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Shin splints

Running / Popular

Prevent and rehab the classic beginner shin pain.

What coaches agree on

  • Cut your running mileage and pace back to a pain-free level, and cross-train — swim, cycle, or hop on the elliptical — to hold onto your fitness while the shin calms down.
  • Build strength in your hips, glutes, and core, not just your calves — weakness higher up the chain is a big reason load ends up overwhelming the shin.
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  • Work the tightness out of your calf and shin muscles regularly with self-massage, foam rolling, or stretching.

Common mistakes

  • Ramping up mileage, pace, or how often you run too quickly — nearly every coach names this as the single biggest trigger, especially for beginners and runners jumping into a new program.
  • Continuing to run on pain that's actually a stress reaction or fracture instead of getting it checked — real shin-splint pain is usually spread out and eases as you warm up, while fracture pain stays sharp and stays in one spot.