Why Do I Keep Getting Shin Splints?
Short Answer
Recurring shin splints often occur when the demands being placed on the legs repeatedly exceed what the body is currently prepared to tolerate.
Many runners assume shin splints are caused by a single problem such as poor shoes, running form, or flat feet. While those factors may sometimes play a role, shin splints are more commonly associated with training load, recovery, running volume, and overall capacity. Dr. Ethan Marler, Chiropractor, often helps runners understand that recurring shin pain is usually less about finding one thing to "fix" and more about understanding why the tissues are struggling to keep up with the demands being placed on them.
Why This Question Matters
The term "shin splints" is commonly used to describe pain along the front or inside of the shin that develops during or after running and impact activities.
These symptoms often develop when the tissues around the shin are exposed to more stress than they can currently tolerate.
Common contributing factors may include:
Sudden increases in running volume
Sudden increases in running intensity
Returning to running too quickly after time off
Inadequate recovery
Changes in training surfaces
Rapid increases in hill training
Reduced strength or conditioning
Significant changes in footwear
Doing too much too soon
Many runners focus on the painful area itself.
However, recurring shin splints are often more closely related to overall workload management than to a specific problem in the shin.
The body generally adapts well to stress when given sufficient time and progression.
What May Help
If shin splints keep returning, it may be helpful to look beyond the pain itself and consider:
Has running volume changed recently?
Has intensity increased?
Has terrain changed?
Has recovery decreased?
Did symptoms begin after a break from training?
Have you increased speed work or hill training?
Many runners benefit from:
Gradual progression
Consistent training rather than large spikes in activity
Adequate recovery
Strength training when appropriate
Managing overall training load
The goal is often not to eliminate stress from the body. The goal is to help the body tolerate stress more effectively.
Dr. Marler’s Approach
Dr. Marler typically views recurring shin splints as a workload and capacity problem rather than simply a shin problem.
Assessment may include:
Running history
Recent training changes
Previous injuries
Activity tolerance
Strength capacity
Recovery habits
Running goals
Functional limitations
Rather than focusing solely on the painful area, he often looks at the bigger picture:
What demands is the runner facing?
What changed before symptoms began?
Is the body currently prepared for those demands?
Treatment may include chiropractic adjustments when appropriate, soft tissue therapy, movement recommendations, rehabilitation strategies, and education.
The goal is not simply to calm symptoms down temporarily. The goal is to help runners build the capacity required to return to running confidently and consistently.
When to get Assessed
It may be worth booking an assessment if:
Shin pain repeatedly returns
Running volume is becoming difficult to maintain
Symptoms are worsening
Pain persists despite modifying training
You are unsure how to return to running safely
Symptoms are affecting daily activities
When to Seek Urgent Medical Care
Seek prompt medical assessment if:
Pain becomes severe
Walking becomes difficult
Symptoms are associated with significant swelling
Pain is highly localized and worsening
A stress fracture is suspected
Frequently asked questions
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Not usually.
Running shoes are often blamed when shin splints develop, but they are rarely the sole cause of the problem.
Many runners successfully train in a wide variety of footwear styles, and research has not identified a single "perfect" shoe for preventing all running injuries.
More often, shin splints are associated with factors such as:
Training load
Running volume
Recovery
Recent changes in activity
Capacity to tolerate impact
That said, sudden changes in footwear can sometimes contribute to symptoms, particularly when combined with increases in training.
Dr. Marler typically views footwear as one piece of a much larger picture rather than the primary explanation for recurring shin pain.
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Not necessarily.
Many runners benefit from modifying training rather than stopping completely.
Possible modifications may include:
Reducing mileage
Adjusting intensity
Temporarily reducing hill work
Increasing recovery
Cross-training when appropriate
The best approach depends on symptom severity, how symptoms respond to activity, and whether they are improving or worsening over time.
Dr. Marler often helps runners identify a level of activity they can currently tolerate while rebuilding capacity and working toward a return to full training.
The goal is usually to keep runners moving whenever possible rather than choosing between complete rest and pushing through worsening symptoms.
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Both conditions can cause shin pain, but they are not the same thing.
Shin splints generally involve irritation of tissues around the shin and often develop gradually as training demands increase. Stress fractures involve a small bone injury caused by repeated loading over time.
Potential signs that may warrant further medical evaluation include:
Highly localized pain
Pain that continues to worsen
Pain during walking
Pain at rest
Significant tenderness over a small area
Because symptoms can overlap, assessment may sometimes be necessary to determine what is occurring.
Dr. Marler evaluates symptom behaviour, training history, and functional limitations to help determine whether additional medical investigation may be appropriate.
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Strong calves may help, but strength alone is rarely the entire solution.
Running places repeated demands on the calves, Achilles tendon, feet, and lower legs. Improving strength may help the body tolerate those demands more effectively.
However, recurring shin splints are usually influenced by multiple factors, including:
Training volume
Running frequency
Recovery
Capacity
Progression strategies
A runner with very strong calves can still develop shin splints if workload increases too quickly.
Dr. Marler often focuses on building overall running capacity rather than searching for a single muscle that needs strengthening. The goal is helping the entire system tolerate running demands more effectively.
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There is no guaranteed way to prevent shin splints from returning, but several strategies may help reduce the likelihood of recurring symptoms.
These often include:
Gradually progressing running volume
Managing intensity appropriately
Allowing adequate recovery
Maintaining consistent activity levels
Building strength
Avoiding sudden workload spikes
Many recurring running injuries occur when people go from doing very little to doing a lot in a short period of time.
Dr. Marler often encourages runners to focus on capacity building rather than injury prevention alone. A body that is progressively exposed to appropriate workloads is often more resilient than one that experiences large swings in training demands.
The goal is to create a runner who can tolerate running demands confidently and consistently.