5 Most Common Causes of Shin Splints and How to Fix Them.

Shin splints are a common lower leg injury that often presents as a dull, aching pain along the inside of the shin bone, sometimes on the outside as well. Pain is usually most noticeable at the start of a run, may ease as your muscles warm up, and can return after exercise. Pressing on the shin can also be tender.

Shin splints are caused by micro-tears in overworked tendons along the shin, which then transfer stress to the bone, creating pain. If left unmanaged, they can progress to stress fractures. These injuries are particularly common in running, netball, football, and basketball, often appearing at the start of a season or after sudden increases in training load.

Here are the top 5 causes of shin splints and what you can do about them: 

1. Poor foot landing mechanics

During running, peak force occurs when your foot strikes the ground. Muscles in the foot, ankle, and shin help control and decelerate this force. Poor conditioning of these muscles can lead to overuse and strain.

Tip: Strengthen foot, ankle, and shin muscles to improve control and reduce load on the tibia.

2. Increasing training load too quickly

Sudden increases in distance, intensity, or frequency—common at the start of a season or after a break—can overload your lower legs.

Tip: Gradually increase training volume by no more than 10% per week and maintain baseline conditioning through resistance and aerobic exercise.

3. Lack of strength and conditioning

Weak leg and core muscles increase stress on the shins during activity.

Tip: Include at least two strength and conditioning sessions per week, focusing on all major muscle groups, mobility, and balance.

4. Sudden changes in surface or footwear

Running on a different surface or changing shoes suddenly can increase demands on your lower leg muscles. Examples include switching from track to concrete, or from grass to Astroturf over a hard base.

Tip: Progress gradually when changing surfaces or shoes, and consider consulting a trained shoe technician for the right footwear.

5. Over-pronation

Genetics and foot biomechanics can contribute to over-pronation, where the foot arch collapses excessively on landing, increasing strain on the shin.

Tip: Foot strengthening exercises and, in some cases, orthotics can help correct over-pronation and reduce shin splint risk.

Managing shin splints

If shin splints are affecting your ability to exercise:

• Adjust your training load and surface

• Include at least two weekly strengthening sessions targeting the lower leg muscles

• Seek professional assessment if symptoms persist or worsen