Pain in the shin

Mike Walden provides seven tips that might help prevent you from experiencing shin splints.

What are shin splints?

"Shin splints" is the general name given to a pain in the front of the lower leg. It is not a diagnosis in itself but a description of symptoms of which there could be several causes. The most common cause is inflammation of the periosteum of the tibia (sheath surrounding the bone). Traction forces occur from the muscles of the lower leg on the perioseium causing pain and inflammation.

Tips to prevent shin splints

Several things may contribute to shin pain, and below I have outlined seven simple tips to help avoid sore shins this summer.

Gradually introduce track or hard surface training. Limit training on hard surfaces - particularly at this time of year when many track runners will increase the amount of time spent on the track. Constant pounding on hard surfaces will send shock waves up the leg and increase the strain on the soft tissues. Too much running on the toes (essential for sprinters) may over-stress the muscles of the lower leg and increase the chance of developing shin pain.
Wear shock-absorbing insoles such as the Sorbothane prosole which are designed to fit in running spikes. They will reduce impact and shock vibrations transferred up the lower leg to the soft tissues. Also, ensure your running shoes/spikes are in good condition. A running shoe will lose a lot of its shock-absorbing capacity after 400 miles of running or six months.
Over-pronation or other biomechanical foot problems may also increase your chances of developing shin pain. As the foot rolls in the lower leg rotates inwards, again, increasing the forces on the lower leg. If you suspect over-pronation or 'flat feet' to be a problem, then see a podiatrist who can give a full biomechanical assessment and recommend orthotic type insoles to correct the problem. It is as important, if not more important, to correct foot motion at all times - not just when training.
Stretch the calf and other lower leg muscles. The tension in these muscles is a common contributor to shin splints and keeping these muscles flexible and in good condition is essential so they can cope with the forces demanded of them.
Get a regular sports massage. Regular deep tissue massage can work wonders in helping to keep the muscles of the lower leg in good condition. A good therapist will identify tight knots, lumps, bumps, and areas of tension long before they may develop into an injury.
Apply ice after training. Suppose you feel at risk of developing sore shins. In that case, applying ice or cold therapy after each training session for 10 to 15 minutes can help keep any inflammation under control before it develops further.
Tape the shins. A simple taping technique exists that can help to support the lower leg and relieve shin pain. Do not rely on this alone long term if you have an injury, but it can be useful in helping tissues to recover from hard training.

If you do develop shin pain, then see a specialist who can advise on treatment and rehabilitation.

Article Reference

This article first appeared in:

WALDEN, M. (2006) A pain in the shin. Brian Mackenzie's Successful Coaching, (ISSN 1745-7513/ 33/ June), p. 7

Page Reference

If you quote information from this page in your work, then the reference for this page is:

WALDEN, M. (2006) A pain in the shin [WWW] Available from: https://www.brianmac.co.uk/articles/scni33a5.htm [Accessed

About the Author

Mike Walden gained a degree in Physical Education, sports science, and physics from Loughborough University and competed at the national level in the Decathlon. Following University, he went on to do a Diploma in Fitness training and sports therapy. He ran his sports injury clinic for five years before completing a PGCE and moving into teaching.


