Shin splints from running

Shin splints — pain along the inner edge of the shinbone — are among the most common injuries in new runners. They're rarely serious, but they're good at ending a beginner's running plan if you ignore them. This guide covers the usual causes and treatment. It's general information, not a diagnosis.

What shin splints feel like

A dull or throbbing ache along the inside of the shin, often over a few inches rather than one spot. It typically appears during or after running, and the area can be tender to press (OrthoInfo, AAOS).

Pain in one small spot on the bone that hurts when you press it, gets worse with every run, or hurts even at rest is different: it can be a stress fracture. See a doctor.

What causes them

The shin muscles and bone get overloaded by repetitive impact faster than they can adapt. The classic triggers:

• Increasing running too quickly — more often, longer or faster. Especially when starting again after a break.
• Hard surfaces, lots of downhill running.
• Worn-out or unsuitable shoes.
• Flat feet or rigid arches.

The NHS and AAOS both describe this overload pattern as the main cause (NHS: shin splints).

How to treat shin splints

• Rest from running. Swap to low-impact activity like swimming or cycling for a while.
• Ice the shin for up to 20 minutes every few hours in the first days.
• Painkillers such as ibuprofen or paracetamol can help in the short term.
• Come back gradually. AAOS advises being pain-free for at least two weeks before returning, then increasing slowly.

Shin splints usually get better within a few weeks. See a doctor if the pain gets worse, doesn't improve, or is severe.

How to come back

Don't restart where you stopped. Go back two or three weeks in your plan — if you were in week 5 of Couch to 5K, restart at week 2 or 3. It feels like a step backwards; it's the fastest way forward.

How to prevent shin splints

• Follow a gradual plan. A walk-run plan is built precisely to keep impact low while your legs adapt.
• Never run two days in a row in the first months.
• Run slowly. Faster running means harder landings.
• Shorter, quicker steps reduce the load with each landing.
• Softer surfaces when possible: park paths, tracks, trails.
• Calf raises — three sets of 15, a few times a week — strengthen the muscles that absorb the impact.

The beginner's version of the rule

If your shins hurt, the plan is moving faster than your legs. Slow the plan down, not just the run. The Lufa app does this automatically: tell it a session was too much and the next one gets easier.