If you’ve ever experienced a dull ache along your shins during or after a run, you may be dealing with shin splints. This common running injury can affect everyone from beginners building their fitness to experienced runners increasing their training load.
While shin splints can be frustrating, understanding what causes them and how to manage them can help you recover safely and get back to running with confidence.
At Progressive Sports and Spinal Physiotherapy, we understand how important it is to stay active. In this guide, we explore the common symptoms of shin splints, why they occur, and how physiotherapy can help you manage shin pain and reduce the risk of it returning.
Shin splints, medically known as medial tibial stress syndrome (MTSS), refer to pain along the inner edge of the shinbone (tibia). They commonly develop when repetitive running or other high-impact activities place more stress on the lower leg than it can comfortably tolerate.
Shin splints often occur after a sudden increase in running distance, speed or frequency. Without appropriate recovery and training adjustments, symptoms can become more persistent and interfere with your ability to run.
Although shin splints are common, not all shin pain has the same cause. A physiotherapist can assess your symptoms and help determine the most appropriate treatment approach.
Recognising the early signs of shin splints can help you address the problem before it begins affecting your running routine.
Common symptoms include:
If your pain is becoming more intense, persists at rest or is concentrated in one small area of the bone, it is important to seek a professional assessment. These symptoms can indicate a tibial stress injury or another condition requiring different management.
Shin splints are generally associated with repetitive loading of the lower leg. When the demands of running exceed your body’s current ability to adapt and recover, pain can develop around the shinbone.
Several factors may contribute to shin splints.
One of the most common triggers is doing too much, too soon. Suddenly increasing your weekly kilometres, adding extra running days or extending your long run can place additional stress on your shins.
Your body needs time to adapt to increased training demands. Gradually building your running volume and intensity can help reduce the risk of overuse injuries.
Introducing speed sessions, hill sprints, interval training or running on unfamiliar surfaces can change the demands placed on your lower legs.
If you introduce several training changes at once, it may be difficult for your body to recover adequately between sessions.
Your calf and lower-leg muscles help absorb and manage the forces generated during running. If your muscles are not adequately conditioned for your training demands, the repeated loading may contribute to shin pain.
A targeted strengthening program can help improve your capacity to tolerate running.
Your running shoes, foot mechanics and running technique may influence how forces are distributed through your lower legs.
Worn or poorly fitting shoes may be worth reviewing, particularly if you have recently changed footwear. However, there is no single shoe or running style that suits every runner.
A physiotherapy assessment can help determine whether footwear, running mechanics or other individual factors are relevant to your symptoms.
Rest and recovery are important parts of any training program. Frequent high-impact sessions without enough recovery may increase the load placed on your lower legs.
Sleep, nutrition, training consistency and recovery time can all influence how well your body adapts to exercise.
If shin pain is stopping you from running comfortably, physiotherapy can help identify contributing factors and guide your recovery.
Rather than simply treating the painful area, a physiotherapist can assess your running history, training demands, lower-limb strength and movement patterns to develop an individual management plan.
Depending on your symptoms and assessment findings, treatment may include:
Your physiotherapist will discuss when the pain started, where you feel it, how it behaves during exercise and whether your training has recently changed.
They may assess your ankle mobility, calf strength, lower-limb function and running mechanics where appropriate. If your symptoms suggest a stress fracture or another condition, further medical assessment may be required.
You may not need to stop all physical activity, but continuing to run through increasing pain is not recommended.
Your physiotherapist can help you modify your training load, identify activities that are better tolerated and determine when it may be appropriate to begin running again.
A rehabilitation program may include exercises targeting the calves, ankles and other lower-limb muscles, depending on your individual needs.
These exercises aim to improve strength, movement capacity and tolerance to the repeated forces involved in running.
Where relevant, your physiotherapist may review your running technique, footwear and training surfaces to identify opportunities to improve comfort and manage loading.
Any changes should be tailored to your symptoms and goals rather than relying on a one-size-fits-all approach.
Returning to running too quickly can cause symptoms to flare up again. A structured return-to-running plan helps you rebuild your distance and intensity progressively, based on your symptoms and recovery.
The goal is not just to reduce your current shin pain, but to help you return to running with a better understanding of how to manage your training load.
While not every case of shin splints can be prevented, there are several practical strategies that may help reduce your risk.
Build your running distance gradually. Avoid sudden increases in weekly kilometres, speed work or the number of running sessions.
Include strength training. Exercises that develop calf and lower-limb strength can help prepare your body for the demands of running.
Allow time for recovery. Balance harder training sessions with appropriate rest and lower-impact activities where needed.
