Shin splints: returning to sport step by step

Why it happens

Too fast an increase in volume or intensity, hard surfaces, worn shoes, return after a break.

Coming back in four stages

1. 1

   Brisk walking for 20 to 30 minutes, every other day, until it is pain-free.

2. 2

   Alternating walking and very slow running: 1 minute of running, 2 of walking, 15 to 20 minutes in total, on flat ground.

3. 3

   Lengthen the running periods (3 to 5 minutes), keeping a rest day between two outings.

4. 4

   Continuous running for 20 to 30 minutes at an easy pace, then increase only one criterion at a time (duration, speed or slope).

Move on to the next stage after 2 sessions in a row with discomfort of 2 out of 10 or less and no pain the next day. Each stage usually lasts 1 to 2 weeks, depending on your healthcare professional’s advice. For shin splints, press along the shin the next morning: if the tender area spreads or becomes one precise spot, stay at this stage and talk to your doctor.

Movements to postpone

• sauts from stage 4

Strengthening exercises

• Toe raises

  from stage 1 of the plan

  Back to a wall, heels a few centimetres from it, lift your toes then lower slowly.

  To start: 3 sets of 15, slowly, once a day.

  Variations, mistakes and progression

  Easier

  Seated, lift the toes of both feet.

  Harder

  One foot at a time, or a band pulling forward over the top of the foot.

  Common mistakes

  • Pushing the hips back to help.
  • Letting the foot drop.

  Moving on

  When 3 × 20 causes no discomfort along the shin.

• Heel raises

  from stage 1 of the plan

  Standing, rise on both feet and lower slowly over 3 seconds. Keep the knee straight, then bent to work the other part of the calf.

  To start: 3 sets of 12, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Seated on a chair, a light weight on your knees.

  Harder

  Heels over the edge of a step, to go lower.

  Common mistakes

  • Bouncing at the bottom instead of controlling the way down.
  • Rising higher on one side than the other.

  Moving on

  When 3 × 15 is easy with no discomfort the next day: move on to single-leg raises.

• Single-leg balance

  from stage 2 of the plan

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• Chair squat

  from stage 2 of the plan

  Sit down onto a chair then stand up slowly, range limited to what is pain-free, knees in line with the feet.

  To start: 3 sets of 10, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Higher chair, hands on your thighs to help.

  Harder

  Lower chair, without touching the seat, then holding a weight against your chest.

  Common mistakes

  • Knees caving in.
  • Dropping onto the chair.

  Moving on

  When 3 × 12 is easy on a low chair, with no discomfort the next day.

• Low step-up

  from stage 3 of the plan

  Step up onto a 10 to 20 cm step with the affected leg, come down slowly, pelvis steady.

  To start: 3 sets of 10 per leg, slow on the way down, every other day.

  Variations, mistakes and progression

  Easier

  10 cm step, one hand on the rail.

  Harder

  Higher step (20 to 30 cm), then with weights in your hands.

  Common mistakes

  • Pushing off with the leg on the floor.
  • Knee drifting inwards.

  Moving on

  When 3 × 12 on a 20 cm step is clean and causes no discomfort the next day.

• Single-leg heel raises

  from stage 3 of the plan

  Same movement on one foot, lowering over 3 seconds, a light hand on a wall if needed. Add a loaded backpack very gradually.

  To start: 3 sets of 8 to 10 per leg, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Rise on both feet and lower on one.

  Harder

  On a step with the heel over the edge, then with a loaded backpack.

  Common mistakes

  • Leaning too much on the wall.
  • Bending the knee to cheat on height.

  Moving on

  When you can do 20 to 25 raises in a row on the injured leg, roughly as many as on the other.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Rehab’s advice

Favour flat, soft surfaces, and keep a rest day between two running outings. Another low-impact sport can complement, if your healthcare professional agrees.

What the Rehab plan does for this injury

The plan starts at 35% of your previous training volume and builds up to 85%, with a consolidation week every three weeks. If your discomfort reaches 5 out of 10, it stops and refers you to your doctor or physiotherapist.

In which sport?

• RunningAlternate walking and running on flat ground and keep a rest day between outings.
• TriathlonResume cycling and swimming first, then running with walk–run intervals.