To many people, shin splints are known as the “too much, too soon” injury. For new runners, this pain isn’t just physical—it often makes them question their decision to start an intense fitness. Without established workout habits, it can be tough to bounce back, leading to frustration or even a downward spiral of demotivation.
For seasoned runners, shin splints are the classic overuse injury. Once you fall into a rhythm, it’s hard to change things up or take a break. While not everyone who sticks rigidly to their routine develops shin splints, a significant number of people do.
What Are Shin Splints?
Before resolving an injury, it’s crucial to understand it. Despite how serious the name might sound, shin splints are essentially a signal of overworked muscles resisting an increase in activity.
It starts as a dull ache in either the outer shin below your knee or the inner shin above your ankle. While the pain tends to ease after exercising, it often returns during rest, sometimes more intensely. In fact, long rest periods, like a night’s sleep, can amplify the soreness. Shin splints are surprisingly common and account for about 16% of leg injuries.
How to Avoid Shin Splints
Unlike a sports car designed to go from zero to sixty in seconds, your body isn’t built for such rapid acceleration. Understanding your body’s limits is key to sidestepping early shin splints.
For anyone over 45 or dealing with chronic health conditions, it’s wise to consult your doctor before starting any exercise program. Together, set achievable fitness goals that have a meaningful impact on your health.
Once you start, ditch the outdated “no pain, no gain” motto. While light, dull soreness can be normal at times, sharp or lingering pain is likely a sign you’re pushing too hard. Take a break as needed, then gradually return to your routine.
Even those who regularly exercise must learn to rest. It’s easy to underestimate your body’s limits, but forcing yourself to take time off is crucial. Mixing things up with varied workouts—like cycling instead of running for a day—can also prevent overuse injuries.
Managing Shin Splints
Despite your best efforts, injuries can happen. When they do, the RICE method (Rest, Ice, Compression, Elevation) is your best bet recovery.
Most shin splints heal in two to four weeks. Before you resume your regular exercise routine, make sure the pain is completely gone. Jumping back too soon can lead to re-injury, which might take up to six months to heal. Taking the time to recover properly is essential to avoiding prolonged setbacks.