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All common injuries
Lower leg
Shin splints

Pain along the inner edge of your shinbone, often when you increase mileage or intensity too fast.

How to avoid

  • ·Increase weekly mileage by no more than 10% per week
  • ·Run on softer surfaces when possible — avoid only concrete
  • ·Replace worn shoes (every 300–500 miles)
  • ·Strengthen calves and hips with heel raises and glute bridges

How to fix / recover

  • ·Rest or cross-train (bike, swim) for 1–2 weeks
  • ·Ice shins 15–20 min after activity
  • ·Gentle calf stretches and foam rolling
  • ·Return with walk-run intervals before full running

When to see a specialist

  • ·Pain lasts more than 2–3 weeks despite rest and icing
  • ·Pain is on one specific spot (not a diffuse strip) — could signal a stress fracture
  • ·Swelling, redness, or warmth along the shin
  • ·You can't walk without limping

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