Shin pain
every time you run?
Shin splints are pain along the inner edge of the shin bone, usually after an increase in running or jumping. They are common, very treatable, and a clear sign that your legs need more time and strength to keep up with your training.
Benson Amihere, MScPT, CSCS · Milton, Ontario
Common signs
The basics
Shin splints, medically known as medial tibial stress syndrome, are irritation of the bone and surrounding tissue along the inside of the shin. They usually show up when running or jumping volume goes up faster than the bone and calf muscles can adapt, such as a new training block, a return after time off or the start of a sport season.
Shin splints sit on a spectrum with bone stress injuries, which is why it is worth getting them assessed early. Caught early, they usually settle with smart changes to training and a strength program. Ignored, they can turn into a stress fracture that takes much longer to heal.
Our approach
First we rule out a bone stress injury and look at what changed in your training. Then we adjust your load so the shin can recover while you stay as active as possible, and build the strength to handle more.
Step 1
Review your training, surfaces, footwear and history to understand why your shins are overloaded.
Step 2
Reduce or change running and jumping so the bone can recover, using cross training to keep your fitness.
Step 3
Progressive calf, soleus and foot strengthening so the muscles absorb more of the load.
Step 4
Simple changes, like a slightly higher cadence, that can reduce the load on your shins.
Step 5
A walk run progression that builds your running back up without flaring symptoms.
Step 6
A plan for future training blocks so your volume builds at a pace your legs can handle.
Timeline
Most shin splints improve with a few weeks of the right changes. How long it takes depends on how long you have had symptoms and how quickly you need to get back.
2 to 4 weeks
Symptoms settle with load changes and strength work.
4 to 8 weeks
Gradual walk run progression back to regular training.
8+ weeks
Persistent pain or a stress reaction needs a longer, carefully staged return.
Why Ben Performance
Shin splints are a training load problem as much as an injury. Having a physiotherapist who also writes training programs means your rehab plan and your running plan are the same plan.
Not in Milton?
Get your shin pain assessed online and follow a return to running plan with video check ins.
Questions
Sometimes, at a lower volume and on softer surfaces, as long as the pain stays mild and settles by the next day. If the pain is sharp, in one spot or there at rest, stop and get assessed.
No, but they are related. Shin splints cause pain along a long section of the shin. A stress fracture usually causes sharp pain in one spot, often at rest or when hopping, and needs a different plan.
Footwear can play a role, especially if your shoes are worn out or you changed models suddenly. But shoes alone rarely fix it. Load management and strength work are what make the lasting difference.
No. You can book directly with a physiotherapist in Ontario. Some extended health plans ask for a doctor's note before they reimburse, so check your plan if you are claiming.
Most extended health benefit plans cover physiotherapy with a registered physiotherapist, and we direct bill major Canadian insurance providers, so in most cases you do not have to submit claims yourself.
Other sports injuries we treat in Milton
This page is general information and is not a substitute for an individual assessment. Timelines vary from person to person. If your symptoms are severe or getting worse, see a healthcare provider.
