Shin Splints: Causes and How to Fix Them

Shin splints — that nagging ache along the front of your lower leg — are one of the most common complaints for new runners. Here’s how to handle them.

Why they happen

Shin splints are usually an overuse injury from doing too much too soon — ramping up running mileage, hard surfaces, worn shoes, or weak calves and feet. The tissues around the shin bone get overloaded and inflamed.

How to fix and prevent them

• Reduce or rest the aggravating activity; let it settle.
• Ice and gentle calf stretching/massage.
• Ramp up slowly — don’t jump mileage more than ~10% a week.
• Good shoes and softer surfaces.
• Strengthen calves, feet and hips.
• Cross-train with low-impact cardio while healing.

Pain that’s sharp, localised or won’t settle could be a stress fracture — see a professional.

Quick answers

How long do shin splints take to heal?

Mild cases often settle in 1–3 weeks with reduced load, ice and gradual return. Persistent pain needs professional assessment.

Can I run with shin splints?

Better to reduce load and cross-train while they settle. Running through worsening pain risks a stress fracture.

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