{"id":12444,"date":"2025-05-22T12:21:00","date_gmt":"2025-05-22T16:21:00","guid":{"rendered":"https:\/\/dev.physioextra.ca\/en\/health-tips\/shin-splints-in-runners-common-causes-and-prevention-tips-2\/"},"modified":"2026-04-21T15:02:04","modified_gmt":"2026-04-21T19:02:04","slug":"periostitis","status":"publish","type":"post","link":"https:\/\/physioextra.ca\/en\/health-tips\/periostitis\/","title":{"rendered":"Shin Splints in Runners: Common Causes and Prevention Tips"},"content":{"rendered":"<h2 style=\"font-weight: normal;\" data-start=\"441\" data-end=\"509\">Shin pain during or after running: could it be shin splints?<\/h2>\n<p data-start=\"511\" data-end=\"811\"><img loading=\"lazy\" decoding=\"async\" style=\"height: auto; max-width: 100%; width: 298px; float: right; margin-left: 10px; margin-right: 0px;\" src=\"https:\/\/physioextra.ca\/wp-content\/uploads\/shin-splint-anterior-posterior-physioextra.png\" alt=\"shin-splint-anterior-posterior-physioextra\" width=\"298\" height=\"298\" \/>Shin splints cause localized pain in the <span style=\"font-weight: bold;\">middle third of the tibia<\/span>, on its inner or outer edge, often near the junction between the bone and the calf muscles. The pain is caused by inflammation of the periosteum, the membrane surrounding the bone, due to excessive tension during muscle contractions.<\/p>\n<p data-start=\"813\" data-end=\"1020\">The pain may be accompanied by a <span style=\"font-weight: bold;\">burning sensation<\/span>, <span style=\"font-weight: bold;\">tenderness to the touch<\/span>, or even h<span style=\"font-weight: bold;\">ardening of the tissues<\/span>. It results from repetitive mechanical stress that exceeds the body\u2019s natural ability to recover.<\/p>\n<h2 style=\"font-weight: normal;\" data-start=\"1022\" data-end=\"1055\">What causes shin splints?<\/h2>\n<p data-start=\"1057\" data-end=\"1189\">Understanding the root causes of shin splints is key to adapting your training, avoiding recurrence, and achieving lasting recovery.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"1191\" data-end=\"1227\">1. Running technique errors<\/h3>\n<p data-start=\"1229\" data-end=\"1360\">Among the most common causes of shin splints is poor running technique, particularly related to foot strike. Common errors include:<\/p>\n<ul data-start=\"1362\" data-end=\"1523\">\n<li data-start=\"1362\" data-end=\"1401\">\n<p data-start=\"1364\" data-end=\"1401\"><span style=\"font-weight: bold;\">Low cadence <\/span>(less than 160 steps\/min)<\/p>\n<\/li>\n<li data-start=\"1402\" data-end=\"1455\">\n<p data-start=\"1404\" data-end=\"1455\"><span style=\"font-weight: bold;\">Excessive vertical displacement <\/span>(too much bouncing)<\/p>\n<\/li>\n<li data-start=\"1456\" data-end=\"1492\">\n<p style=\"font-weight: bold;\" data-start=\"1458\" data-end=\"1492\">Full knee extension at foot strike<\/p>\n<\/li>\n<li data-start=\"1493\" data-end=\"1523\">\n<p style=\"font-weight: bold;\" data-start=\"1495\" data-end=\"1523\">Poor hip-knee-foot alignment<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1525\" data-end=\"1753\">Have your running gait assessed by a professional (a <a style=\"text-decoration: underline;\" href=\"https:\/\/physioextra.ca\/en\/service\/physiotherapy\/\" rel=\"noopener\">physiotherapist<\/a> or <a style=\"text-decoration: underline;\" href=\"https:\/\/physioextra.ca\/en\/service\/kinesiology\/\" rel=\"noopener\">kinesiologist<\/a> with running expertise). You\u2019ll improve efficiency, reduce injury risk, and enhance performance. <a style=\"text-decoration: underline;\" href=\"https:\/\/physioextra.ca\/en\/expertise\/running-assessment-and-analysis\/\" rel=\"noopener\">Learn more about running assessment.<\/a><\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"1755\" data-end=\"1800\">2. Lack of core and pelvic stability<\/h3>\n<p data-start=\"1802\" data-end=\"1934\">Dynamic instability of the trunk and pelvis, often due to weak gluteal or core muscles, significantly increases stress on the tibia.<\/p>\n<p data-start=\"1936\" data-end=\"1986\">For example, inward knee collapse can result from:<\/p>\n<ul data-start=\"1988\" data-end=\"2121\">\n<li data-start=\"1988\" data-end=\"2019\">\n<p data-start=\"1990\" data-end=\"2019\">Weak gluteus medius muscles<\/p>\n<\/li>\n<li data-start=\"2020\" data-end=\"2069\">\n<p data-start=\"2022\" data-end=\"2069\">Poor control of the foot arch (overpronation)<\/p>\n<\/li>\n<li data-start=\"2070\" data-end=\"2121\">\n<p data-start=\"2072\" data-end=\"2121\">Inadequate activation of deep abdominal muscles<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2123\" data-end=\"2333\"><strong data-start=\"2123\" data-end=\"2230\">Incorporate a short stabilizer strengthening routine (glutes, deep core muscles) 2 to 3 times per week.<\/strong><br data-start=\"2230\" data-end=\"2233\" \/>Effective exercises: front plank, side plank, resistance band hip abductions, and single-leg squats.