Shin splints are a common, frustrating problem for endurance athletes. In Boston, where I’m around a strong training community, I’ve seen plenty of runners walk into clinics with shin splints. The issue isn’t just the pain itself—it’s how people respond to it. Here’s a practical look at what shin splints are and how to approach them.
What are shin splints?
Shin splints, also known as Medial Tibial Stress Syndrome, refer to pain along the inner edge of the shin bone (tibia). They’re common in runners and people who do a lot of jumping. The root cause is often overdoing activity, especially when the body isn’t given enough time to recover. In short: too much work, too soon.
Am I going to die? No.
How to address shin splints
There are several straightforward strategies that can help, from rest of the problematic activity to targeted exercises and technique changes. Some approaches are simple fixes; others address underlying patterns that can cause the problem to return.
– Reduce training volume
If shin splints tend to show up after periods of heavy training, trimming how much you run or train can help your body recover and prevent recurrence.
– Strengthen the front of the lower leg
Focus on the Tibialis Anterior. A common drill is to stand upright and gently pull the toes toward the knees for a set number of reps. A more structured option is active ankle dorsiflexion with a band: keep the toes pulled toward the chest against the band for 5–10 seconds, then repeat for 5–8 reps. This is a practical way to build control in the muscles that lift the foot.
– Don’t rely on quick fixes
Diet changes or gimmicks aren’t going to cure shin splints. Focus on consistent training adjustments and mobility work.
– Emphasize deceleration and landing technique
Coaching on how you land and slow down can reduce the stress that leads to shin splints. For example, learning to land softly after jumps and mastering efficient deceleration can lower the risk. It’s also a good moment to check gait and running mechanics.
The real drivers (and what to do about them)
Overpronation of the feet is often blamed for shin splints and orthotics are commonly suggested as the fix. While orthotics can help some people, they aren’t the answer for everyone. A useful perspective is to look at what happens when the foot pronates: the chain can shift from the ankle to the knee and hip, affecting pelvic tilt and leg alignment.
A more effective route, rather than relying on orthotics, is to address the mechanics higher up the chain:
– Build more anterior core strength and glute work to nudge the pelvis toward a more neutral position
– Encourage external rotation of the hip and outward rotation of the tibia
– Focus on foot position and ankle control to support proper foot mechanics
A handful of exercises to prioritize
These moves emphasize core control, hip stability, and foot function. Do them with attention to form and gradual progression.
– Dead bugs
A great way to develop anterior core strength and pelvic control. It’s more effective when done with proper, controlled movements.
– Active foot squat with band
Keep three points of contact with the feet (heel, big toe, pinky toe) and use a band to provide kinesthetic feedback. Resist the band to stay in a supinated, arched position throughout the set.
– Standing kettlebell swap
A slow, controlled drill that trains foot engagement and hip stability. Move slowly and own each transition.
– 1‑legged deadlift with kettlebell swap
A progression that increases hip stability and challenges balance while maintaining proper form.
– Glute bridge with band abduction
Make sure you truly feel your glutes working. Vary foot position to find where the glutes engage best, then add a band for hip abductions to boost activation.
– Side plank hip clam
An advanced exercise that targets glute activation from a different angle. Do 3–4 sets of 5–10 reps per side.
That’s basically it
I’m not here to pretend I have all the answers, but these ideas have helped many athletes manage shin splints. And I’m not claiming to be an expert in medicine or politics—just someone who shares what has worked in practice.
