Shin Splints and Runners: What You Need to Know
If you’ve ever felt that sharp, nagging ache along your shin mid-run (I definitely have), then you know how frustrating shin splints can be. They’re one of the most common running injuries—and the truth is, most of us bring them on by accident. My younger brother battled shin splints during his training cycle, a close friend had to pause running because of them, and even my trainer (who’s been running for years) admits it is such a simple error. The good news? With the right training habits, supportive shoes, and a few smart gear choices, you can prevent shin splints before they ruin your routine.
Disclaimer: Some links in this post are affiliate links, which means we may earn a small commission if you purchase through them, at no extra cost to you. This helps support the site.
Causes of Shin Splints
Shin splints, or medial tibial stress syndrome, usually pop up when we ask too much of our legs too quickly. If you’ve ever jumped into a new training plan or upped your mileage too fast, your shins are often the first to complain. The muscles, tendons, and even bone tissue in your lower legs just aren’t ready for the extra stress yet.
Running surface matters too. Asphalt and concrete are convenient, but they hit hard. Softer surfaces like trails, grass, or a track give your legs a break and absorb more shock. Switching it up can do wonders for reducing shin pain.
Shoes are another big one. If your trainers are old, worn out, or just not designed for your foot type, your form can suffer. That leads to extra stress on your shins. Personally, I noticed a huge difference once I started replacing my running shoes more regularly.
And then there’s form—something we all tend to overlook. Overpronation (rolling your foot inward too much), overstriding, or even weak supporting muscles can all make shin splints worse. The fix? Paying attention to running technique and adding in strength work for your calves and shins.
What Happens If You Ignore Shin Splints
Here’s the tough part: ignoring shin splints doesn’t make them go away. What starts as a dull ache can quickly turn into chronic pain or, worse, a stress fracture that sidelines you for weeks. My friend tried to “hit the ground running” (no pun intended) by elevating his training too quickly and ended up needing time off. Even mild shin splints can mess with your form, leading you to compensate and putting stress on your knees, hips, or ankles. That ripple effect is no fun—and it’s why catching shin splints early is so important.
If you feel that telltale pain, scale back your mileage, rest when needed, and focus on recovery. It’s always better to take a short break than be forced into a long one.
Prevention: Gear and Training That Make a Difference
Preventing shin splints is all about support and smart training. The foundation starts with proper shoes—cushioned, supportive, and matched to your arch type (flat, neutral, or high). If your feet need extra help, orthotic inserts can correct imbalances and take pressure off your shins.
But here’s a game-changer I wish I started using sooner: calf compression sleeves or socks. They improve blood flow, reduce muscle vibration (that micro-shock your legs take with each step), and speed up recovery. I noticed fewer aches in my shins when I started wearing them on long runs.
Worthy Mention – CAMBIVO Calf Compression Socks
Warm-ups and strength work matter just as much. A quick dynamic stretch before you run, plus exercises for your calves, ankles, and hips, will build resilience. And of course, the golden rule: increase mileage gradually. Your body needs time to adapt. I personally, always make sure I do some leg swings and ankle rolls in both directions before starting a run.
Running Form and Injury Prevention
Finally, let’s talk technique. A lot of shin splints are caused by poor form. If you’re a heel striker or tend to overstride (landing too far ahead of your body), that’s extra shock your legs don’t need. Aim for a midfoot strike and keep your posture tall with a slight forward lean. It feels smoother and puts less strain on your shins.
Strength and flexibility training go hand-in-hand with good form. When your calves and core are strong, and your stride is balanced, your risk of shin splints drops dramatically.
Bottom Line
Shin splints are common, but they don’t have to derail your running. I’ve seen them take out my brother, a friend, and even my trainer—but with the right shoes, smarter training, and supportive gear like compression sleeves, you can keep your legs healthy and enjoy running pain-free.
- CEP Ultralight Calf Sleeves : Ultralight design is 30% less robust than our classic model, without sacrificing strength …
- Support Sleeves: Reduce swelling and calf soreness with the perfect compression sleeve. Lightweight and breathable, Ultr…
- Graduated Compression: 20-30mmHg compressive yarns wrap around the calf 300+ times, containing the calf. Our precise com…