Shin Splints: Why They Happen – and How to Fix Them
Feeling a sharp, aching pain down the front of your lower legs after a run or workout? You’re not alone. At Sports Physio UK, we regularly help runners and gym-goers from across Oldham, Rossendale, Slaithwaite, and surrounding areas beat one of the most common injuries in the book – shin splints.
With spring races and marathon training in full swing, we’re seeing a surge in overuse injuries as people ramp up their mileage. From pavement pounders in Royton, Shaw, and Milnrow to trail runners around Marsden and Huddersfield, shin splints don’t discriminate – but they are manageable.
What Causes Shin Splints?
Shin splints (aka medial tibial stress syndrome) occur when the muscles and tissues around your shinbone become overloaded. This typically happens when you:
Increase training intensity or distance too quickly
Run on hard surfaces like roads or concrete paths
Wear unsupportive or worn-out shoes
Have tight calves or restricted ankle mobility
We see this all the time – especially in runners training for big events or those jumping back into fitness routines too quickly.
How to Fix & Prevent Shin Splints
Here’s our go-to toolkit to stop shin splints in their tracks:
1. Stretch & Foam Roll Your Calves
Tight calves = extra stress on the shin. Loosen them daily.
2. Strengthen the Lower Leg
Toe raises, heel drops, and resistance band work will build resilience.
3. Increase Training Gradually
Stick to the golden 10% rule: never increase your weekly training by more than 10%.
4. Choose the Right Footwear
Match your shoes to your gait. Whether you're in Rawtenstall, Linthwaite, or Bacup, this makes a big difference.
5. Rest & Ice
If the pain’s already flared up, don’t push through. Ice and rest are key in early recovery.
Need Expert Help?
If shin pain is slowing your stride, book in with our expert team. We’ll assess your movement, pinpoint the cause, and put together a treatment plan to get you back on your feet – pain-free and race-ready.
Serving patients across Oldham, Rossendale, Slaithwaite, and nearby areas like Todmorden, Heyside, and Haslingden, we’ve helped thousands of runners stay injury-free since 2012.