<\/p>\n<figure style=\"width: 875px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" style=\"height: auto; max-width: 100%; width: 875px; margin-left: auto; margin-right: auto; display: block;\" src=\"https:\/\/physioextra.ca\/wp-content\/uploads\/exercises-stabilizer-physioextra.png\" alt=\"exercises-stabilizer-physioextra\" width=\"875\" height=\"622\" \/><figcaption class=\"wp-caption-text\">Source: Wibbi<\/figcaption><\/figure>\n<h3 style=\"font-weight: normal;\" data-start=\"2335\" data-end=\"2375\">3. Weak tibial and calf muscles<\/h3>\n<p data-start=\"2377\" data-end=\"2558\">The anterior and posterior tibial muscles, along with the calves, need sufficient strength to absorb impact with every stride. Weakness here can quickly lead to periosteal overload. <strong data-start=\"2560\" data-end=\"2608\">Strengthen your ankles with simple exercises<\/strong> like plantar flexion and dorsiflexion.<\/p>\n<figure style=\"width: 871px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" style=\"height: auto; max-width: 100%; width: 871px; margin-left: auto; margin-right: auto; display: block;\" src=\"https:\/\/physioextra.ca\/wp-content\/uploads\/exercises-tibial-calf-physioextra.png\" alt=\"exercises-tibial-calf-physioextra\" width=\"871\" height=\"312\" \/><figcaption class=\"wp-caption-text\">Source: Wibbi<\/figcaption><\/figure>\n<h3 style=\"font-weight: normal;\" data-start=\"2649\" data-end=\"2688\">4. Limited lower limb mobility<\/h3>\n<p data-start=\"2690\" data-end=\"2829\">Reduced mobility, whether due to previous injuries, muscular tightness, or joint stiffness, can impair tissue adaptation to running stress.<\/p>\n<p data-start=\"2831\" data-end=\"3015\">Focus on stretching the quadriceps, psoas, hamstrings, calves, and piriformis. <strong data-start=\"2912\" data-end=\"2937\">Regular yoga practice<\/strong> can also be beneficial, especially in cases of general mobility restrictions.<\/p>\n<figure style=\"width: 690px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" style=\"height: auto; max-width: 100%; width: 690px; margin-left: auto; margin-right: auto; display: block;\" src=\"https:\/\/physioextra.ca\/wp-content\/uploads\/strech-shin-splints-physioextra.png\" alt=\"strech-shin-splints-physioextra\" width=\"690\" height=\"676\" \/><figcaption class=\"wp-caption-text\">Source: Wibbi<\/figcaption><\/figure>\n<h3 style=\"font-weight: normal;\" data-start=\"3017\" data-end=\"3056\">5. Training progression errors<\/h3>\n<p data-start=\"3058\" data-end=\"3152\">One of the most overlooked factors in training is progressing volume or intensity too quickly.<\/p>\n<p data-start=\"3154\" data-end=\"3191\">Keep an eye on the three \u201cToo\u201d rules:<\/p>\n<ol data-start=\"3193\" data-end=\"3250\">\n<li data-start=\"3193\" data-end=\"3216\">\n<p data-start=\"3195\" data-end=\"3216\"><strong data-start=\"3195\" data-end=\"3207\">Too much<\/strong> volume<\/p>\n<\/li>\n<li data-start=\"3217\" data-end=\"3233\">\n<p data-start=\"3219\" data-end=\"3233\"><strong data-start=\"3219\" data-end=\"3231\">Too soon<\/strong><\/p>\n<\/li>\n<li data-start=\"3234\" data-end=\"3250\">\n<p data-start=\"3236\" data-end=\"3250\"><strong data-start=\"3236\" data-end=\"3248\">Too fast<\/strong><\/p>\n<\/li>\n<\/ol>\n<p data-start=\"3252\" data-end=\"3349\">Do not increase your weekly running volume (distance) <span style=\"font-weight: bold;\">by more than 10%<\/span>.<\/p>\n<h2 style=\"font-weight: normal;\" data-start=\"3356\" data-end=\"3403\">Shin splints are common but preventable<\/h2>\n<p data-start=\"3405\" data-end=\"3609\">By adjusting your running technique, strengthening your stabilizing muscles, respecting a gradual training progression, and optimizing your mobility, you greatly improve your chances of running pain-free.<\/p>\n<p data-start=\"3611\" data-end=\"3736\"><strong data-start=\"3611\" data-end=\"3666\">Experiencing shin pain or want to prevent injuries?<\/strong><br data-start=\"3666\" data-end=\"3669\" \/><a style=\"text-decoration: underline;\" href=\"https:\/\/reservation.physioextra.ca\/en\/\" rel=\"noopener\">Book an appointment<\/a> with our experts for a personalized evaluation.<\/p>\n<p data-start=\"3611\" data-end=\"3736\"><a href=\"https:\/\/www.physio-pedia.com\/Medial_Tibial_Stress_Syndrome\" target=\"_blank\" rel=\"noopener\">*Source<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Shin pain during or after running: could it be shin splints? Shin splints cause localized pain in the middle third of the tibia, on its inner or outer edge, often near the junction between the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":11807,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[456,547,682,540],"tags":[],"class_list":["post-12444","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-health-and-sports","category-running","category-running-articles","category-sports-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Shin Splints in Runners: Common Causes and Prevention Tips | PhysioExtra<\/title>\n<meta name=\"description\" content=\"Discover the causes of shin splints in runners and learn effective prevention tips to keep 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