
Recovery Tips for Shin Splints
To support your healing at home and between osteopathy sessions, we recommend:
1. Rest and Reduce Load
Ease back from running and opt for low-impact alternatives like swimming or cycling.
2. Ice and Elevation
Apply ice to reduce inflammation, especially in the early stages.
3. Stretch and Strengthen
Focus on stretching tight calf muscles and strengthening the ankles, glutes, and core to improve support.
4. Foam Rolling
Regular myofascial release of the calves, shins, and quads can relieve tension and improve tissue health.
5. Gradual Return to Running
Once pain has settled, build back up slowly with rest days and cross-training mixed in.
How to Prevent Shin Splints in the Future
Preventing shin splints is all about training smarter, not harder. Here's how:
Warm up and cool down properly
Avoid sudden changes in training volume or surface
Wear supportive, well-fitted running shoes
Include strength and mobility work in your weekly routine
See an osteopath regularly if you're a frequent runner or training for a big event
Shin splints don’t have to derail your running goals. With early intervention, personalised treatment, and the right prevention strategies, you can recover faster and reduce the risk of recurrence.
At our clinic, we offer osteopathic treatment for runners, tailored to your body and training style—whether you're preparing for your first 5K or your tenth marathon.
Book an appointment today to get assessed and take the next step toward pain-free running.