There’s nothing worse than finding your stride, only to be stopped in your tracks by a stubborn ache in your lower legs. Shin splints might start as a dull throb- but left unchecked they can turn into a full-blown setback that makes every step feel like punishment. As physios, we often see shin splints in runners, dancers and gym enthusiasts who’ve ramped up their training too quickly. Let’s unpack what’s really happening and how to stop it before it sidelines you.

What are Shin Splints?

Shin splints is the commonly used term for medial tibial stress syndrome (MTSS). It happens when the muscles and connective tissue that attach to the shinbone (tibia) become irritated from repetitive stress. It’s your body’s way of saying you’ve been asking for too much too soon.

The constant pulling and impact creates small amounts of inflammation and stress of the bone- not enough to fracture (yet), but enough to cause considerable pain if not addressed.

Why they happen?

Shin splints are classic overuse injuries, and usually develops when:

• You suddenly increase your training intensity, duration or frequency. (Even changes in only one of these factors can lead to overuse)
• You run hard or uneven surfaces (like cambered roads) when your body isn’t used to it.
• Your footwear is worn out or doesn’t offer enough support
• You have some biomechanical imbalances, like weak tight calves, ankle instability or tight hips.
• Your muscles are fatigued, making them less able to absorb impact