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The information on this page is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.
Always seek the advice of your doctor or other qualified health professional with any questions you may have regarding a medical condition.
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Shin Splints (Medial Tibial Stress Syndrome)
Medial tibial stress syndrome (MTSS), commonly known as 'shin splints,' is an overuse injury causing pain along the inside (medial) border of the shin bone (tibia), typically in the lower two-thirds of the leg, resulting from repetitive stress on the bone and surrounding muscles/tendons during running, jumping, or high-impact activities. This is one of the most common running injuries (accounting for 10-15% of all running injuries), developing from accumulated microtrauma to the periosteum (bone lining) and surrounding soft tissues when training volume or intensity increases too rapidly ('too much too soon'). MTSS presents as diffuse, aching pain along the inside shin during activity—initially only during exercise, then progressing to pain before/after exercise if not treated. It differs from stress fractures (focal point tender pain) and compartment syndrome (tight, swollen calf muscles). Treatment focuses on relative rest, addressing training errors and biomechanical factors (pronation, weak hips), with 85-90% resolution in 4-8 weeks with conservative management, though 10-15% develop stress fractures if they continue training through pain.
📖What is Shin Splints (Medial Tibial Stress Syndrome)?
Medial tibial stress syndrome (MTSS), commonly known as 'shin splints,' is an overuse injury causing pain along the inside (medial) border of the shin bone (tibia), typically in the lower two-thirds of the leg, resulting from repetitive stress on the bone and surrounding muscles/tendons during running, jumping, or high-impact activities. This is one of the most common running injuries (accounting for 10-15% of all running injuries), developing from accumulated microtrauma to the periosteum (bone lining) and surrounding soft tissues when training volume or intensity increases too rapidly ('too much too soon'). MTSS presents as diffuse, aching pain along the inside shin during activity—initially only during exercise, then progressing to pain before/after exercise if not treated. It differs from stress fractures (focal point tender pain) and compartment syndrome (tight, swollen calf muscles). Treatment focuses on relative rest, addressing training errors and biomechanical factors (pronation, weak hips), with 85-90% resolution in 4-8 weeks with conservative management, though 10-15% develop stress fractures if they continue training through pain.
🔬What Causes It?
- Rapid increase in running mileage or intensity ('too much too soon'—most common cause)
- Repetitive loading from running, jumping, or marching
- Running on hard surfaces (concrete, asphalt)
- Worn-out or improper running shoes
- Biomechanical factors (overpronation, tight calf muscles, weak hip muscles)
- Starting new high-impact sport or activity
⚠️Risk Factors
You may be at higher risk if:
- Runners (especially novice runners or those increasing mileage rapidly)
- Military recruits during basic training
- Dancers, gymnasts, basketball players (repetitive jumping)
- Overpronation (feet roll inward excessively when running)
- Previous history of shin splints
- Female gender (2-3 times higher risk than males)
- Flat feet or high arches
- Tight calf muscles or weak ankle/hip muscles
🛡️Prevention
- ✓Gradual training progression (10% rule—increase mileage no more than 10% per week)
- ✓Proper running shoes (replace every 500-800km, shoes appropriate for foot type)
- ✓Run on softer surfaces when possible (grass, trails vs concrete)
- ✓Calf and achilles stretching before and after running
- ✓Hip and calf strengthening exercises
- ✓Cross-training (mix running with low-impact activities)
- ✓Address biomechanics (orthotics for overpronation if needed)