Shin Splints When Starting Running? Why It Happens (And How to Keep Going)
Quick answer: Shin splints (medial tibial stress syndrome) when starting running are caused by bone and muscle stress that builds faster than your body can adapt. They are not a sign you should stop running - they are a sign you need to adjust your training load. With the right approach, most runners resolve shin splints within 4 to 8 weeks and continue building fitness throughout.
What are shin splints and why do they happen when you start running?
Shin splints - medically known as medial tibial stress syndrome - are caused by repetitive stress on the tibia (shin bone) and the muscles and connective tissue surrounding it. When you start running, every step sends impact forces through your lower legs. If you increase the amount of running faster than your bones and muscles can adapt, the tissue becomes overloaded and inflamed, causing the characteristic ache or pain along the inner edge of the shin.
This is especially common in the first 4 to 8 weeks of a new running programme, when tissues are adapting to a type of load they haven't experienced before. It is not a structural failure - it is a mismatch between load and capacity.
What does shin splint pain actually feel like?
Shin splints typically cause a dull, aching pain along the inner border of the lower leg - usually in the lower third of the shin. It is often worse at the start of a run, may ease slightly as you warm up, and returns or worsens after running. In more irritated cases, the area may be tender to touch and slightly swollen. Pain that is sharp, localised to a very small spot, or that does not ease with running may indicate a stress fracture, which requires urgent assessment.
Should you stop running if you have shin splints?
In most cases, no. Complete rest is rarely the right answer for shin splints, and it delays recovery by preventing the adaptive process. The goal is to find the training volume your body can currently tolerate, continue running at that level, and progressively increase load over time. A physiotherapist can help you identify your current threshold and build a modified training plan that keeps you running while the tissue adapts and heals.
How does a physiotherapist treat shin splints?
At Sports Physio Ireland, shin splint treatment focuses on load management and building the body's capacity to handle running demands. This includes assessment of your running technique, training load, footwear, and lower limb strength - all of which contribute to shin splint development. Treatment involves a graded return-to-running programme that progresses load at an appropriate rate, calf and tibialis anterior strengthening exercises, and advice on training surface, footwear, and warm-up protocols. Most runners see significant improvement within 4 to 6 sessions.
Understanding Shin Splints: The Bigger Picture
It usually starts with motivation. You decide to run. Not someday - now.
You download Couch to 5K.
You buy the shoes.
You show up.
And for a while, it works. Then your shins start to ache.
THE MOMENT DOUBT CREEPS IN
At first, it’s subtle. Then it builds.
And suddenly, every run comes with hesitation.
👉 “Is this normal?”
👉 “Should I stop?”
This is where most people fall off. Not because they can’t run…
👉 But because no one explained what’s happening
WHAT’S ACTUALLY GOING ON
Your body is adapting to impact. Every step sends force through your legs.
And when that load increases faster than your body can adapt:
👉 Pain appears as a signal - not a failure
WHY MOST ADVICE FALLS SHORT
You’ll hear:
“Just rest”
“Stretch more”
“Get better shoes”
But none of those address the core issue:
👉 Load vs capacity
WHAT WORKS INSTEAD
A physio-led approach focuses on:
Gradual progression
Strength development
Controlled exposure
So your body adapts properly.
FINAL THOUGHT
Shin splints don’t mean stop. They mean adjust. And if you do that properly:
👉 You don’t just keep going - you get stronger
About The Author:
Written by Joseph Boland, Clinical Director, Sports Physio Ireland. Joseph has been treating sports injuries and musculoskeletal conditions in Dublin for over 10 years. He holds a BSc in Physiotherapy and is a member of the Irish Society of Chartered Physiotherapists (ISCP). Sports Physio Ireland has two Dublin clinics - Dublin 2 (Fitzwilliam Street Upper) and Dublin 7 (Cabra) - and is Dublin's most reviewed physiotherapy clinic with over 1,500 five-star reviews.
