What are shin splints?

I developed a love for running at high school and jumped into the sport with reckless abandon. Brazenly ignoring all of the advice regarding warm-ups, stretching, rest days, and all other forms of self-care, I found myself with a variety of aches and pains I didn't understand. Of main concern was a constant pain in my shins after running, something that many new runners encounter: the dreaded shin splints.

You might have heard of this condition before. But, like young me, you may not fully understand what's going on. So, what are shin splints, exactly?

Understanding shin splints: why do my shins hurt after a run?

Shin splints are characterised by dull pain and tenderness along the front of your lower legs, and one of the most common running injuries. But why do your shins actually hurt after running?

Essentially, shin splints are just a swelling of the tendons that connect your muscles and bones together in your lower leg. This can happen for a number of reasons but is generally associated with hard, repetitive activity, such as running.

Maybe you simply ran too far or too fast. Maybe your shoes don't fit quite right. Your stride might even need some adjustment. Whatever the cause, something about your workout is a little too much for your tendons. As with muscles that have been pushed a little too far, tendons swell and undergo a pretty amazing repair process.

While you're dealing with this pain, you might not appreciate the incredible, adaptive machine that is your body. Instead, you might just want to know how to make it go away.

How to treat shin splints

Fortunately, treatment for shin splints is pretty simple: just stop doing the thing that hurts, or at least do it less frequently.

If you've already developed a taste for running, that may be easier said than done. But your tendons need time to rest and recover. Meanwhile, you can help out those natural processes by stretching and icing your shins. Strength training is also a great way to stay active and prevent future injuries. If needed, anti-inflammatories may also help.

The bottom line? Shin splints are common for newer runners, and the most effective treatment is to simply ease up on the activity that's causing the pain.

How to avoid shin splints

The best way is to ensure you’re gradually increasing your workouts and are taking the necessary time to recover in between runs. The best is to follow the 10 percent rule, meaning not increasing your weekly mileage by more than 10% at a time.

You also want to ensure you are running with the right type of shoes that you need. Cushioned shoes will help lessen the impact during runs, while having a gait analysis done will help make sure you have the right shoes for you.

Pre run stretches and building strength also helps to reduce the risk of getting shin splints. Cross training with activities such as swimming, cycling and yoga will help to strength your muscles on recovery days, and these tend to be lower impact work outs as well.

Find out the best pair of running shoes to help against shin splints. 

Our writer's advice is intended for informational or general educational purposes only. We always encourage you to speak with your doctor or healthcare provider before making any adjustments to your running, nutrition or fitness routines.