Running Without Pain: How to Avoid Shin Splints
In this post, I’ll explain the signs and symptoms of shin splints, and how Physiotherapy can help you reduce pain, recover faster, and stop this common running injury from coming back. If you're a runner based in Henfield or nearby, this could save your training.
If you’re a runner, shin splints can bring your training to an abrupt and painful halt. Shin splints are among the most common running injuries, causing pain from anywhere along the lower part of your leg – ranging from mild soreness to debilitating pain. It’s important to understand what causes shin splints and how to prevent them. Knowledge of physiotherapy exercises will help anyone stay injury-free – not just runners, but anyone who is active and on their feet all day!
I’m a sports physio based in Henfield, and I see this all the time. Here's what you need to know – and what to do next.
1. Introducing Shin Splints - What Are They?
2. Understanding the Causes of Shin Splints
3. Signs & Symptoms of Shin Splints
4. Physio Treatment & Management
5. Rehab Exercises
6. Tips to Avoid Shin Splint Injury for Runners
What Are Shin Splints?
Shin splints cause pain in the lower leg – anywhere along the front or inside of your shinbone. The medical name is medial tibial stress syndrome.
It usually feels like:
A dull ache when you run or walk
Sharp pain on the inside of your shin
Tenderness or swelling in the area
It's not just runners. I’ve seen dancers, gym-goers, and even hikers get them. Most of the time, it’s caused by doing too much, too soon… or wearing the wrong shoes.
What Causes Shin Splints?
There’s usually more than one reason.
Here’s what I look for when someone comes into the clinic:
Sudden increase in training
Running on hard ground (like tarmac)
Worn-out shoes or poor foot support
Weak calves or hips
Overpronation (foot rolls in too much)
Poor running form
Women and people over 30 tend to get them more often – but it can happen to anyone.
Signs You Might Have Shin Splints
These are the red flags I see most often in clinic:
A deep ache or throbbing pain in the lower leg
Pain at the start or end of a run
Soreness when pressing the inside of the shin
Tight calves or lower legs
Pain that lingers even when you’re not moving
If you’re in or around Henfield and unsure what your pain is, don’t guess. Book in and let me take a look.
How I Treat Shin Splints (In Clinic + At Home)
Treatment always depends on your body and training. But here’s my usual approach:
Manual therapy to reduce pain and tightness
Strength work to support your legs better
Running form checks – especially if it’s a recurring injury
Shoes advice – making sure your footwear works for your body
Home rehab plan you can actually stick to
Easy Rehab Exercises You Can Start With
These are the ones I give most runners with shin pain. Simple, but effective:
Seated + standing calf raises
Eccentric heel drops off a step
Toe taps (sitting or standing)
Single-leg balance (barefoot if possible)
Basic Pilates (leg circles, scissors, side leg lifts)
If you're unsure how to do any of these, come into PhysioFit and I’ll walk you through it.
How to Stop Shin Splints Coming Back
If you're based in Henfield and want to keep running long term, prevention matters. Here’s what I teach:
Warm up with simple movement (not just static stretches)
Cool down with gentle walking + breathing work
Wear proper shoes for your foot type – especially if you overpronate
Add mileage slowly – don’t jump too fast
Rest properly – take at least 1 full day off a week
Stay hydrated – cramping and tightness often link to dehydration
Final Tips
If you’ve got shin splints:
Don’t keep running through pain
Avoid jumping or hills for now
Don’t overstretch the area – it might make it worse
Stay active with low-impact stuff like swimming or cycling
Get help if it’s not improving
Need Support?
If you’re in Henfield and struggling with shin splints, I can help.
Book a physio session at the studio and I’ll check your movement, strength and recovery – and get you back running.
