Have you ever gone for a run and then felt a sharp pain in your lower legs? Maybe it hurt when you walked or even when you just stood still. If that sounds like you, you might have something called shin splints.
Don’t worry! At Max Performance Therapy, we help runners fix shin splints every day—and even better, we teach them how to keep the pain from coming back.
🤕 What Are Shin Splints?
Shin splints are when you feel pain along the front or inside part of your shin, the big bone in your lower leg. It usually shows up when you run too much, too fast, or after coming back from a break.
🧠 The fancy name for shin splints is medial tibial stress syndrome, but let’s keep it simple!
🚨 What Do Shin Splints Feel Like?
- A sharp or dull ache on the front or inside of your lower legs
- It hurts more when running or jumping
- Sometimes it feels better after you warm up—but worse later
- If it gets really bad, it might hurt just walking around
🧠 Why Do You Get Shin Splints?
There are a few common reasons:
1. You increased your running too quickly
🏃♂️ Running longer or harder than your body was ready for.
2. Your calves or feet are weak
🦶 When your muscles aren’t strong enough, your shin bone takes the hit.
3. You have tight ankles or poor mobility
🔁 If your body can’t move well, your shins have to work harder.
4. Worn-out or unsupportive shoes
👟 Old or flat shoes don’t protect your legs when your foot hits the ground.
5. Running on hard or uneven surfaces
🪨 Like concrete sidewalks or hilly trails with no build-up.
✅ What Can You Do to Fix Shin Splints?
Good news: Shin splints can get better with a few simple steps.
1. Rest (but don’t stop moving)
❌ Don’t keep running through pain.
✅ Try walking, biking, or swimming until it calms down.
2. Strengthen your calves and feet
💪 Try:
- Heel raises (up and down on your toes)
- Towel scrunches with your toes
- Balancing on one leg
3. Stretch and move your ankles
🧘♂️ Loosen up your lower legs with gentle stretches and ankle circles.
4. Wear better shoes
👟 Make sure your shoes aren’t worn out and give your feet the support they need.
5. Ease back into running
📆 Use the “10% rule”—only increase your running time or distance by about 10% each week.
🚫 What Not to Do
- Don’t keep pushing through the pain
- Don’t try to fix it with only ice and rest
- Don’t ignore pain that stays for more than a week
➡️ If pain keeps coming back, that’s your body’s way of saying: “I need help!”
🏃♀️ We’re Here to Help
At Max Performance Therapy, we know how frustrating shin splints can be. Whether you’re just starting to run or training for your next race, we’ll help you figure out:
- Why it’s happening
- What to do next
- How to prevent it in the future
We’ll work with you one-on-one to build a plan that gets you out of pain and back to running.
Final Thought from Dr. Khoa:
“Shin splints don’t have to slow you down. With the right plan, you can run stronger and feel better.”
🗓️ Ready to stop the pain and keep running?
Reach out to Max Performance Therapy today for your custom running check-up!