Shin Splints, Plantar Fasciitis, Achilles Pain: How to Treat and Prevent Them - Kam Harder

Jan 23, 2026

Dr. Kameron Harder, a Doctor of Physical Therapy and head strength coach at Ridge Athletics, dives into the frustrations of lower-leg injuries in runners. He explains why shin splints and plantar fasciitis are so persistent, challenging common misconceptions about foot posture and orthotics. The discussion covers effective strengthening strategies, the impact of footwear changes, and how to manage Achilles pain with heavy loading techniques. Harder emphasizes the importance of movement quality and proactive measures to ensure runners stay injury-free.

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ADVICE

Dual Approach For Treating Shin Splints

Build both posterior-tib strength and whole-leg force absorption.
Do targeted calf/post-tib strengthens, single-leg work, then jump/plyometric impact-control progressions.

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ADVICE

Load Calves Heavily, Not Just High Reps

Progress calf loading with heavy resistance, not endless bodyweight reps.
Aim for weighted single-leg calf work in ~6–8 rep ranges and banded posterior-tib loading for strength and endurance.

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ANECDOTE

Achilles Pain Led To A Career

Kameron's chronic Achilles pain inspired him to pursue physical therapy.
Years of recurring Achilles issues led him to learn and later teach effective rehab methods.

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Episode setup and guest introduction

02:52 • 3min

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Why lower-leg injuries linger

05:32 • 2min

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Surface, speed and force absorption

07:21 • 2min

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Shoes, age and footwear changes

09:41 • 3min

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Misconceptions: orthotics and foot posture

12:40 • 4min

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What shin splints really are

16:47 • 3min

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When to stop running for shin pain

20:09 • 6min

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Jump test and pain patterns for diagnosis

26:25 • 53sec

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Shin splint treatment strategy

27:17 • 4min

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Progressions: jumping vs plyometrics

Loading strategies for calf and posterior tibialis

36:53 • 7min

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Achilles: causes and the heavy-load rule

43:47 • 4min

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Shoe drop and Achilles stress

48:11 • 5min

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Managing reactive Achilles pain

53:20 • 3min

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Ankle mobility and dorsiflexion importance

56:10 • 3min

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Plantar fasciitis: why it's stubborn

59:05 • 3min

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Plantar fasciitis acute management

01:02:34 • 2min

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Arch strength, toe control and prevention

01:04:50 • 3min

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Foot, shoe tech and carbon-plate effects

01:07:54 • 5min

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Practical cautions and training balance

• Mentioned in 98 episodes

Born to Run

Cathy Freeman

This book recounts Cathy Freeman's journey from a little girl who loved to run to a world champion athlete. It includes her experiences growing up in a loving family, her relationship with her severely disabled sister who inspired her, and her rise to the top in athletics. The book also touches on the challenges she faced, including racism and personal losses, and how she overcame them through hard work, self-belief, and the support of her family. The narrative is honest and simple, making it relatable to young readers. The book is accompanied by black and white photos, some of which are family shots, adding a personal touch to the story.

In episode two of our Injury Focus Series, I’m joined again by Dr. Kameron Harder — Doctor of Physical Therapy and head strength coach at Ridge Athletics — to break down some of the most frustrating and lingering injuries runners deal with.

Shin splints. Achilles pain. Plantar fasciitis.

These are the issues that seem to show up out of nowhere, stick around forever, and derail training blocks when things are finally going well.

In this episode, we dig into why these injuries are so stubborn, what most runners misunderstand about them, and how strength, load management, and movement quality actually play a role in keeping you running pain-free.

We cover:

• Why lower-leg injuries tend to linger longer than knee or hip pain
• What’s really happening when pain “warms up” during a run
• How small changes (surface, shoes, drop) can quietly overload tissue
• The difference between managing symptoms vs. fixing the root issue
• Why some injuries keep coming back even when mileage stays the same
• How strength and force absorption connect to durability
• What runners should be doing before pain ever shows up

If you’ve ever dealt with recurring lower-leg pain — or want to avoid it altogether — this episode will change how you think about injury, strength training, and long-term durability as a runner.

🎧 Part two of the Injury Focus Series with Dr. Kameron Harder — available now.

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