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Why You Keep Getting Shin Splints and How to Prevent Them

August 24, 2026

Shin splints can seem like they show up out of nowhere.

One day, you’re starting a new running routine or adding more miles to your walk. Then a few workouts later, your shins are starting to ache.

“That pain is often called shin splints, or medial tibial stress syndrome,” says Jordan Gruskay, MD, a sports medicine orthopedic surgeon with Hartford HealthCare’s Connecticut Orthopaedic Institute. “It usually happens when the muscles, tendons and bone tissue around your shinbone are under too much repeated stress.”

But with a few simple changes, you can ease the pain and keep shin splints from slowing you down.

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1. Don’t ramp up too fast

One of the biggest triggers of shin splints is doing too much, too soon.

That could mean:

Starting a new running program.
Increasing your mileage too quickly.
Adding more hills or speed work.
Switching from treadmill running to pavement.
Jumping back into exercise after time off.

“Your bones and muscles need time to adapt,” says Dr. Gruskay. “If you increase distance, speed and intensity all at the same time, your shins may not be ready for that load.”

A good rule of thumb is to increase your workouts gradually. If you’re running, walking or hiking more than usual, build in recovery days and try to avoid changing distance, pace and terrain all at once.

2. Choose the right shoes for your feet

Your shoes matter a lot more than you think.

Worn-out or unsupportive shoes can change the way your feet hit the ground, which in turn increases the stress on your lower legs. This can be especially bad if you have flat feet, high arches or your feet pronate, or roll inward when you walk or run.

“Look for shoes that feel supportive, fit well and match your activity,” says Dr. Gruskay. “And don’t wait until your shoes are falling apart to replace them.”

If the soles are worn down, the cushioning feels flat or you’re suddenly getting aches after workouts, it may be time to treat yourself to a new pair.

3. Warm up before you go hard

Cold muscles don’t love sudden impact. That’s why it’s important to spend a few minutes easing your body into movement before you start a run, workout class or sport.

“Your warmup doesn’t need to be complicated,” says Dr. Gruskay. “The goal is to gradually prepare your muscles and joints for the activity ahead.”

Try a brisk walk, light jog, leg swings or gentle dynamic stretches. The goal isn’t to tire yourself out – you just want to wake up your calves, ankles, hips and feet so they’re ready to absorb impact.

4. Strengthen your lower legs and your hips

Shin splints aren’t just about your shins.

Weakness or tightness in your calves, ankles, feet, hips or core can all change your mechanics and put more strain on the front of your lower legs.

“When we talk about preventing shin splints, we have to look at the whole chain,” says Dr. Gruskay. “Strength in the calves, ankles, hips and core can all play a role in how your body absorbs impact.”

Helpful exercises may include:

Calf raises.
Toe raises.
Heel walks.
Resistance band ankle work.
Glute bridges.
Side steps with a resistance band.
Single-leg balance exercises.

Adding a few strengthening moves to your routine can help your body better handle the stress of walking, running and jumping.

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5. Stretch your calves and ankles

Tight calves can pull on the tissues around your shinbone and make your lower legs work harder than they need to.

“Flexibility matters, especially in the calf and ankle,” says Dr. Gruskay. “If those areas are tight, the stress of activity may be transferred to the shin.”

After exercise, try gentle calf stretches with your knee straight and bent. You can also stretch the front of your ankle and shin if it feels tight.

Keep it comfortable. Stretching should feel like a mild pull, not sharp pain.

6. Mix up your workouts

If every workout is high-impact, your shins may not get enough time to recover.

“Cross-training is a great way to stay active while reducing repetitive stress,” says Dr. Gruskay. “You can maintain your fitness without pounding the same tissues every day.”

Try alternating running or jumping workouts with lower-impact activities, like:

Swimming
Cycling
Elliptical training
Rowing
Strength training
Walking on softer surfaces

This gives your lower legs a break without stopping your progress.

7. Pay attention to your running surface

Hard or uneven surfaces can add stress to your legs.

Concrete, steep hills, cambered roads and uneven trails may all increase the workload on your shins. You don’t have to avoid them forever, just be mindful when you’re building up.

“Surface changes can be a big factor,” says Dr. Gruskay. “If you’re used to a treadmill and suddenly start running hills on pavement, that’s a very different demand on your legs.”

If you’re getting back into exercise or increasing intensity, flatter and more forgiving surfaces can be easier on your legs.

8. Don’t ignore early shin pain

A little soreness after a new workout can be normal. But shin splints tend to get worse when you push through them.

“If pain keeps coming back during activity, that’s your body telling you to back off,” says Dr. Gruskay. “The earlier you address shin pain, the easier it usually is to treat.”

If you feel pain along your shin during or after exercise, rest, ice and lower-impact movement may help calm things down early.

That pause matters. Untreated shin splints can sometimes progress to more serious injuries, including a stress fracture.

When it’s time to see a doctor

Make an appointment if your shin pain doesn’t improve with rest, keeps coming back or makes it hard to walk or exercise.

You should also get checked if you have sharp pain in one small spot, swelling, pain that continues at rest, pain after a fall or injury, or symptoms that worsen despite cutting back.

“We always want to make sure we’re not missing something more serious, like a stress fracture,” says Dr. Gruskay. “If symptoms aren’t improving, it’s worth getting evaluated.”