Running and shin splints: what should you know?

Shin splints, also called medial tibial stress syndrome, often cause aching along the inner border of the shin. A sudden increase in distance, hills, speed, or running on a harder surface can exceed the leg’s current tolerance. Tight calf muscles, reduced recovery, footwear changes, and foot mechanics may add load. Flat Feet can alter how force travels through the leg, but they are not the only possible contributor.

The discomfort is often spread along an area rather than confined to one precise point. Compare your symptoms with [Shin Pain](/symptoms/shin-pain/) guidance, especially if the pattern is changing.

Pause painful running and use lower-impact activity that does not reproduce symptoms. When ordinary walking is comfortable, resume with short, easy intervals and leave recovery days between impact sessions. Avoid adding hills and speed at the same time. Check that your shoes are suitable and replace a training surface or routine that consistently provokes pain.

Strengthening the calf, foot, hip, and trunk can improve how load is shared. A clinician may assess your stride and use [Gait Retraining](/treatments/physiotherapy-and-rehabilitation/gait-retraining/), [Physiotherapy](/treatments/physiotherapy-and-rehabilitation/physiotherapy/), or [Custom Orthotics](/treatments/non-surgical-orthopedics/custom-orthotics/) when appropriate.

Seek assessment for pain in one small, clearly defined spot, pain at rest or overnight, swelling, numbness, weakness, or pain that persists despite reducing impact. Stop running promptly if you cannot walk normally. These features can overlap with bone stress injury and should not be dismissed as routine shin splints.

Ask what activity is safe, whether your symptoms fit shin splints or another condition, and which strength tests should guide return to running. Discuss your recent training changes, footwear, surfaces, foot posture, and whether a supervised rehabilitation plan would help.