Camino Preparation Tip #6 Shin Splints
Planning to walk the Camino de Santiago? Tip #6 of the Camino Preparation Programme by Peter from D-Pete Health & Fitness Clinic in Dublin focuses on shin splints — one of the most common overuse injuries among pilgrims and long-distance walkers.
Shin splints can creep up during training or on the trail itself, and if left unaddressed they can seriously affect your Camino. Whether you are just starting your preparation or already following our Camino Fitness Plan, knowing how to prevent, recognise and treat shin splints is essential knowledge before you set off.
What are Shin Splints?
‘Shin Splints’ refers to pain along your shin bone, as the result of repetitive stress to the large bone and muscle along the front of your lower leg. This is a common problem for a lot of runners, dancers, hikers etc… The muscle, bone and tendon gradually become overworked by the increased activity (ie. walking, running, dancing). You might feel a tight aching pain that fades after a warm-up or after you stop working out and it can feel painful and tender to the touch. Mild swelling and tenderness along the inside of the lower leg are also common.
Causes:
Intensifying or changing your training routine
Having over-pronated feet (flat feet) or having high arches (the use of orthotics may be helpful)
Running on unfamiliar terrain
Wearing worn-out boots
Increasing mileage too quickly
Treatment:
Most cases of shin splints can be treated with rest, ice and other self-care measures. Wearing proper footwear and modifying your exercise routine can help prevent shin splints from recurring.
What to do:
During your Camino walk, if you experience a few twinges along your shin bone, rest straight away. Stretch the muscle for 30 seconds and repeat 3 times.
Unfortunately, you might not have access to Ice during all your Camino route, which is a great help. However, you can use Bio-freeze or Voltrol or any other over the counter pain medication. Even better, if there is a lake or river close by, place your lower leg into the water and leave it cool for 10-15 minutes. Do this as often as you can during your Camino when at all possible.
If you find that the pain continues throughout and after the hike and has spread along a greater surface area of your leg, this could indicate a stress fracture (a fracture of a bone caused by repeated -rather than sudden- mechanical stress). If this is the case, seek medical assistance straight away.
The easiest and best way to avoid shin splints is to increase mileage gradually before and during your Camino. Walk on soft surfaces when possible and make sure your shoes are a comfortable fit.
This is an important tip! No need to serge on! Enjoy your Camino experience, enjoy the views and appreciate each moment!
A simple shin stretch exercise:
1. Roll up a towel/ jacket and place it on the ground as seen on the picture
2. Kneel on the floor placing the front of both feet on top of the towel
3. Slowly begin to sit back towards your heels until a stretch can be felt along the front of your lower leg (DO NOT sit on your heels straight away)
4. Once you feel a stretch hold it for 30 seconds and repeat it 3 times – do this several times throughout the day if needed.
5. NO PAIN should be felt with any exercise prescribed. However, slight stretchy discomfort is allowed if the stretch is carried out during the time the leg is aggravated.
6. Consult your practitioner for further evaluation if you experience pain or any other unfamiliar sensations.
Continue reading our preparation and fitness plan by D-Pete:
- Camino Fitness Plan – 6-month Preparation Programme
- Know yourself, Camino Preparation Tip #1
- T-Rex Syndrome, Camino Preparation Tip #2
- How to prevent chafing, Camino Preparation Tip #3
- Motivation, Camino Preparation Tip #4
- Heel Pain, Camino Preparation Tip #5
*If you need more information about the Camino de Santiago or to book your Camino walk, contact our travel specialists.
FAQs
Shin splints refer to pain along the shin bone caused by repetitive stress on the muscle, bone and tendon of the lower leg. On the Camino de Santiago, where pilgrims walk 15–25km per day over consecutive days, the cumulative load on the lower legs makes shin splints one of the most frequently reported overuse injuries — particularly among those who have increased their training mileage too quickly.
The most common causes are increasing mileage too quickly, changing your training routine suddenly, running or walking on unfamiliar or hard terrain, wearing worn-out footwear, and having flat feet or high arches without adequate support. Avoiding these triggers is also covered in our guide on the most common mistakes to avoid on the Camino de Santiago.
Shin splints typically cause a tight, aching pain along the inside of the lower leg that may fade after warming up or resting. If the pain continues after walking and spreads across a larger area of the leg, this could indicate a stress fracture and you should seek medical attention immediately. When in doubt, always get assessed by a professional.
At the first sign of pain, rest immediately and stretch the shin muscle for 30 seconds, repeating three times. Apply ice if available, or use a topical pain relief gel such as Biofreeze or Voltarol. If you are near a stream or river, immerse your lower leg in the cold water for 10–15 minutes — this reduces inflammation effectively and is a trick many experienced pilgrims swear by. Keeping well fuelled also supports recovery; our guide on snacks for walking the Camino has practical advice on maintaining your energy levels throughout the day.
In mild cases, yes — with rest, stretching, pain relief and reduced pace. Walk on soft surfaces where possible and avoid pushing through sharp or worsening pain. If the discomfort spreads or intensifies, stop and seek medical advice. Understanding how hard the first day of the Camino de Santiago is can help you pace yourself from the very start and reduce the risk of overloading your legs early on.
Increase your training mileage gradually — never more than 10% per week. Walk on varied surfaces, wear properly fitted footwear with good support, and consider orthotics if you have flat feet or high arches. Our six-month Camino Fitness Plan is structured specifically to build your fitness progressively and reduce the risk of overuse injuries like shin splints.
Worn-out or poorly fitting boots are one of the leading causes of shin splints on the Camino. Choose lightweight, breathable footwear with adequate cushioning and arch support, and replace worn shoes before your trip. Always break in new footwear during training — never on the trail. For more on foot care, our guide on heel pain and plantar fasciitis covers related footwear advice in detail.
