Few things derail training faster than the sharp, nagging pain of shin splints. One week you are stacking miles and feeling good; the next, every step feels like fire down the front of your legs. Shin splints are one of the most common overuse injuries in rucking, but the good news is they are also one of the most preventable once you know what is driving them.

What Are Shin Splints?

“Shin splints” is the catch-all term for pain along the shinbone, usually caused by irritated muscles, tendons, or bone tissue. For ruckers, it often shows up when training volume or ruck weight climbs too fast, or when supporting muscles are not ready to carry the work.

Shin splints feel like burning or tender, throbbing soreness running along the shin area.

They often occur with new movement patterns -- typically if you're moving faster or further than you're used to. They most often occur with people new to rucking, but can happen to regular ruckers too, especially if they're training on new shoes that they weren't fitted for.

Why do shin splints happen?

When your stride, speed, or load increases faster than your body can adapt, the tissues around your shinbone take the hit. Muscles and bone pull against each other at the tibia, leaving the area irritated and sore. Add in fatigued muscles and you have the perfect recipe for shin pain.

A weak or unstable core can make the problem worse. Without a solid base, posture and stride break down, which means less support for every step under a ruck. Tight calves or feet that roll outward (excessive pronation) add another layer of stress. The fix is not complicated: build core stability, keep your calves loose with rolling or mobility work, and strengthen the small stabilizers in your legs. Each adjustment helps your body handle impact more smoothly.

Other risk factors for shin splints include:

• Flat feet, or low or rigid arches
• Being overweight
• Participating in high-impact movement on concrete or asphalt
• If you've had shin splints prior
• You're a member of the military and anyone who marches or walks a lot
• Walking extreme distances
• and...your shoes

Your Shoes

Shoes are one of the biggest culprits behind shin splints. If you're rucking in worn-out shoes or grabbed a pair without being fitted, you're setting yourself up for trouble. It doesn't matter if everyone is swearing by a certain brand -- your feet, gait, and training goals are different. What works for them may leave you hurting.

Getting properly fitted is worth it. A good run store will check how you walk, ask about any pain, and match you to the right level of support and cushioning. Sometimes they will even have you walk on a treadmill to watch your gait. That small investment saves you from miles of frustration and pain.

And once you have the right shoes, keep an eye on mileage. Most pairs last about 300 miles before losing support. Past that, even the best shoe will stop protecting your shins, ankles, and feet.

I’ve Got Shin Splints. Now What?

The fastest way to heal is to give your shins a break. Rest might feel frustrating when you’re fired up about training, but it’s the reset your bones and muscles need. A few days to a couple of weeks off rucking is normal. That doesn’t mean you stop moving: swimming, cycling, rowing, or yoga are great low-impact options that keep you progressing without pounding your shins. When you return, roll out your calves before and after a ruck to stay loose.

Ice can help calm irritation. Ten to twenty minutes on the shins, up to four times a day, eases swelling and makes things feel better fast. Over-the-counter pain relievers can also take the edge off when discomfort lingers.

Footwear matters here too. If your shoes are worn down, replace them. Shoe inserts can add cushioning and stability, especially if you’ve got flat feet or need more arch support.

When the pain eases, get back to rucking gradually. Start lighter and slower, then add only about ten percent more distance or weight each week. That steady ramp-up gives your body time to adapt. Try softer terrain like grass or trails and skip steep uphills until you’re pain-free. Concrete and asphalt will still be there when you’re ready for them.

If the pain doesn’t improve after two to three weeks of rest, or it gets worse when you’re not training, it’s time to see a doctor. Persistent shin pain can sometimes signal a stress fracture or another condition that needs medical attention. Expect your doctor to ask about your training history, check your gait and range of motion, and possibly order imaging like an X-ray or MRI. Getting checked out isn’t just about ruling out bigger problems -- it can also give you a clear plan to safely get back to training without repeat setbacks.

Is this permanent?

Shin splints aren’t forever. With the right mix of rest, recovery work, and smart progression, most ruckers see pain ease within a few days to a month. As your muscles strengthen and your recovery routines become second nature, it’s common to move on and keep training for many miles under heavier weights without a repeat flare-up.

If your shins have been hurting for weeks with no improvement, if pain shows up even when you’re not exercising, or if it keeps coming back despite careful recovery, it’s time to see a doctor. They can rule out issues like stress fractures and give you a plan to get back on track.

Take care of your legs, respect recovery, and you’ll be back to building strength and distance soon.

Check out PATHFINDER's program options:

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This post was written by Amy Petersen, PATHFINDER Ruck Training's Director of Programming, an ACE-CPT, Sports Performance Specialist, PN-1, PN-SSR.