The Downsides of Running with Shin Splints?

March 9, 2025

Shin splints are a common problem for runners, often causing discomfort and frustration. The pain that comes with this condition can make it difficult to maintain a regular running routine. But how bad is it really to keep running with shin splints? Can you push through the pain, or are you risking serious injury? This article explores the risks, consequences, and potential solutions for runners dealing with shin splints.

What Are Shin Splints?

Shin splints, medically known as medial tibial stress syndrome (MTSS), refer to pain along the inner edge of the tibia, the large bone in the lower leg. The condition is caused by excessive stress on the shinbone and the tissues attaching muscles to the bone. This often occurs due to repetitive stress from activities such as running, jumping, or high-impact sports.

Causes of Shin Splints

Shin splints are caused by many things including:

Overuse: Increasing mileage or intensity too quickly can place excessive strain on the shinbone and surrounding muscles.
Improper Footwear: Worn-out or unsupportive shoes can lead to poor shock absorption, increasing the risk of shin splints.
Running Form Issues: Poor biomechanics, such as overpronation or running with an improper stride, can contribute to shin splints.
Hard Surfaces: Running on concrete or asphalt can intensify the impact on the legs, making shin splints more likely.
Muscle Imbalances: Weak or tight lower leg muscles can increase the likelihood of developing shin splints.

Risks of Running with Shin Splints

Many runners attempt to push through the pain, assuming that shin splints are just a minor annoyance. However, continuing to run with shin splints can lead to serious consequences. Here’s are some consiquences if you ignore the warning signs:

Increased Pain and Discomfort

Running with shin splints often worsens the pain, making each step increasingly uncomfortable. The pain may start as a dull ache but can progress to sharp, persistent discomfort, even when walking or resting.

Stress Fractures

One of the most significant dangers of running with shin splints is the risk of developing stress fractures. Shin splints indicate that the tibia is under excessive strain, and if the stress continues without adequate recovery, tiny cracks can form in the bone. Stress fractures require weeks, if not months, of rest to heal properly.

Chronic Inflammation

Ignoring shin splints can lead to long-term inflammation of the muscles and tendons. This prolonged irritation can cause chronic exertional compartment syndrome, a more severe condition requiring medical intervention.

Compensatory Injuries

When running with shin splints, many runners unconsciously adjust their stride to reduce pain. This altered gait can place additional stress on other muscles and joints, potentially leading to injuries in the knees, hips, or lower back.

Can You Keep Running with Shin Splints?

While it’s generally not advisable to continue running with shin splints, some cases may allow for modified activity. Here’s how to assess whether you can still run:

Pain Level Assessment

Mild Pain: If the discomfort is minimal and does not worsen during or after running, you may be able to continue with reduced intensity.
Moderate to Severe Pain: Persistent or sharp pain during and after a run is a clear sign that rest is necessary.
Pain at Rest: If shin pain is noticeable even when not running, it’s a sign of a more serious issue that requires immediate rest and treatment.

Swelling and Tenderness

Check for swelling or noticeable tenderness along the shinbone. If pressing on the affected area causes significant discomfort, running should be avoided.

Recovery and Prevention Strategies

If you are experiencing shin splints, taking the right recovery steps can make all the difference. Here’s how to treat and prevent the condition while maintaining your running routine in the long term.

Rest and Reduce Impact

The most effective way to heal shin splints is to reduce high-impact activity. Take a break from running and switch to low-impact exercises like swimming, cycling, or elliptical training to maintain fitness while allowing the shinbones to recover.

Stretching and Strengthening Exercises

Performing targeted stretches and strengthening exercises can help alleviate shin splints and prevent recurrence. Some useful exercises include:

Calf Stretches: Stretching the calves helps reduce tension in the lower legs.
Toe Raises: Strengthening the anterior tibialis (the muscle in front of the shin) can help improve shock absorption.
Foam Rolling: Using a foam roller on the calves and shins can help loosen tight muscles and improve circulation.

Invest in Proper Footwear

Wearing well-cushioned, supportive running shoes can significantly reduce the risk of shin splints. Consider visiting a specialty running store for a gait analysis to find the best shoe for your foot type and running style.

Gradual Training Progression

To avoid running with shin splints in the future, follow a gradual increase in mileage and intensity. The 10% rule—increasing weekly mileage by no more than 10%—can help prevent excessive stress on the legs.

Adjust Running Technique

Getting your form right can reduce the impact on the lower legs. Focus on maintaining a midfoot strike rather than landing heavily on the heels or forefoot. Keeping strides short and maintaining a slightly forward lean can also help minimize strain on the shins.

When to Seek Professional Help

If shin splints persist despite rest and treatment, or if the pain becomes unbearable, it’s time to seek professional medical advice. A sports medicine doctor or physical therapist can assess your condition and provide personalized treatment recommendations.

Signs You Need Medical Attention

Pain that does not improve with rest
Swelling or bruising along the shinbone
A sharp, localized pain that worsens over time

Conclusion

Running with shin splints is not only painful but also risky. Ignoring the pain can lead to serious injuries like stress fractures and chronic inflammation. While mild cases may allow for modified activity, it’s crucial to listen to your body and take necessary precautions. Proper recovery, strength training, and gradual mileage increases are key to preventing shin splints in the future. If symptoms persist, seeking professional help is essential to ensure long-term running success. Prioritizing your health now will allow you to enjoy pain-free running for years to come.