Shin Splints in New Runners: Causes, Rest, and When to See a Doctor

Shin pain is one of the most common complaints from people who have just started running. MedlinePlus, the consumer health service of the National Library of Medicine at the National Institutes of Health, lists runners first among the groups that commonly get shin splints, and says new runners are at greater risk. Here is what it says about causes, recovery, and prevention. This is general information; a health care provider is the right person to diagnose leg pain.

1. What shin splints are

MedlinePlus describes shin splints as pain in the front of the lower leg, caused by inflammation of the muscles, tendons, and bone tissue around the shin. It lists runners, gymnasts, dancers, and military recruits as groups where the problem is common.

2. Why they happen

MedlinePlus calls shin splints an overuse problem: you get them from overloading your leg muscles, tendons, or shin bone. The activity behind it is most often high-impact, repetitive exercise of the lower legs.

The situations it lists read like a checklist of beginner habits:

• a sudden change in activity level, in intensity or duration
• running, especially on hills, with new runners at greater risk
• adding training days
• increasing intensity or distance
• exercise with frequent stops and starts

It also lists factors that raise your risk:

• flat feet or very rigid arches
• working out on hard surfaces, such as running on the street
• not wearing proper shoes
• wearing worn-out shoes

That last point comes with a specific number: MedlinePlus says running shoes lose over half of their shock-absorbing ability after 250 miles (400 kilometers) of use. For a beginner running 10 miles a week, that mileage arrives in about 25 weeks, or roughly six months.

3. What it feels like

MedlinePlus lists these symptoms:

• pain in one or both legs
• sharp or dull, aching pain in the front of the shin
• pain when you press on your shins
• pain that gets worse during and after exercise
• pain that gets better with rest

In severe cases, it says, your legs may hurt even when you are not walking.

4. How long recovery usually takes

MedlinePlus is direct about the timeline:

• Expect at least 2 to 4 weeks of rest from your sport or exercise.
• For the first 1 to 2 weeks, avoid repetitive lower-leg exercise, keeping activity to everyday walking.
• Low-impact activities such as swimming, an elliptical machine, or biking can be tried as long as they do not cause pain.
• After 2 to 4 weeks, if the pain is gone, you can start your usual activities again, slowly, and stop right away if the pain returns.
• Shin splints can take 3 to 6 months to heal completely, so it warns against rushing back.

For easing discomfort, MedlinePlus mentions icing the shins several times a day, stretching the shin and calf muscles, arch supports, and working with a physical therapist. It also mentions over-the-counter pain relievers, while noting they have side effects and that you should talk with your provider about how much you can take.

5. Preventing a repeat

MedlinePlus's prevention list overlaps with good beginner training habits:

• Be pain-free for at least 2 weeks before returning to your routine.
• Do not go straight back to your previous intensity. Go slower, for a shorter time, and increase slowly.
• Warm up and stretch before and after exercise.
• Avoid hard surfaces, or consider changing the surface you train on.
• Wear proper shoes with good support and padding.
• Cross-train with low-impact exercise such as swimming or biking.

The federal Physical Activity Guidelines make a related point for all adults: they encourage doing a variety of activities to reduce the risk of overuse injuries, which they describe as injuries often caused by doing too much of one kind of activity.

6. When to contact a provider

MedlinePlus says shin splints are most often not serious, but recommends contacting your provider if:

• you still have pain after several weeks despite rest, icing, and pain relievers
• you are not sure the pain is from shin splints
• swelling in your lower legs is getting worse
• your shin is red and feels hot to the touch

A provider may order an x-ray or other tests to rule out a stress fracture or other shin problems such as tendonitis or compartment syndrome.

7. Key takeaways

• MedlinePlus describes shin splints as an overuse problem, and says new runners are at greater risk.
• Sudden jumps in intensity, distance, or training days are common triggers.
• Expect at least 2 to 4 weeks of rest, and full healing can take 3 to 6 months.
• Running shoes lose over half their shock absorption after about 250 miles.
• See a provider if pain persists after several weeks, swelling worsens, or the shin is red and hot.

This article is general information, not medical advice. Talk with a doctor about any leg pain, and before starting a new exercise routine.