Shin splints are one of the most common and frustrating injuries runners face. But not all shin pain is created equal. What starts as mild shin pain could actually be the early signs of a tibial stress fracture that needs immediate care.
At North West Physiotherapy, we regularly see Brisbane runners who wish they’d spotted the difference sooner.
In this guide, we’ll unpack everything you need to know about shin splints versus stress fractures, from symptoms and causes to prevention and recovery, so you can keep running strong and pain-free.
Ready to get back on track? Our running injury specialists can pinpoint the cause of your shin pain and build a tailored recovery plan to help you return to form safely. Book your comprehensive assessment today.
What are shin splints?
Shin splints, medically known as Medial Tibial Stress Syndrome (MTSS), is the inflammation and irritation of the muscles, tendons, and bone tissue around your shinbone (tibia).
Symptoms of shin splints:
- Dull, aching pain along the inner edge of your shinbone
- Pain that typically eases during warm-up but returns after exercise
- Tenderness when you press along the shin (usually covering more than 5cm)
- Pain that’s usually manageable during daily activities
- Diffuse pain that covers a broader area of the shin
The good news? Shin splints respond well to proper treatment and rarely require extended time off running when caught early. Most runners can return to their training within 2-6 weeks with the right approach.H2: What is a tibia stress fracture
A tibia stress fracture is a small crack in your shinbone caused by repetitive stress and overuse. Unlike shin splints, this is a structural injury to the bone itself, and therefore more serious.
Warning signs of a MTSS:
- Sharp, localised pain that you can pinpoint with one finger
- Pain that doesn’t “warm up” or disappear mid-run
- Persistent aching even during rest
- Pain that worsens with impact activities
- Potential swelling around the painful area
- Night pain that disrupts sleep
- While shin splints might allow you to continue running with modifications, a tibia stress fracture requires immediate rest. Ignoring it can lead to a complete fracture requiring surgery and months of recovery.
How do I know if it’s shin splints or a tibia stress fracture?
The key difference lies in the pain pattern and location. Shin splints typically cause diffuse, aching pain along the inner edge of your shinbone (covering more than 5cm) that often eases during warm-up.
A tibia stress fracture presents as sharp, localised pain you can pinpoint with one finger (less than 5cm area) that doesn’t improve with activity and may worsen during rest. If you’re experiencing persistent, localised pain that doesn’t “warm up,” it’s crucial to seek professional assessment immediately to prevent further complications.
Don’t wait for uncertainty to derail your running goals. Our experienced physiotherapists can differentiate between these conditions through clinical assessment. Book your assessment today.
What causes shin injuries and pain?
Both conditions share similar risk factors, which is why prevention strategies overlap:
Training factors
- Running exclusively on hard surfaces like concrete or sudden surface changes (road to trail, flat to hilly)
- Sudden increases in mileage, intensity, or hill running
- Inadequate recovery between training sessions
- Poor running technique, particularly heel striking and overstriding
- Worn-out or inappropriate running shoes
- Ignoring early warning signs of pain
Physical factors
- Muscle imbalances
- Weak calf muscles, glutes, and core stability
- Excessive foot pronation or supination
- Previous injury history
- Bone density issues
- Hormonal factors affecting bone health
Lifestyle factors
- Inadequate nutrition, especially calcium and vitamin D
Did you know? Weak calf muscles are one of the most common contributors to shin injuries and pain, and one of the easiest things to fix with guided rehabilitation. Together, we can identify and address these underlying factors to prevent future running injuries.
When to see a physiotherapist for shin pain
Even minor shin pain can become a major problem that derails your running goals. If your shin pain hasn’t improved within 7-10 days of rest and basic self-care or your suspect a fracture, book an assessment. Early intervention can prevent simple shin splints from progressing to a MTSS.
Remember, the most successful runners aren’t those who push through every ache and pain, they’re the ones who listen to their bodies and seek help when needed.
Physiotherapy for shin splints, tibia stress fractures, and other common running injuries
Our experienced physiotherapists can differentiate between shin splints and tibia stress fractures through clinical assessment, potentially saving you weeks of inappropriate treatment. Advanced imaging techniques, including MRI when necessary, can distinguish between these conditions before X-rays show detectable changes. We also use advanced diagnostic techniques including VALD technology to provide precise, objective measurements of your condition.
Individualised treatment plans:
- Manual therapy to address muscle tension and joint restrictions
- Progressive loading programs tailored to your specific condition and running goals
- Biomechanical assessment and correction using video gait analysis
- Sport-specific rehabilitation exercises designed for Brisbane runners
Evidence-based prevention strategies:
- Comprehensive gait analysis to identify problematic movement patterns
- Personalised strength and conditioning programs
- Load management education specific to your training goals
- Structured return-to-running protocols that celebrate each milestone
Structured Return-to-Run Programs:
At North West Physio, we guide you through evidence-based return-to-running protocols that gradually reintroduce impact while monitoring your response. Our systematic approach includes:
- Progressive loading schedules tailored to your injury type
- Regular reassessment to ensure safe progression
- Biomechanical corrections to prevent re-injury
- Celebration of each milestone achieved, no matter how big or small
This comprehensive method significantly reduces re-injury risk and builds confidence in your return to the activities you love, whether that’s training for the Brisbane Marathon Festival or enjoying your local running group.
How to prevent shin splints and stress fractures
Prevention is better than cure when it comes to these running injuries. Here’s your comprehensive prevention toolkit:
Smart training progression:
The 10% rule in practice:
- Week 1: Run 20km total
- Week 2: Increase to 22km (10% increase)
- Week 3: Increase to 24km
- Week 4: Maintain 24km (recovery week)
Include rest days in your training schedule and vary your training intensity throughout the week. Build base fitness gradually before adding speed work or hill training. If you’re preparing for the Brisbane Marathon Festival or your local parkrun, allow adequate time for progressive training.
Surface and footwear management:
- Replace running shoes every 500-800 kilometres
- Consider gait analysis to ensure proper shoe selection
- Track your shoe mileage using apps or a simple logbook
- Invest in quality, sport-specific footwear suited to Brisbane’s climate
Incorporate strength and mobility work:
Strengthen and stretch your calves, glutes, and ankles three to four times per week to help prevent shin splints and improve overall running performance. Our physiotherapists can design a tailored exercise program to target your specific needs and keep you training safely.
Book a comprehensive assessment with our running physio specialists at North West Physio today
We’ll provide you with a clear diagnosis, personalised treatment plan, and the expert guidance you need to get back to doing what you love, safely and stronger than before.
Ready to get moving again? Our running injury specialists will identify the cause of your shin pain and create a personalised recovery plan to get you back to peak performance. Book your comprehensive assessment today.
Shin splint FAQs
Can I continue running with shin splints?
While mild shin splints may allow modified training, it’s essential to address the underlying cause rather than simply pushing through the pain. If your shin pain worsens during or after running, stop immediately and focus on recovery.
At Northside Wellness Physiotherapy, we can help you develop a safe training modification plan that maintains your fitness whilst allowing proper healing. Remember, taking a few days off now can prevent weeks of forced rest later and ensure you don’t progress to a tibia stress fracture.
How long does recovery from shin splints and MTSS typically take?
Recovery timelines vary significantly between individuals and conditions. Shin splints generally resolve within 2-6 weeks with proper management, whilst tibia stress fractures require 6-12+ weeks of careful rehabilitation.
The key to successful recovery is early intervention and following a structured return-to-running program. Our team will guide you through evidence-based protocols that optimise your recovery time whilst reducing re-injury risk, celebrating each milestone along the way.
