Preventing shin pain

Why prevention matters

Shin pain can turn something you enjoy, like walking or running, into something you dread. It can force you to cut runs short, skip workouts, or feel nervous every time you land on that leg. If it keeps coming back, it can also affect work, mood, and confidence.

A lot of exercise related shin pain comes from how quickly your training changed and how prepared your bones and muscles were for that load. Many cases, like medial tibial stress syndrome (often called ‘shin splints’ which are exercise-induced inflammation of leg tissues and bone) and low grade bone stress injuries (incomplete broken bone due to overload), improve with smart changes to training, strengthening, and time. ^{2 6 7} A smaller group of people develop higher risk stress fractures or chronic exertional compartment syndrome (high pressure inside the leg that can cause damage to the muscle, nerves and vessels that occur during or after exercise), which can take much longer to heal and sometimes need surgery if not caught early. ^{1 4 7}

The good news is that you can lower your risk. Gradual training progressions, strong calf and soleus (back calf muscle) muscles, good recovery, and attention to nutrition can help protect your shins and keep you moving for the long term.^{2 6 7}

Managing shin pain: what can trigger flare-ups?

Everyone is different, but some common patterns make shin pain more likely to start or come back.

• Sudden jumps in training load Quickly increasing your weekly distance, speed work, hills, or number of sessions gives bone and soft tissue less time to adapt and is a key risk factor for bone stress injuries and medial tibial stress syndrome. ^{2 6 7}
• Hard or sloped surfaces Long runs on concrete, cambered roads, or repeated downhill work can increase impact and strain on the tibia (leg bone) and surrounding tissues. ^{6 7}
• Tired or weak calf and soleus muscles When the calf and soleus are not strong enough for your training, more load is passed to the bone with each step, which can contribute to stress reactions and fractures. ^{6 7}
• Limited ankle dorsiflexion (movement that flexes toes towards the shin) Stiff ankles can change how your foot strikes the ground and push more stress into the shin. ^{2 7}
• Low energy availability and poor recovery Training hard without enough fuel, sleep, or rest days can lower bone strength and slow healing, especially in people with a history of bone stress injuries or menstrual changes. ^{6 7}
• Pushing through focal or night pain Continuing high impact training despite very localised, worsening pain or night pain raises the risk that an early stress reaction will progress toward a higher grade stress fracture.^{1 3 6 7}

Habits that help prevent flare-ups

You do not need to get everything perfect. Small, steady changes can make a big difference over time.

1. Progress your training gradually Increase running time, distance, or intensity in small steps from week to week and build in easier weeks. Avoid big jumps in volume, hills, or speed sessions all at once, especially after time off. ^{2 6 7}
2. Strengthen your calf and soleus muscles Add both bent knee (soleus focused) and straight knee (gastrocnemius focused/posterior leg muscle) calf raises two to three times per week. Strong calves help absorb load so the shin bone does not have to work as hard. ^{6 7}
3. Take care of your foot and ankle Work on ankle mobility if it is limited and include exercises for your foot muscles and balance. This can help your leg handle impact more smoothly.^{2 7}
4. Use pain as information, not an enemy Mild soreness that settles within a day is often okay during rehab, but sharp, focal pain, night pain, or pain that worsens each session is a signal to back off and get checked. ^{1 3 6 7}
5. Cross train to maintain fitness When symptoms are more irritable, switch some running for low impact options like cycling, swimming, elliptical, or deep water running. This keeps your fitness while giving the shin space to settle. ^{2 6 7}
6. Support bone health with fuel and rest Make sure you are eating enough overall, including calcium and vitamin D if you are low, and that you are not training hard in a long term low energy state. This is especially important if you have had bone stress injuries or menstrual changes before. ^{6 7}

How Sword supports ongoing strength and mobility

Move is a guided movement program designed to help you stay active by building strength, improving mobility, and supporting stable movement patterns over time. It’s often used after recovery from a flare-up to help maintain progress and support long-term movement health.

Sword offers movement support that fits into daily life, helping you continue building strength and mobility over time. Programs are guided by expert insight and supported by technology designed to help you stay consistent.

• Focus on strength, mobility, and stability
• Designed to support movement between flare-ups
• Guided programs you can follow on your schedule
• Non-invasive, evidence-informed approach

Clinical insight

Experts now recommend returning to running based on recovery, not a set timeline. Instead of waiting a fixed number of weeks, people progress when walking is pain free, the bone is no longer tender, and simple hopping or quick movements can be done without pain.^{2 6 7}