Shin Splints: Dealing with Medial Tibial Stress Syndrome

I started running about a month ago. Since day one, my knees and shins have been aching after workouts. I only run about three kilometers at a pretty low intensity because my fitness level is nonexistent and I’m trying to avoid immediate injury. The knee pain eventually subsided—likely just my body adjusting to sudden activity after years of being sedentary—but my shins are still killing me. I thought they would settle down like my knees did, but it's actually getting worse. After some digging online, I've concluded it's shin splints.
So, does anyone else deal with this? How do you manage? I've tried everything I could find: orthotics for my flat feet, stretching more before and after runs, buying new Nike shoes, and icing the area. Nothing works. It hurts during the run, immediately after, and lingers for a few days. If anyone has advice, please share. I really want to keep running, but it's hard to justify running one day only to spend five days recovering.

Paul Hernandez8 said:So, I started running about a month ago, and right out of the gate, my knees and shins were absolutely screaming at me after every session. I’m only doing like three miles at a pretty chill pace because, let’s be real, my cardio is non-existent and I really don't want to snap something on day one. Now, the knee pain actually cleared up—probably just because I spent years sitting on my couch being a total couch potato and my body needed time to remember how to move—but my shins? They are still killing me every single time I go out. I figured it would pass just like the knee stuff did, but it’s actually getting worse. After falling down a bit of an internet rabbit hole, I think I’ve officially diagnosed myself with shin splints.
Anyway, I’m wondering if anyone else here deals with this crap and how you actually handle it? I’ve read every tip under the sun, but nothing seems to stick. I went out and bought orthopedic inserts since I have flat feet, I’ve been doing all these dynamic stretches before and after runs, I even dropped some cash on a fresh pair of Nikes, and I’m icing the hell out of it, but honestly? It feels like I'm just spinning my wheels. It hurts while I'm running, it hurts immediately after, and I can still feel that dull ache two or three days later. If anyone has any real-world advice, please hit me up, because I genuinely love running, but there's zero point in hitting the pavement for one day if I have to spend the next five days recovering from the agony.

If we're talking about that pain on the inner side of the shin bone, along most of the length, then yeah, that sounds exactly like what I dealt with.
It hit me right at the start of my running journey—back when I hadn't done anything active in my life—and it dragged on for about five months. I tried everything: stretching, ice, taking breaks, dialing back the intensity, switching up the surface I run on... nothing worked. I even took a full month off, but as soon as I tried to get back into it, the pain came roaring back. I was barely training, yet it wouldn't budge. Weirdly enough, the pain finally started backing off after one long run on a paved path; I noticed that because of the specific surface and the distance, the pain was surprisingly manageable, and a week later, it was totally gone and hasn't come back since.
Then, naturally, I got overconfident, jacked up my mileage too fast, and ended up wrecking my knee instead. I had to take another break, and this time I didn't push through even a tiny bit of discomfort, because let's face it, messing around with your knee joints is a recipe for disaster.

@Paul Hernandez8/">@@Paul Hernandez8
Maybe you should just go out and ride a bike for a while until those calf muscles actually get some decent strength behind them...

I’m planning on taking a break until I’ve fully recovered. Once that's done, I'll try running at the lowest possible intensity and just see what happens. If the pain returns, it’ll likely be the end of my running days. It's a shame; I actually enjoy it.
What’s most frustrating is how easy it used to be when I was younger. I could run all day without a single ache, even though I had flat feet back then—probably flatter than they are now. Maybe the issue is that I’m pushing nearly 210 lbs now after years of being inactive. 🤷Regardless, it’s incredibly annoying that I can't go for a decent run and work up a sweat without feeling like I'm dying from pain the next day. 😠

Kevin Garcia12 said:@Paul Hernandez8/">@@Paul Hernandez8
Maybe try cycling until your calf muscles actually develop some strength...

But that sounds incredibly tedious. Not to mention having to drop $300 or $400 on a bike first.

It’s like I wrote it myself. I’ve been running for about 6 or 7 months now—mostly on a local high school track—and my shins always hurt. I run every 2 or 3 days at a steady, easy pace, around a 9:40 mile or so 3.7 miles most of the time.
I’ve done my homework on this, even went to get custom orthotics made, but nothing actually helped. Recently, I tried hitting the pavement for a few runs, and the pain in my shins was way worse.
I’ve taken a break for about 20 days, and once I get back into it, I’m going to try running on grass at a local park to see if that's easier on my legs than the track was.
Cycling isn't really an option for me—too boring—and honestly, nothing beats the feeling of a good run.
If I wanted to avoid the pain entirely, I guess I’d just have to run every single day.

Christian Davis79 said:It’s almost as if I wrote this myself. I've been running for about 6 or 7 months now, mostly on a track, and the pain is constant. I run every 2 or 3 days at a steady pace—around a 10-minute mile, 3.7 miles more or less.
I've done my research and even went to get custom orthotics made, but they didn't help at all. Recently, I tried running on asphalt a few times and the shin splints were significantly worse.
I've taken a break for about 20 days, and now I'm planning to try running on some grass fields to see if it's easier on my legs than the track was.
Cycling doesn't appeal to me; it's boring, and nothing beats the feeling after a good run.
If it didn't hurt, I suppose I would just run every single day.

