Why runners get shin splints—and how to fix them

That annoying ache down the front or inside of your shins when running?

“That's shin splints,” says osteopath Danny Sayandan.

“It's your body's way of saying the muscles and tissues along the shin bone are working overtime.”

The clinical lead at The Livewell Clinic says it crops up in runners of all levels.

“And it’s rarely about 'bad luck'—it’s usually down to habits that build up over time,” he tells Fit&Well.

Fortunately, it's fixable.

“Once you understand what’s driving it and start working on your form, strength and mobility, the pain eases fast and your running feels lighter and smoother.”

Here, Sayandan runs through the five main culprits.

Five most common causes of shin splints

1 Poor footwear

Shoes are the first thing to fix if you want to rid yourself of shin splints.

“Shoes that have lost structure or don’t match your running style can channel undue load through your shins,” says Sayandan.

A quick—but not necessarily economic—fix would be to get new running shoes fitted by a specialist who can assess your gait.

2 Lazy running form

When fatigue sets in, form gets sloppy, you lose core engagement and slouch forward.

“As a knock-on effect, the legs start doing all the work instead of balancing exertion through the hips,” says Sayandan.

This puts extra pressure on your lower leg.

If you notice your technique start to falter during a run, slow down to tighten up your form or wrap up your session and come back stronger for your next workout.

3 Overstriding

“Landing your foot too far in front of your body creates extra braking forces,” says Sayandan, which can overload your joints and muscles.

If you notice yourself overreaching, reel yourself in and take smaller steps until you find a comfortable cadence.

4 Heel striking

Heel striking is when you land each step on the heel of your foot, then roll through onto your toes.

“This is a common error when walking or running,” says Sayandan, “especially in overly cushioned trainers. It's a bad habit most people don't realize they've picked up.”

You can check if you're a heel striker by examining the soles of your most-used shoes.

If you notice the heel being overly worn, correct your gait by making sure your midfoot hits the ground first.

5 Skipping legs day

“The tibialis anterior that runs down the front of the shin is one of the least stretched and most neglected muscles in the human body,” says Sayandan.

A gentle kneeling anterior tibialis stretch or roll of the shins with a foam roller can iron out any tightness in this often overlooked muscle.

Doing calf raises can also keep it strong, so it's better able to absorb force when running.