Wear comfortable, suitable running shoes. Choose footwear that fits well and suits your running needs. Review your shoes if they are worn or uncomfortable.
Warm up before running. Begin with a gentle warm-up and gradually increase your effort rather than immediately running at high intensity.
Pay attention to early symptoms. If shin discomfort begins to develop, reduce the activity that aggravates it rather than trying to push through worsening pain.
Remember that the best prevention strategy depends on your individual training history, physical capacity and injury risk factors.
Whether you can continue running depends on the severity of your symptoms and the underlying cause of your shin pain.
If running causes pain that increases throughout the session, changes your running pattern or remains after you finish, it is best to stop or significantly modify the aggravating activity and seek assessment.
Low-impact exercise, such as swimming or cycling, may be suitable alternatives while you recover, provided it does not aggravate your symptoms and a more serious injury has been considered.
Avoid using pain relief to push through a run. If your pain is persistent, worsening or affecting your everyday activities, arrange an assessment with a healthcare professional.
Recovery time varies depending on the severity of the symptoms, how long the injury has been present and whether other conditions are contributing to the pain.
Milder cases may improve over a few weeks with appropriate activity modification and rehabilitation. More persistent symptoms can take longer, particularly if the underlying training issues are not addressed.
Returning to your previous running distance too quickly may cause symptoms to recur. A gradual return based on your symptoms, function and clinical advice is generally a better approach than following a fixed timeline.
It is worth seeking professional advice if:
Seek prompt medical assessment if you have severe or rapidly worsening pain, significant swelling, pain at rest or at night, or a very localised area of bone tenderness. Numbness, tingling, unusual tightness or weakness also warrant assessment. Severe pain with numbness or weakness, particularly if it develops suddenly, requires urgent medical care.
These symptoms can indicate conditions such as a tibial stress fracture or exertional compartment syndrome, which require different management from typical shin splints.
Shin splints can interrupt your training, affect your performance and make it difficult to maintain a consistent exercise routine. The good news is that an appropriate assessment and individualised rehabilitation plan can help you manage your symptoms and work towards a safe return to running.
At Progressive Sports and Spinal Physiotherapy, our focus is on helping you understand your injury, address the factors contributing to your pain and build a plan that supports your movement goals.
If shin pain is holding you back, don’t ignore the warning signs.
Book an appointment with Progressive Sports and Spinal Physiotherapy to discuss your symptoms and find out how physiotherapy may help you get back to running comfortably and confidently.
Your next run starts with taking care of your body.
Natalie Batistic completed a Bachelor of Exercise Science at the University of Wollongong, followed by a Master of Physiotherapy at the University of Technology Sydney. Growing up, she played touch football, soccer, and netball, sparking her interest in physiotherapy.
This passion was further reinforced through hands-on experience in post-operative rehabilitation, neurological and stroke recovery, as well as musculoskeletal and paediatric care. Committed to evidence-based practice, Natalie takes a holistic approach to treatment, helping individuals restore movement, build confidence, and return to the activities they love.
Through his experience in competitive sport, lifting, athletics and ergonomics, JJ appreciates the importance of the relationship between movement and meaningful activities. JJ graduated with a Master of Physiotherapy from The University of Sydney after completing a Bachelor of Occupational Therapy at Australian Catholic University.
With the client at the centre, he believes in facilitating their journey by helping to equip them with the knowledge and guidance in building their body’s capacity to engage with their surroundings, adapt to change and move effectively. He also prioritises in participating in his own exercise routine and sporting interests such as golf, basketball, lifting and running to understand the various demands of activities and better relate to the client experience.
Previous to his career in Physiotherapy, JJ worked within the injury rehabilitation space and as a clinical Occupational Therapist. He also has an interest in videography and reading.
Julian graduated from the University of Sydney in 2020 with a Bachelor of Physiotherapy, achieving First Class Honours. With a strong foundation in evidence-based practice, he has developed a special interest in treating hand and vestibular injuries. His expertise also extends to managing sports-related injuries, especially those common in grappling sports. Having trained in these disciplines himself, Julian brings a unique understanding of the physical demands and challenges involved, allowing him to provide highly personalised care to athletes and active individuals alike.
A firm believer in proactive healthcare, Julian advocates for everyone to prioritise their physical health and take steps to prevent injuries before they happen. His approach emphasises avoiding orthopedic issues, leading an active lifestyle, and ultimately extending one’s health span. Through his work, he aims to empower clients to not only recover from injury but to achieve lasting well-being in their everyday lives.
Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.
Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.
Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.
As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.
Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024.
Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.
Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).
Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.
Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools.
Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.
Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.
Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.
Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.
Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.
Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.
During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.
Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.