Honestly, it's incredibly frustrating. I run along a trail embankment, so the surface isn't hard, and despite using inserts and brand new Nike shoes, these shin splints won't go away. A little ice helps, but usually, I have to sit out for 4 or 5 days just to let the inflammation settle before I can head out again.
The worst part is how good I feel after a run; I want to be out there more often. These forced breaks are infuriating. Just when I finally build up some stamina and feel ready to pick up the pace, the shin splints strike, forcing me to rest, losing my momentum, and leaving me right back at square one.

Three words for you:

magnesium, magnesium, and more magnesium.

dustymarlin10 said:Three words:

magnesium, magnesium, and more magnesium.

You really think my shins aching in the exact same spot all the time is just a magnesium deficiency?
No other muscle hurts—never had a cramp or anything in my life.

I guess I can try it. Might help, might not.
Got any specific brands or tablets you'd recommend?

For non-emergency medical transport http://ambulance-puci.com/ 🙂

Magnesium? Interesting...

Did you deal with similar issues and find it actually worked for you?

If you’re dealing with flat feet, there’s a pretty good chance you're also looking at some serious misalignment in your leg axis. Basically, the shin bone ends up sitting in a weird angle relative to the rest of the leg, which puts massive, unnecessary stress on your lateral meniscus and the surrounding bone structure. On top of that, you've got the medial ligament connections between the femur and the tibia taking a beating they weren't designed for... and honestly, if that's what you're dealing with, you could chug magnesium supplements until you turn into a chrome rim for all the good it'll do you...

- Magnesium is generally beneficial for the body—of course—but I don't think it’s going to be the magic bullet for this specific issue.
- To be safe, you should really consult a professional orthopedist. Not because some private clinic is going to try to upsell you on overpriced insoles—though, heaven knows, they might—but simply so you can get a clear, objective view of what is actually happening with your gait.
- It sounds to me like you likely need footwear that offers more structural support—perhaps something with better arch support or a stability wedge? You might even want to look specifically into the "motion control" category. (If you're looking for specific models, Google is your friend, or you could check out those specialized running forums where people discuss this constantly). Furthermore, you probably need improved cushioning—something responsive with a good amount of shock absorption—along with a softer base. However, one must be careful! If the shoe is too flimsy, you might find yourself saying goodbye to any meaningful support altogether. There are various athletic insoles out there—for instance, things like Superfeet Synergizer and similar brands—but I can't say for certain which ones truly perform. Do pay attention to the "forefoot cushioning" as well, rather than just focusing on the heel.
- Please, do be careful not to throw too much money away on insoles. And if you do decide to go the professional route, don't just wander into any random shop; not everyone knows how to do this properly. Often, they use materials that are far too rigid—which makes them incredibly uncomfortable to wear—or they make the positioning of the insole nearly impossible. (At least, that was my experience; I have a pair sitting in my drawer right now that I'd love to bite out of pure frustration, but they are simply too hard, and since I consider myself something of a gourmet, I just can't bring myself to do it...). If you do seek help, I would suggest finding a place that utilizes computer analysis rather than just taking a simple physical mold of your foot. On the various fitness boards, people mention a specific shop in Oregon that offers this service for free when you purchase shoes. Honestly, I have no idea what the standard is in our local American shops, nor how expert the staff might be. As for private orthopedists who perform these analyses, I've only ever heard of Kinematics, but I don't know their reputation or their pricing. Truthfully, I should probably have some custom made myself, but I'm hesitating because I have no idea where to go or how much they'll fleece me for, and whether I'll actually be satisfied with the result... I'd much rather solve this by just finding the perfect pair of running shoes.
- Stretching, stretching, and more stretching.
- For some relief, you could try massaging the area—maybe some rosemary essential oil or something similar—but let's be realistic: it won't solve the underlying problem.
- Whatever you do, do not push through the pain while running. I know how frustrating that is—believe me, I do—but if you absolutely must get outdoors, why not try brisk walking instead? And, as I mentioned before, focus on strengthening your calf muscles. And stretching. Stretching. More stretching. And rest. 😁

By the way, it would be quite helpful if you could tell me exactly what kind of shoes you are currently running in?
And regarding those athletic insoles—what kind were they exactly, and where did you have them made? (Feel free to send me a private message if that's easier.)

