How To Run On Treadmill Without Getting Shin Splints? Our Guide Here!

Published by Kieran
Last Updated on November 3, 2021

You are probably wondering how to run on a treadmill without getting shin splints. It's a valid question. Treadmills are a great way to get your cardio in, but there's always the chance of getting shin splints.

In fact, overuse injuries are more common on treadmills than they are when running on the road. To prevent shin splints on the treadmill, you need to take a few simple steps.

With the treadmill, the controls are a bit more complex, but in general, they follow the same logic as the elliptical. The biggest difference is that the treadmill goes up and down, while the elliptical only goes side to side.

This means that you’ll have to adjust the speed and incline of the treadmill along with the speed of your run. The incline of the treadmill is usually adjusted by a lever on the front of the machine. To start off, set the incline to 0%.

Once the belt is moving, you’ll want to adjust the speed. First, set the speed to 1 mph. Then, you’ll want to crank up the incline by 1% every minute until you reach

Running is a great way to keep fit and healthy. But if you run on a treadmill, you are more prone to shin splints. A treadmill running surface is hard, unlike the earth which has a give-and-take property to it.

When you run on a treadmill, your shins take all the pounding. It can cause stress on your shins and may cause shin splints or other injuries.

What is shin splints?

Runners are one of the most common types of athletes that will suffer from shin splints. It is also the most common injury for aspiring runners. It is a repetitive stress injury that often affects the tendons in and around the lower leg.

A shin splint is an inflammation or stress reaction in your lower leg. The pain typically occurs in the front of your lower leg.

 The cause of shin splints usually is related to overuse of muscles in your lower leg and foot, which can be caused by running on hard surfaces or terrain, excessive training without adequate rest, wearing worn out running shoes, or even running on a slant or hill.

Shin splints is the medical name for the condition, which is caused when the muscles in the shins become inflamed.

Ways to Prevent Shin Splints?

Many people, however, are unaware that shin splints are a result of constant strain on your lower legs. Luckily, there are some ways to prevent these pesky injuries.

1. Runners should have their gait analyzed by a certified running specialist and make minor adjustments to their running form. A good pair of running shoes is also a must, and when running, make sure to wear a pair of socks that don't cut off circulation to the bottom of your feet.

2. To prevent shin splints, you need to strengthen your shin muscles with a few simple exercises, and follow a few other guidelines to stay healthy while you run. One of the best ways to strengthen your shins and keep them healthy is to do some shin stretches before you hit the road.

3. It's not unusual for shin splints to appear when you start a new exercise routine, and it's often the result of new runners increasing their workouts too quickly. The best way to avoid shin splints is to increase your running pace gradually.

4. A good way to prevent this is to warm up before you start running, and to stretch the muscles that are affected by the shin splints.

How to Treat Shin Splints?

Shin splints are usually not serious or long-lasting, but they can be extremely painful and they're a good way to convince you to hightail it out of the gym and back to the couch. Here's how to treat shin splints.

1. RICE therapy

Rest, Ice, Compression, and Elevation is the most widely recommended treatment for shin splints, a common running injury. But if resting, icing, compressing, and elevating your injury doesn’t provide relief, you may want to consider having your shin splints evaluated by an orthopedic specialist.

This therapy is a tried-and-true method for treating both shin splints and ankle sprains. The main concern with using ‘RICE’ on a shin splints injury is that it fails to address the underlying problem.

Using ice or any other type of external cold therapy on the injury will only suppress inflammation, not heal it. Also, compression and elevation are both ineffective ways of treating shin splints.

2. Supplements

Supplements are a controversial topic in the fitness world. Some believe that food is the only way to get nutrients, while others swear by supplements. The truth is that, while supplements are not a magical cure all, they can be a valuable tool for a particularly hard-to-solve problem.

If you're looking to treat shin splints, it's important to know that you can't just pop a few supplements and call it a day. There are some things you need to be aware of to ensure that your supplements are effective.


Tape is often used to help treat a number of injuries and ailments. It is a useful and versatile tool to have around the house for immediate use. It is often helpful to have a roll of athletic tape in your first aid kit.

For example, it can be used to secure a finger splint, or to help treat a shin splint. It is very effective in relieving pain and inflammation in the Shin area.

4. Stretch to avoid further injury

Treating shin splints is all about dealing with the cause. Because shin splints are caused by inflammation on the front of your tibia - the shin bone - stretching and resting the area are the best ways to alleviate the pain.

Rather than stretching your calves, the muscles that are prone to shin splint issues, you should be concentrating on stretching the muscles on the front of your lower leg to relieve pain.

5. Foam Roller

Foam rollers can help speed up your recovery after a workout, and that is especially true if you are experiencing shin splints.

Shin splints are caused by a number of factors, one of which is tightness in the muscles of the shin. Foam rolling can help loosen you up and alleviate the pain that shin splints cause.

Why do treadmills in particular cause shin splints?

The main reason for shin splints and the reason why treadmills specifically cause them is that when you run on a treadmill you are going to a constant speed of 1-2 mph.

This is good for people who need to build up their endurance, but it is not good for shin splints. Shin splints are more common when you are running on hills.

Treadmills mimic downhill running when your heel hits the treadmill and is dragged backwards, pulling the front of your foot onto the belt. This accelerated motion is similar to downhill running and can cause painful shin splints if you lack the muscle strength in your shin and surrounding muscles.

The treadmill is a great way to stay in shape and build endurance. But, if you have a history of shin splints, you will need to modify your routine. While these injuries are common among distance runners, the repetitive and unnatural motion of running on a treadmill can cause shin splints in anyone.

The treadmill can also directly cause injury to your shins, so it is important to take precautions. If you are experiencing pain, stop running immediately.

About the author
Published by Kieran
A star athlete during his school days, Kieran quickly excelled at sports and in particular; football. Kieran's true passion lies in home exercise equipment, and so was was built as a source for all of Kieran's thoughts to be put down on a medium. Here he guides you through various nuances of working out at home, tips, guides, reviews and more.The only other thing Kieran enjoys more than working out, is writing about it.
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