If you’ve ever felt that sharp, nagging pain along your shins after a ruck or run, you’re not alone. Shin splints—officially called medial tibial stress syndrome—are practically a rite of passage for folks pushing their limits, especially when you’re new or ramping up mileage or weight too fast.
But here’s the good news: yes, you can train your way out of shin splints—with the right approach. And, spoiler alert, that approach is not forcing it. I’ve dealt with them myself, and after talking with physical therapists, experimenting with training tweaks, and learning the hard way, I can tell you it’s not just about “resting” your way out either. It’s about smart training.
What Causes Shin Splints in the First Place?
First, it is helpful to know why you get shin splints. Shin splints happen when the muscles and connective tissue around your tibia (that big shinbone) get overworked. Usually, it’s from:
- Increasing distance or weight too quickly
- Rucking or running on hard surfaces
- Worn-out shoes or poor arch support
- Tight calves and weak anterior tibialis (the muscle right next to your shin)
Learn more in this overview on what causes shin splints from Mayo Clinic Health System.
So Can You Train Them Out?
Absolutely—but not by pushing through the pain. The key is to address the root causes with targeted training, better recovery, and smarter progression. Here’s what worked for me (and many others):
1. Strengthen the Right Muscles
If you’re not actively strengthening your lower legs, start now. Weak muscles = more stress on your shins.
Try these:
- Toe raises (aka tib raises): Stand with your heels on the ground and raise your toes. You’ll feel it along your shins. Game-changer.
- Calf raises: Both straight-leg and bent-knee versions. Strong calves take pressure off your tibia.
- Ankle mobility drills: Helps your foot strike and reduces jarring impact.
For a full routine, check out these shin splint prevention exercises from Backcountry Physio.
2. Dial Back and Rebuild Smart
If you’re deep in shin pain, ease off the volume or weight. Don’t stop moving—but switch to low-impact stuff like cycling or pool rucking if needed. Then:
- Follow the 10% rule: Don’t increase your weekly mileage or ruck weight by more than 10% per week.
- Mix in rest days and active recovery (walking, stretching, foam rolling).
3. Check Your Footwear
I can’t count how many people try to “tough it out” in beat-up boots or zero-support shoes. Don’t do it. Get a pair with solid arch support and cushioning. If you’re flat-footed or have high arches, custom orthotics can be a game-changer.
Also: replace your shoes more often than you think. Most ruckers burn through footwear faster than runners due to the added weight.
4. Ruck Form & Terrain Awareness
When you ruck, keep your strides short and under control. Slamming your heels into concrete for 8 miles is a recipe for shin splints. Mix up terrain when you can—trail rucking is easier on your joints and your shins.
Bottom Line
You can absolutely train your way out of shin splints. But it takes more than just “pushing through.” Strengthen the right muscles, scale your training smart, pay attention to gear, and respect recovery.
Your shins will thank you—and your miles will feel a whole lot smoother.
