Shin Splints: A Simple Guide for New Runners

You started running again, or you signed up for a few classes, and for the first couple of weeks it felt great. Then a dull ache crept in along the inside of your shin. It was there at the start of each run, eased off a bit, then came back worse that evening. If that sounds familiar, you may be dealing with shin splints, one of the most common complaints I hear from parents who have just got back into exercise. This post explains what it is, why it tends to hit beginners, how to manage your training load and when to see a physio.

This is general information, not a diagnosis. Shin pain can have several causes, so if you are unsure, please get it checked by your GP or a physiotherapist.

What are shin splints?

“Shin splints” is the everyday name for pain along the shin bone, usually on the inner edge of the lower leg. The NHS guidance on shin pain explains it happens when too much stress is put on the leg, and that you are more likely to get it if you:

• have started exercising after a long break
• run or jump on hard surfaces
• have a running technique that puts extra load on the lower leg

That first point is the big one for parents. Your heart and lungs adapt to exercise quite quickly, so you feel ready to do more within a couple of weeks. Your bones, tendons and the tissue around the shin adapt more slowly. The gap between “I feel fit enough” and “my legs are ready for this” is where shin pain often starts.

Why new runners and class-goers get it

In my experience coaching in Archway, the pattern is usually the same. Someone who has been mostly sitting for a few years suddenly does several of these at once:

• Starts running three or four times a week straight away
• Runs on pavements in old trainers
• Adds jumping exercises in a class on top of the running
• Walks the school run faster than usual “to get extra steps”

Each one alone is fine. Together they add up to a big jump in impact.

Managing shin splints: load, not just rest

The NHS advice is to stop the activity that is causing the pain, then return to it gradually. It also suggests an ice pack wrapped in a towel for up to 20 minutes every 2 to 3 hours, switching to low-impact exercise such as swimming or yoga while it settles, and making sure your trainers fit and support your feet. The NHS says shin pain like this usually gets better within a few weeks.

In practice, I find it helps to think of it as turning the volume down rather than switching it off completely. Here is a simple way to do that, assuming a GP or physio has not told you otherwise.

Step 1: Take out the impact for 1 to 2 weeks

No running, no jumping. Keep fit with cycling, swimming, brisk walking on flat ground if it is pain-free, and upper body and core work.

Step 2: Use a simple pain rule

Rule of thumb: mild discomfort that stays at 2 or 3 out of 10 and settles by the next morning is usually acceptable. Pain that climbs during exercise, makes you limp, or is worse the next day means you have done too much. If pain is sharp and in one small spot on the bone, stop and see a GP or physio, as that needs ruling out properly.

Step 3: Build strength in the lower leg

While you are off impact, strengthen the muscles that help absorb load. Try this 3 times a week:

• Calf raises (straight knee): 3 sets of 15, slow on the way down
• Calf raises (bent knee): 3 sets of 15, to work the deeper calf muscle
• Toe raises against a wall: stand with your back to the wall, heels a foot away, lift your toes, 3 sets of 15
• Single-leg balance: 3 x 30 seconds each side, near a wall for safety

All of these should be pain-free. If any of them increases shin pain, skip it and ask a physio.

Step 4: Come back gradually

When you can walk briskly and hop gently on the spot 10 times without pain, try a walk-run. For example, 1 minute easy jog, 2 minutes walk, repeated 5 to 6 times, on grass or a track if you can. Increase by small amounts each week, not all at once. My post on getting back to running after a baby uses a similar step-by-step approach and is worth a read even if your break was for other reasons.

When to see a GP or physio

See your GP if the pain is getting worse or not improving after trying self-help. In many areas you can also refer yourself directly to NHS musculoskeletal (MSK) physiotherapy without seeing a GP first. The NHS advises calling 111 if the pain is severe or you have injured your shin. Also get it checked if the pain is sharp in one spot, swollen, or there at night or at rest.

Where a bootcamp class fits in

The good news is that having sore shins does not mean you have to stop everything. In my classes, every exercise has an easier and harder option, so if jumping is off the menu for a few weeks, you can do step-backs instead of jump lunges, or strength work instead of skips. Classes are indoors in a church hall in Archway, so there is no pounding pavements. If you want to stay strong while your legs recover, SYP Built To Last focuses on controlled functional strength rather than jumping. You might also find my guide to low impact HIIT useful for home sessions, and my knee-friendly workouts are kind to the lower legs too.

FAQs

How long does shin pain take to heal?

The NHS says this kind of shin pain usually improves within a few weeks. How fast you get back to full running depends on how gradually you rebuild. If it is not improving, see a GP or physio.

Can I walk with sore shins?

Many people can walk comfortably. If walking is pain-free, it is a good way to stay active. If it hurts, cut back and try cycling or swimming instead.

Do new trainers help?

Shoes that fit well and support your feet are part of the NHS advice. Old, worn-out trainers can be part of the problem. A running shop can check the fit, but new shoes alone will not fix a sudden jump in training.

Is it a stress fracture?

Only a professional can tell you. Pain in one small spot on the bone, pain at night or at rest, or pain that keeps getting worse are reasons to see your GP.

Book your first class

If you want to get fitter without overloading your legs, a class with scaled options makes it much easier. SYP Bootcamp runs 45-minute small-group classes in Archway N19, max 10 people, £15 a class, with every move adjusted to suit you. Book your £15 class here or call or WhatsApp me on 07301 512215. If you have a niggle you want to train around carefully, you can also look at my injury-safe personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.