At the start of every year there are motivated runners, new gym members, and people determined to move more after setting New Year’s resolutions.
While increasing exercise is a fantastic goal, doing too much too soon is one of the most common causes of injury including shin pain, often referred to as “shin splints.”
If you’ve recently increased your running or training load, and are feeling pain along the front or inside of your lower leg, you’re not alone.
What Are Shin Splints?
“Shin splints” is a general term commonly used to describe pain along the shin bone (tibia). Medial tibial stress syndrome is the most common type of shin splints.
It typically presents as:
- Dull and aching pain along the inner shin
- Tenderness to touch
- Pain that worsens with running or impact activity
- Discomfort that may ease with rest but returns with activity
Why Do Shin Splints Happen?
The most common cause we see at this time of year is a sudden increase in load – doing too much too soon.
Load simply means the amount of stress placed on your body. This could be:
- Increasing running distance too quickly
- Adding speed or hill sessions
- Starting high-impact classes after being less active
- Exercising more frequently without adequate recovery
Your muscles, tendons and bones need time to adapt. When the amount of load/ training increases faster than your body can tolerate, the tissues along the shin become overloaded and irritated.
Other contributing factors can include:
- Inappropriate or worn-out footwear
- Running on hard surfaces
- Reduced ankle strength or calf tightness
- Flat or high arched feet
- Poor recovery habits
Why It’s So Common With New Year’s Resolutions
At the beginning of the year, motivation is high, and people tend to think “more is better.”
If you go from minimal activity in December to running 5km several times a week in January, your tissues may not have the conditioning required to tolerate that jump.
This is when we often see shin splints develop.
How Can You Prevent Shin Splints?
The key is gradual progression.
- Increase distance or intensity slowly (no more than 10% per week is a common guideline)
- Schedule rest days
- Include strength training for calves, ankles and hips
- Stretch and mobilise tight muscles before exercise, and to recover
- Wear appropriate, supportive footwear
If pain starts, don’t ignore it. Early management is much easier than treating a long-standing injury.
How Podiatry Can Help
At Galleria Podiatry in Perth, we assess more than just where it hurts. We look at:
- Your foot posture and biomechanics
- Running technique
- Footwear
- Training load
- Muscle strength and flexibility
Treatment may include:
- Load management advice
- Footwear recommendations
- Taping or strapping to reduce stress on the shin
- Strengthening and rehabilitation programs
- Orthotic therapy where appropriate
- Laser therapy
- Shockwave therapy
In more severe cases, imaging may be recommended to rule out a stress fracture.
The Take-Home Message
Starting the year strong is a great goal but make changes gradually and build fitness in a safe, sustainable way.
If you’re experiencing shin pain, don’t push through it. Addressing the issue early can prevent it from progressing into something more serious.
If shin splints are slowing you down, we’re here to help assess, treat and guide you safely back to exercise.
Book an appointment with our team and let’s keep your New Year’s goals on track!
📞 Call us on (08) 9275 9006 or
🔗 Book online here.
Book an appointment with one of our podiatrists in Perth.
