How a Physio in Sydney can help Shin Splints

Running is one of the most popular ways to stay active in Sydney, and with longer days and warmer weather many of us feel inspired to head outdoors. If you are ramping up your kilometres, booking time with a physio in sydney early can help you stay injury free. Whether you are training for a race, jogging the coastline, or simply enjoying the sunshine, the urge to move is growing.

However, running also comes with its challenges. Shin splints, also known as medial tibial stress syndrome (MTSS), are one of the most common overuse injuries in runners. They can be frustrating, painful, and if left unaddressed, may stop you running altogether. Here is what is happening, what puts you at risk, and how a physiotherapist in Sydney can prevent and treat them.

What’s happening when you have shin splints? ¹

When you experience shin splints, your body is reacting to repetitive stress on the tibia (the shin bone) and the surrounding tissues. With every stride, the tibia absorbs load, and over time, this repeated impact can create microtrauma in the bone and surrounding connective tissue.

This often leads to irritation of the periosteum (the thin tissue covering your bone), which becomes inflamed and painful. If the overload continues without proper recovery, shin splints can progress along the spectrum of bone stress injuries, potentially leading to stress fractures.

Risk factors for shin splints

Not every runner gets shin splints, but several factors can increase the likelihood:

• Training errors – Rapid increases in mileage or intensity, especially without giving your body time to adapt.

• Surface type – Running frequently on hard or uneven surfaces puts more stress through the tibia.

• Foot mechanics – Flat feet, overpronation, or poor load distribution can increase strain on the lower leg.

• Footwear – Worn-out or inappropriate shoes that don’t support your running style.

• Muscle imbalances and tightness – Limited flexibility or weakness in the calf and hip muscles can alter your biomechanics, placing extra stress on the shin.

Prevention strategies

The good news is that shin splints are often preventable, especially with reliable injury rehabilitation methods. Here are key strategies:

1. Gradual progression 🏃‍♀️📈 – Build up training volume and intensity slowly to allow your bones and muscles to adapt.

2. Surface variation 🌱🏞️ – Mix up your training terrain; softer surfaces like grass or trails reduce impact on the shins.

3. Strength and mobility 🦵💪🧘‍♂️ – Target calf, foot/ankle muscles, hip, and core strength while maintaining flexibility in the lower leg.

4. Footwear check 👟✅ – Make sure your shoes are in good condition and appropriate for your foot type and running style.

5. Listen to your body 🔊🛑 – Early signs of shin discomfort should not be ignored; adjust your training before it becomes a bigger problem.

What to do if you’re experiencing pain 🩹¹

If shin splints have already kicked in, don’t worry—you can recover and get back to running with the right approach:

• Rest (temporarily) – Take a break from running and swap it with low-impact cardio like swimming, cycling 🚴, or the elliptical.

• Ice – Apply ice packs for 15–20 minutes a few times per day (always with a cloth between the ice and your skin ❄️).

• Compression – A gentle elastic bandage can help reduce swelling and give support.

• Mobility & stretching – Loosen up your calf and lower leg muscles to relieve tension on the shin (time to bring out the roller again! 🌀)

• Supportive shoes 👟 – Make sure your everyday and running shoes have good cushioning.

• Medication – If needed, over-the-counter anti-inflammatories (like ibuprofen or naproxen) can ease pain and swelling.

• Return to running (gradually) – Only restart once you’ve been pain-free for at least two weeks. Begin with lower intensity, shorter sessions, and build up slowly. If the pain comes back, ease off and give your shins time to settle before trying again.

Treatment at Physio K

If you’re already experiencing shin splints, the priority is reducing load while addressing the root causes. At Physio K, our holistic approach may include:

• Advise about activity modification to reduce pain while keeping you active.

• Manual therapy and soft tissue release to decrease tension in the muscles attaching around the tibia.

• Dry needling to relieve tightness and promote recovery.

• Individualised exercise program to improve strength, biomechanics, and running technique.

With the right management, most runners can recover from shin splints and safely return to their training better then before.

✅ At Physio K, our goal is to provide the best physio in Sydney, keeping you running strong and pain-free. If shin pain is holding you back, book an appointment with our team so we can help you recover and get back to doing what you love.

1. Bhusari N, Deshmukh M. Shin Splint: A Review. Cureus. 2023 Jan 18;15(1):e33905. doi: 10.7759/cureus.33905. PMID: 36819450; PMCID: PMC9937638.