Dealing with Shin Splints & Knee Pain from Running – and How to Fix It
If you’ve ever started running and felt a sharp ache in your shins or knees, you’re not alone. These are two of the most common complaints among runners, especially if you’ve recently increased your distance or speed.
What Causes Shin Splints and Knee Pain?
Shin splints usually feel like a dull or sharp pain along the front or inside of your lower legs. They often show up when your body isn’t used to the stress of running or when your shoes don’t offer enough support.
Knee pain, on the other hand, is often caused by weak muscles around the hips or legs, running on hard surfaces, or worn-out trainers. Poor running form can also put extra pressure on your joints, causing discomfort.
How to Prevent and Relieve Pain
1. Ease Into It
Don’t do too much too soon. Increase your distance gradually and give your body time to adjust. If you’re new to running, mix in walking breaks and aim for softer surfaces like grass or trails when possible.
2. Warm Up and Cool Down
Start each run with a gentle warm-up—think leg swings, walking lunges, or a brisk walk. After your run, spend a few minutes stretching to keep your muscles loose and reduce stiffness.
3. Strengthen Your Legs and Core
Strong muscles help absorb impact and keep your joints stable. Simple exercises like squats, bridges, planks, and calf raises can make a big difference over time. Try doing these a few times a week.
4. Stretch Regularly
Stretching your calves, quads, hamstrings, and hips can help relieve tightness that might be pulling on your knees or shins. Use a foam roller or try gentle yoga-style stretches.
5. Rest When You Need To
Listen to your body. If the pain is getting worse, take a break and let your legs recover. Using ice and elevating your legs can help reduce swelling and speed up recovery.
Takeaway:
Shin splints and knee pain don’t mean you have to give up running. With the right approach—gradual training, strength work, proper stretching, and rest—you can stay injury-free and enjoy every mile
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