I Have Shin Pain When I Run and I’m Training for a Race

Shin pain when you run during race training can start as a dull ache or tightness that builds with each workout as repeated running strains the muscles and tissues around your shin.

When you are training for a race, you may notice that your shins feel fine during the first part of a run and then gradually start aching as the miles add up. The repeated impact of running places ongoing demands on the muscles along your lower leg, including the muscles that help control your foot and ankle with every step.

As those muscles become tired from repeated workouts, they may not handle each step as comfortably as they did at the beginning of your training. The tissues around the shin can become sore and less flexible, making the next run more uncomfortable even when you have not changed anything about how you normally run.

The Pain Builds As Your Running Miles Add Up

Each running step repeatedly works the muscles along your lower leg and the tissues around your shin.

When you run, your calf and lower-leg muscles repeatedly control your foot as it contacts the ground and moves through each stride. If those muscles are being asked to handle more miles, more frequent runs, or longer workouts during race training, the repeated demand can leave the area around your shin sore and painful during the run.

Longer Runs Make The Shin Work Harder

As the workout continues, fatigue can make your shin pain more noticeable.

During a longer run, the muscles around your lower leg have to keep working long after they would normally have a chance to rest. As fatigue builds, the area can become less comfortable with each stride, so shin pain that was mild at the beginning may become much more noticeable near the end of the run or afterward.

Why Your Shin Pain Keeps Returning During Race Training

Your shin has a hard time healing when blood flow and circulation are limited.

Tendons, ligaments, and other soft tissues naturally receive less blood supply than many other parts of the body. Because of this, they often take longer to heal after repeated stress or injury, leaving you more vulnerable to lingering pain and a cycle of reinjury.

When circulation through the area remains limited, injured tissues have a harder time receiving the vital oxygen and nutrients they need to repair and heal. This can leave your shin feeling stiff, tight, weak, or painful during everyday movement and activity.

What Can Help Your Shin Feel Better

Your shin starts feeling better when blood flow and circulation improve.

Chinese herbs have been used for centuries to promote healthy blood flow and circulation. Their medicinal properties help break up stagnant blood and fluids that remain trapped around injured tissues, interfering with circulation. As circulation improves, blood flows more freely through the area, allowing those tissues to receive the oxygen and nutrients they need to heal properly.

Topical herbal remedies made with these Chinese herbs can help relieve pain while improving blood flow and circulation to injured tissues. The right product depends on your symptoms and whether you're in the acute or chronic stage of recovery.

If you have pain, swelling, inflammation, or bruising, Acute Sinew Liniment helps relieve these symptoms by increasing circulation and dispersing stagnant blood and fluids around the injured area to speed recovery. During the acute stage of healing, getting circulation moving early allows injured tissues to receive the fresh blood, oxygen, and nutrients they need to repair and heal.

If your injured area is especially swollen, red, or warm to the touch after a recent injury or flare-up, Sinew Herbal Ice is also used to reduce swelling and inflammation while restoring normal circulation so you can quickly regain range of motion. While traditional ice is commonly used to reduce swelling, Sinew Herbal Ice acts as an ice alternative to reduce swelling and inflammation while also dispersing accumulated blood and fluids to speed the healing process.

If you no longer have swelling or inflammation, but still have pain, stiffness, weakness, or sensitivity in cold and damp weather, Chronic Sinew Liniment helps relieve these symptoms by strongly stimulating circulation and increasing blood supply to injured tendons and ligaments to promote their healing. This is especially important because tendons and ligaments naturally receive less blood supply, which is why chronic injuries can take longer to heal.

If you have residual pain and stiffness, or the area becomes more painful in cold weather, Sinew Injury Poultice is also used to significantly stimulate circulation to injured tendons and ligaments to further promote their healing. By strongly increasing circulation, it counteracts the reduced blood flow caused by cold weather that commonly aggravates chronic tendon and ligament injuries.

If you exercise, play sports, or do other strenuous activities, Sinew Sports Massage Oil warms and stimulates muscles for exertion and relieves muscle tightness and soreness after activity. Warming and preparing your muscles before activity can improve flexibility, enhance performance, and reduce the risk of injury.

Frequently Asked Questions

You may also find these commonly asked questions helpful.

Why do I have shin pain when I run during race training?

Shin pain during race training is often caused by repeated running demands that overwork the muscles and tissues around your shin, especially as your mileage increases.

Why does my shin pain get worse during a run?

Your shin pain may become worse as the muscles around your lower leg fatigue and continue working through repeated running steps.

Can increasing my running mileage cause shin pain?

Yes. A sudden increase in mileage, longer runs, or more frequent training can place more stress on your lower legs and contribute to shin pain.

Why does my shin hurt after a long training run?

Your shin may hurt after a long run because the muscles and tissues around it have been working repeatedly for an extended period and may become sore and fatigued.

Should I keep running if my shin pain keeps returning?

Recurring shin pain should not be ignored, especially if it becomes severe, worsens with activity, or continues despite reducing your training demands.

The information provided here is intended to help you better understand your symptoms and recovery, but it is not a substitute for professional medical advice, diagnosis, or treatment.

Persistent, severe, or worsening symptoms should be evaluated by a qualified healthcare professional.