Why Do My Shins Hurt When I Run?

Whether you’re training for your first 5K or upping your weekly mileage, shin pain can be a frustrating setback. It’s one of the most common running-related issues, especially for beginners and those returning from a break.

So what’s going on when your shins scream every time your feet hit the pavement — and how can you stop it?

Common Causes of Shin Pain

Shin pain while running is most often caused by medial tibial stress syndrome — commonly known as shin splints. But several different culprits can be behind that ache in your lower legs:

1. Rapid Increase in Training Volume

Upping your mileage too quickly doesn’t give your body enough time to adapt. This overload leads to inflammation in the muscles and tendons that attach to the shinbone.

Fix: Follow the 10% rule, increase your weekly mileage by no more than 10% each week.

2. Worn-Out or Unsupportive Shoes

Running in old or inappropriate footwear can change how your foot strikes the ground, putting extra stress on your shins.

Fix: Replace shoes every 300–500 miles. Visit a specialist shop to get fitted for the right pair for your gait.

3. Hard Running Surfaces

Running regularly on concrete or asphalt increases impact forces, which your shins absorb over and over.

Fix: Mix in softer surfaces like grass, trails or treadmills when possible.

4. Weak Calves or Imbalanced Muscles

If your calves, ankles or hips aren’t strong or flexible enough, your shins may be doing more work than they should.

Fix: Strengthen calves and glutes with exercises like heel raises, single-leg deadlifts and resistance band work.

How to Treat Shin Pain

If you're already dealing with shin pain, here’s how to manage it:

• Rest or reduce intensity. Don't push through pain, take a few days off or switch to low-impact activities like swimming or cycling.
• Ice your shins. 15–20 minutes a few times a day can reduce inflammation.
• Use anti-inflammatories if needed (always follow medical guidance).
• Check your shoes. If they’re worn or ill-fitting, they may be making things worse.
• See a physio if the pain is sharp, persistent, or one-sided, it could be a stress fracture or something more serious.

Preventing Shin Pain in the Future

Once you’re back to pain-free running, take steps to stop shin pain from returning:

• Increase mileage gradually.
• Always warm up before hard sessions and include mobility work.
• Mix up your terrain and include recovery days.
• Strength train at least once per week.

When to See a Professional

If the pain is:

• One-sided and sharp
• Still present after rest
• Getting worse, not better

…then it’s time to stop guessing and book in with a physio or sports doctor. It may be a stress fracture or compartment syndrome, which require different treatments.

Final Thoughts

Shin pain can derail your motivation and training, but it’s usually fixable with a few smart adjustments. Take the time to listen to your body and build strength, your future self (and shins) will thank you.

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