Shin Splints – Causes, Symptoms & How to Prevent Them

October 21 2025 , by Brandon Eenink , 2 min reading time

If you’ve ever felt a sharp pain in your shins during or after a run, you’re not alone.

Shin splints (medial tibial stress syndrome) are one of the most common injuries among runners, cyclists, and anyone increasing their training intensity too quickly.

But what exactly are shin splints and how can you stop them before they stop you?

What Are Shin Splints?

Shin splints happen when your tibial muscles and connective tissues become inflamed from repetitive stress.

The pain usually appears on the inner side of your lower leg that tender, aching feeling that worsens the more you move.

They’re most common in:

Runners who increase mileage or intensity too fast

Cyclists who ride with poor leg alignment or muscle imbalance

Hikers and gym-goers doing repetitive leg movements

Common Causes of Shin Splints

Overtraining — Too much, too soon.

Your muscles and bones need time to adapt to higher loads.

Hard surfaces — Running on concrete increases impact on your legs.

Poor footwear — Old or unsupportive shoes fail to absorb shock.

Muscle imbalance — Weak calves or tight Achilles tendons increase stress on the shins.

Improper running technique — Overstriding or landing too hard on your heels.

How to Recognize the Symptoms

Dull ache or sharp pain in the front of your lower legs

Tenderness or mild swelling along the shin bone

Pain that starts during exercise and eases with rest

A feeling of tightness or stiffness in the lower legs

Ignoring these signs can make things worse shin splints can progress to stress fractures if untreated.

How to Prevent Shin Splints

Warm up properly

Start each run or workout with dynamic stretching and calf activation.

Increase gradually

Don’t raise your training load by more than 10% per week.

Run on softer surfaces

Grass, track, or treadmill is easier on your legs than pavement.

Choose supportive footwear

Replace worn-out shoes every 500–700 km.

Support your muscles with compression

This is where the real magic happens 👇

The Power of Compression

Compression gear helps stabilize your calves, reduce vibration, and boost blood circulation key factors in preventing shin splints.

By improving oxygen delivery and reducing muscle fatigue, you recover faster and stay injury-free longer.

That’s why more and more athletes are switching to

Actvizy™ Compression Calf Sleeves engineered to protect your legs, enhance endurance, and keep you moving pain-free.

Train smarter. Recover faster. Stay strong with

Actvizy™