topics A-Z Page Index Article Library Coaching General Young Athletes Literature Reviews Coaching Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Female Athletes Master Athletes Young Athletes Sports Specific Basketball Bodybuilding Boxing Cycling Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon USA Football Training Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Anatomy & Physiology Articles Biomechanics Body Systems Cardiovascular Digestive Endocrine Muscular Neurological Respiratory Skeletal Body Type Energy Systems Maximum Heart Rate Movement Analysis Coaching Articles Assessment Communication Ethics Group Dynamics Methods Philosophy Process Principles Responsibilities Styles Skills & Roles Young Athletes Fitness Development Articles Agility Conditioning Core Stability Endurance Flexibility Skill Speed Strength Training Principles VO2max Fitness Testing Articles Blood Pressure Evaluation Tests Ideal Weight Nutrition Articles Basal Metabolic Rate Eating & Competing Eating Disorders Glycemic Index Healthy Eating Minerals Vitamins Planning Articles Athlete Profiling Creating a Plan LTAD Tapering Warm Up & Cool Down Programs Aqua Training Circuit Training CNS Training Complex Training Fartlek Training Heart Rate Training Hill Training Medicine Ball Training Personal Exercise Plan Plyometric Training Track & Field Training Weight Training Psychology Articles Competitive Anxiety Mental Imagery Relaxation Techniques SCAT Sports Psychology Stress Management TEOSQ Sports American Football Basketball Boxing Cross Country Cycling Fell Running Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon Ultimate Frisbee Sport Development Funding in Sport History of Sport Olympic Games Sport Structure Sports Injury Articles ACL Cramp Cryotherapy Dehydration Hot & Cold Baths Injury Prevention Muscle Imbalance Over Training Shin Soreness Stitch Sports Merchandise Books & DVD's Clothing & Shoes Training Aids Magazines Track & Field Combined Events Decathlon Heptathlon Hexathlon Octathlon Pentathlon Jumps High Jump Long Jump Pole Vault Triple Jump Running Hurdles Long Distance Middle Distance Sprints Steeplechase Throws Discus Hammer Javelin Shot Putt Track & Field Safety Training Aids Articles Ergogenic Aids Massage Sports Drinks Supplements Website Blog Website Updates Website Information Awards Disclaimer & Copyright Help - where do I find Link Exchange Policy Visitors Comments Visitor Feedback Visitor Statistics Web Master Web Links Coaches Corner Useful Links	Pain in the shin Mike Walden provides seven tips that might help prevent you from experiencing shin splints. What are shin splints? "Shin splints" is the general name given to a pain in the front of the lower leg. It is not a diagnosis in itself but a description of symptoms of which there could be several causes. The most common cause is inflammation of the periosteum of the tibia (sheath surrounding the bone). Traction forces occur from the muscles of the lower leg on the perioseium causing pain and inflammation. Tips to prevent shin splints Several things may contribute to shin pain, and below I have outlined seven simple tips to help avoid sore shins this summer. Gradually introduce track or hard surface training. Limit training on hard surfaces - particularly at this time of year when many track runners will increase the amount of time spent on the track. Constant pounding on hard surfaces will send shock waves up the leg and increase the strain on the soft tissues. Too much running on the toes (essential for sprinters) may over-stress the muscles of the lower leg and increase the chance of developing shin pain. Wear shock-absorbing insoles such as the Sorbothane prosole which are designed to fit in running spikes. They will reduce impact and shock vibrations transferred up the lower leg to the soft tissues. Also, ensure your running shoes/spikes are in good condition. A running shoe will lose a lot of its shock-absorbing capacity after 400 miles of running or six months. Over-pronation or other biomechanical foot problems may also increase your chances of developing shin pain. As the foot rolls in the lower leg rotates inwards, again, increasing the forces on the lower leg. If you suspect over-pronation or 'flat feet' to be a problem, then see a podiatrist who can give a full biomechanical assessment and recommend orthotic type insoles to correct the problem. It is as important, if not more important, to correct foot motion at all times - not just when training. Stretch the calf and other lower leg muscles. The tension in these muscles is a common contributor to shin splints and keeping these muscles flexible and in good condition is essential so they can cope with the forces demanded of them. Get a regular sports massage. Regular deep tissue massage can work wonders in helping to keep the muscles of the lower leg in good condition. A good therapist will identify tight knots, lumps, bumps, and areas of tension long before they may develop into an injury. Apply ice after training. Suppose you feel at risk of developing sore shins. In that case, applying ice or cold therapy after each training session for 10 to 15 minutes can help keep any inflammation under control before it develops further. Tape the shins. A simple taping technique exists that can help to support the lower leg and relieve shin pain. Do not rely on this alone long term if you have an injury, but it can be useful in helping tissues to recover from hard training. If you do develop shin pain, then see a specialist who can advise on treatment and rehabilitation. Article Reference This article first appeared in: WALDEN, M. (2006) A pain in the shin. Brian Mackenzie's Successful Coaching, (ISSN 1745-7513/ 33/ June), p. 7 Page Reference If you quote information from this page in your work, then the reference for this page is: WALDEN, M. (2006) A pain in the shin [WWW] Available from: https://www.brianmac.co.uk/articles/scni33a5.htm [Accessed About the Author Mike Walden gained a degree in Physical Education, sports science, and physics from Loughborough University and competed at the national level in the Decathlon. Following University, he went on to do a Diploma in Fitness training and sports therapy. He ran his sports injury clinic for five years before completing a PGCE and moving into teaching.