What's Happening
Shin splints — medial tibial stress syndrome — are repetitive stress on the shin bone and the muscles that attach to it, usually from asking your legs to handle more running than they're ready for. It almost always follows a change: a jump in mileage, a new pace, or a return to training after time off.
What Raises Your Risk
A recent jump in training volume, intensity, or frequency
Flat feet or the arch flattening (overpronation) with running
Limited ankle and calf flexibility
Worn-out or unsupportive footwear
Shin Splints or Something More?
The pattern of pain is the key difference:
Shin splints — diffuse pain along the shin during running that eases with rest, and doesn't bother you with daily walking
Stress fracture — pain that narrows to one specific spot and gradually worsens, eventually hurting during walking or at rest — this needs evaluation
How We Treat It
Reduce the irritating load — cross-training (swimming, biking) while cutting running mileage.
Address what's driving it — footwear, ankle/calf mobility, and hip or foot strength.
Rebuild capacity — targeted strengthening for the calf, ankle, hip, and foot.
Return to running gradually — increasing mileage by no more than about 10% a week.
Bottom line: Shin splints respond well to a smart, gradual training plan — the goal isn't to stop running for good, it's to build your legs' capacity to handle it.