Why Runners and Jumpers Get Shin Splints and How to Stop Them
Many athletes, from casual runners to high-impact sport enthusiasts, will experience pain along the front or inner part of the shin at some point. This nagging discomfort, often called shin splints, can slow progress, limit training, and in some cases, lead to more significant injuries if ignored.
At Elevate Rehabilitation in Oakville, we frequently see clients who try to manage shin splints with rest, stretching, or ice alone. While these strategies may relieve symptoms temporarily, the root cause is often in how the body moves. Addressing muscle tightness is helpful, but improving movement mechanics and strength is key to long-term recovery and preventing future flare-ups. Understanding why shin splints develop and how to tackle them from a mechanical standpoint is the first step toward training safely and effectively.
What Are Shin Splints?
Shin splints, or medial tibial stress syndrome (MTSS), refer to irritation of the muscles, tendons, and bone tissue along the shinbone (tibia). Symptoms typically include:
A dull ache or sharp pain along the front or inner edge of the shin
Tenderness when pressing along the shin
Pain that worsens during activity and may linger afterward
Mild swelling in the lower leg
While temporary relief can come from rest, ice, or stretching, the root of the problem is often mechanical. Poor movement patterns, muscle imbalances, or faulty biomechanics can place excess stress on the tibia with every stride or jump.
Why Runners and Jumpers Get Shin Splints
Several factors contribute to shin splints, and most of them are mechanical in nature:
1. Repetitive High-Impact Stress
Running, jumping, and plyometric exercises place repeated forces on your shinbone and lower leg muscles. Without proper mechanics, this stress is unevenly distributed, leading to irritation.
2. Muscle Imbalances and Weakness
Tight calves, weak glutes, or underactive hip stabilizers can change how force travels through your legs. If your shins are absorbing more impact than your body can handle, pain is likely to follow.
3. Poor Foot and Ankle Mechanics
Flat feet, over-pronation, or limited ankle mobility can increase stress on the tibia. Improper foot strike and insufficient shock absorption during running or landing can compound the issue.
4. Rapid Changes in Training
Increasing mileage, intensity, or jump volume too quickly does not give the lower leg time to adapt, leading to overload.
5. Unsupportive Footwear and Hard Surfaces
Old or worn-out shoes and training on concrete or hard gym floors amplify impact, further stressing your shins.
Recognizing the Early Signs
Early detection is key. Signs that your body is overloading include:
Persistent pain during or after running and jumping
Pain that improves temporarily as you warm up but returns afterward
Tenderness along the inner or front shin
Swelling or mild inflammation
If left unchecked, shin splints can progress to stress reactions or fractures, making early intervention critical.
How to Address Shin Splints: Mechanics First
While stretching and releasing tight muscles can provide temporary relief, the foundation of recovery is improving movement mechanics. Here’s how we approach shin splints at Elevate:
1. Assess and Correct Mechanics
Our team evaluates running gait, jump landing patterns, foot strike, and overall lower body alignment. Correcting mechanical inefficiencies reduces repeated stress on the shinbone and surrounding tissues.
2. Strengthen Key Muscles
Targeted strengthening improves shock absorption and stabilizes joints. Focus areas include:
Glutes and hips to control lower limb movement
Calves and tibialis anterior to support the shin
Core to maintain overall balance and posture
3. Mobility and Soft Tissue Work
Releasing tight calves, hamstrings, and surrounding muscles helps improve movement, but it is paired with mechanical retraining to ensure long-term results.
4. Gradual Load Progression
We create individualized programs that gradually increase impact and training intensity, allowing bones and muscles to adapt safely.
5. Supportive Tools for Recovery
Clinic-based tools like Normatec compression boots, cryotherapy, and hands-on treatment help reduce inflammation, improve circulation, and enhance recovery between sessions.
Practical Tips for Athletes
Even outside the clinic, you can support your shin health by:
Monitoring Training Volume – Avoid sudden spikes in mileage or jumps.
Focusing on Form – Work on proper landing mechanics and running gait.
Strength and Mobility Work – Include exercises for glutes, hips, calves, and tibialis anterior.
Using Proper Footwear – Ensure shoes are supportive, cushioned, and appropriate for your sport.
Scheduling Recovery – Rest days and low-impact alternatives like cycling or swimming help your shins recover.
When to Seek Professional Help
Persistent shin pain is a sign that your body is struggling with mechanical stress. Early assessment by a physiotherapist, athletic therapist, or chiropractor can:
Identify movement inefficiencies and muscle imbalances
Provide hands-on treatment and exercise programs
Reduce the risk of progression to stress fractures
Get you back to running and jumping safely and efficiently
The Takeaway
Shin splints are not just about tight muscles, they are primarily a mechanical problem. By addressing movement patterns, building strength, and progressing training intelligently, you can reduce pain, prevent recurrence, and train at your best.
At Elevate Rehabilitation in Oakville, our team combines mechanical assessment, hands-on care, strength programs, and recovery tools to help athletes overcome shin splints and return to pain-free performance.
📍 710 Dorval Dr Unit 520, Oakville, ON
📞 (289) 835-2949
💻 https://www.elevaterehabilitation.com/