I’m leaning toward magnesium deficiency being the real culprit here.
Since it’s my calf muscles acting up rather than the actual bone—if it were bone pain, it wouldn't just vanish in a couple of days—it's clearly not stress syndrome, which drags on for months and takes forever to heal.
When you're low on magnesium, it doesn't have to be every single muscle that flares up; the chain always breaks at its weakest link, so the most vulnerable muscle is usually the first one to scream.
Obviously, it's probably not just one thing, and there's definitely some truth to what coppergardener is saying about the importance of solid stretching before and after a run.
Plus, you really need to scale up your pace gradually as your body warms up. I see this all the time with weekend warriors who sprint out of the gate only to burn out almost immediately... does anyone else deal with that?
As for getting foot scans, unfortunately, you can't find those kinds of services at your local Dick's Sporting Goods.
Your best bet is hitting up an orthopedic specialist shop where they can make custom inserts tailored specifically to your feet. But, of course, you should probably see an orthopedist first to figure out if you actually need inserts or if something else is going on.
Honestly, from my own experience, most orthopedists don't know the first thing about sports injuries, let alone find someone specializing in podiatry... and since everything starts and ends with your feet, that's a pretty big gap.

coppergardener said:.....
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By the way, it would be helpful if you mentioned what exactly you run in.
Also, regarding those sports insoles, what kind are they and where did you get them made? (DM is fine.)

Thanks for such an exhaustive response.

I had the insoles made in San Francisco. They aren't bad—fairly comfortable—made from some sort of foam, but I feel they lacked enough support. I asked for athletic ones, but it seems I just ended up with basic ones.

As for shoes, I recently picked up some Nike. Nothing special or pricey, just a standard running model, I suppose.

Here is the last thing I noticed helps when I use ice massage right after a run.

dustymarlin10 said:Basically, it's not the bone hurting, it's the calf muscles.

You're right about that; I checked. I initially thought it was bone pain—it certainly feels that way—but it isn't. It's muscle. To be more specific, it's the muscle right along the shin (where it attaches to the bone) on the inner side, about 4 inches above the ankle. It's happening in both legs, though the right one is significantly worse.

Here is a link describing my exact situation:
http://www.mayoclinic.org/physical-therapy/...asp?IDText=22

dustymarlin10 said:Also, running should be gradual; increase the pace as the body warms up. I notice with casual weekend warriors that they sprint at the start and then can't go anymore... Is it the same for you?

Not really. I run at a moderate pace. When I feel I've reached my limit, I just stop and walk.

Paul Hernandez8 said:Yeah, you hit the nail on the head there, I actually went and double-checked that myself. Honestly, my first thought was that it was bone pain—because, let’s be real, that’s exactly how it feels—but nope, it’s definitely muscle. To be more specific, it’s that muscle running right along the shin (you know, the one that attaches near the bone) on the inner side, maybe about four inches above the ankle. It’s happening in both legs, though the right one is definitely giving me way more grief.

Here’s a link from a physical therapy site that describes my situation perfectly:
http://www.mayoclinic.org/physical-therapy/...asp?IDText=22

Not really, though; I’m pretty moderate with my running. Once I feel like I’ve hit a wall, I just stop and go for a slow walk.

Man, I had the exact same thing happen, and yeah, the pain was way worse on the right side. On my left, it didn't even show up until later, which honestly was a relief because at least then my leg wasn't acting weird anymore.
The pain was right where the muscle meets the bone, so it was a total guessing game trying to figure out if it was the actual bone or just the muscle acting up.
But dustymarlin10 makes a good point—if it were a stress fracture, you wouldn't be seeing such a quick recovery. Plus, if you can still hop around on one foot about ten times without feeling like you're dying, it's probably not a stress fracture; besides, the odds of getting a stress fracture in both legs at once are slim to none.

New Nikes, better surfaces, taking a break until the pain totally vanished... nothing worked. Even after I took a full break until the pain stopped, plus added another two weeks just to be safe, switched to running on grass, and dialed back the intensity, nothing helped—not even stretching.
The pain hung around for about five months, and then suddenly started fading away despite me still running, eventually disappearing completely within a month.
In my opinion, it’s just not smart to push through the pain while running; just take it easy and run less frequently while the aches are minor. I wasn't overdoing it either.

Oh, I should probably mention too that my feet aren't even flat at all. It’s just weird because I’ve got this buddy of mine—guy's got much flatter arches than I do—and he’s never dealt with any of this nonsense, despite training like a beast and crushing marathons in under 2:40.

It’s not really about having flat feet, it’s more about increased overpronation—that's the real culprit behind those runner's shin splints. Honestly, just Google "shin splints, overpronation" to see what I mean. I'm a bit skeptical that magnesium is going to do much, though it certainly won't hurt... Ice definitely helps, but you really ought to take a break until things settle down before easing back into it, and make sure you're wearing the right shoes when you do

Here's a good link to get you started: http://shin-splints.co.uk/shinbiomechanics.htm

Thanks for the link.

I’m going to try strengthening my lower legs with some weights while keeping up the light jogging, hoping the muscle strength eventually outpaces the pain. I went for a run yesterday and it was easily the worst it's been yet. Usually, the ache shows up after the run, but this time I couldn't even finish my usual route because the pain was too intense. I iced my shins as soon as I got home, which helped momentarily, but it's clearly a temporary fix. Today they feel incredibly tight; I doubt I could manage even 500 meters right now.