If you’ve ever tried to push through a run only to be stopped by a sharp, nagging pain along your shin, you know exactly how frustrating shin splints can be. Whether you’re training for your first 5K, clocking miles on the lakefront trail, or just getting back into fitness, this kind of pain can shut your progress down—fast.
At The Movement Guild in Chicago, we work with runners, athletes, and everyday movers dealing with this exact issue. The good news? The right shin splint exercises can not only relieve the pain, but prevent it from coming back.
In this post, we’ll break down what shin splints actually are, what causes them, how to treat them, and—most importantly—how to move smarter with effective, science-backed exercises.
What Are Shin Splints, Exactly?
Shin splints—also known as medial tibial stress syndrome (MTSS)—happen when there’s too much stress on the shinbone (tibia) and the connective tissues that attach muscles to it. The result? A deep, aching or burning pain along the inner part of your lower leg.
They’re common in runners, dancers, high-impact athletes, and anyone who’s suddenly increased their activity level. But here’s the thing: if ignored, shin splints can lead to stress fractures, chronic inflammation, or force you to stop training altogether.
Common Causes of Shin Splints
At The Movement Guild, we always say: pain is a symptom, not the problem. Here’s what’s often behind shin splints:
1. Overtraining or Sudden Activity Spikes
Going from 0 to 100 too fast—whether in running distance, intensity, or frequency—is one of the biggest triggers.
2. Poor Running Mechanics
If your stride, foot strike, or hip control is off, you’re asking your lower legs to absorb more shock than they can handle.
3. Footwear Issues
Worn-out shoes, lack of arch support, or the wrong type of shoe for your foot mechanics can all contribute.
4. Weak Hips, Glutes, and Core
Yup, weak glutes can lead to shin pain. Poor control at the hips shifts the load to your lower legs.
5. Flat Feet or High Arches
Foot structure can alter how impact forces are distributed up the leg.
6. Hard Surfaces
Training on concrete or overly firm ground increases repetitive stress on the shins.
How to Know If You Actually Have Shin Splints
Not all shin pain is a shin splint. And trust us—you don’t want to confuse it with something more serious.
Signs You’re Dealing with Shin Splints:
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Dull or aching pain along the inner edge of the shinbone
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Pain that worsens with activity and eases with rest
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Tenderness when touching the shin
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Mild swelling or inflammation
Red Flags That Require a Pro:
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Sharp, localized pain that worsens with pressure
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Pain that lingers even after rest
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You’ve recently ramped up training significantly
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You suspect a stress fracture (deep, pinpoint pain)
If you’re unsure, the safest move is to get a proper assessment. At The Movement Guild, we offer running evaluations and personalized movement screenings that identify the root cause—not just the symptoms.
The Best Shin Splint Exercises for Relief and Prevention
These exercises are clinically proven to support recovery and improve long-term performance. They address mobility, control, and the root dysfunction that leads to shin splints.
1. Toe Raises (Tibialis Anterior Strengthening)
Strengthens the front of the shin—the area most affected by shin splints.
How to do it:
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Stand with feet hip-width apart near a wall for balance.
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Lift your toes off the ground while keeping heels planted.
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Hold for 2–3 seconds and lower slowly.
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Repeat 15–20 reps.
2. Calf Raises
Builds calf strength and balances out lower leg loading.
How to do it:
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Stand on a step with your heels hanging off.
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Raise up onto your toes, pause, then slowly lower.
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Do 3 sets of 12–15 reps.
3. Ankle Inversions with Resistance Band
Targets the muscles that control foot movement and stability.
How to do it:
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Sit with a resistance band looped around your foot.
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Turn your foot inward against the band.
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Hold for 2 seconds, then return.
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Repeat 10–15 reps each side.
4. Foam Rolling the Calves and Shins
Improves tissue quality and reduces tightness.
How to do it:
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Roll slowly over the length of your calf or shin for 30–60 seconds.
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Focus on tender areas, but don’t overdo it.
5. Hip Stability Drills (Monster Walks, Side Steps)
Weak hips = poor foot control = shin stress.
How to do it:
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Use a resistance band around your thighs.
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Take slow, controlled side steps.
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Keep knees aligned over feet.
Prevention Tips: Move Smarter, Not Just Harder
Once you’re pain-free, it’s all about staying that way. Prevention is where most runners drop the ball—don’t make that mistake.
Ease Into Training
If you’re new to running or coming back from a break, follow the 10% rule—don’t increase mileage by more than 10% per week.
Replace Worn-Out Shoes
Every 300–500 miles or so, depending on your gait and the surface you run on.
Vary Your Surfaces
Switch between treadmill, track, trail, and pavement to give your shins a break.
Strengthen the Whole Chain
Focus on glutes, core, and foot muscles, not just the shins. A balanced body absorbs shock better.
Improve Your Running Mechanics
A running gait analysis at The Movement Guild can show you exactly where your form breaks down and how to fix it.
Still Dealing with Shin Pain? Don’t Guess—Get Help
Here’s the reality: most people wait way too long to address shin splints. They try foam rolling, stretching, maybe cut back on running—but the pain always creeps back.
At The Movement Guild in Chicago, we specialize in movement-driven therapy. That means we don’t just treat symptoms—we analyze how you move, train, run, and live, and build a customized plan around your body.
Whether you’re a competitive athlete, recreational runner, or weekend warrior, we help you recover and perform better—long-term.
Book Your Shin Splint Evaluation at The Movement Guild Today
Pain along your shin might seem like a small thing—until it sidelines your progress. If you’re tired of resting, icing, and guessing, it’s time for a smarter approach.
Book your shin splint evaluation at The Movement Guild in Chicago and get a treatment plan designed for how you move. Our team will help you run stronger, train smarter, and stay pain-free.