How to Treat and Prevent Shin Splints

Shin splints occur when the muscles, tendons and bones in the lower leg get inflamed. This issue often happens due to overuse, wearing ill-fitting shoes or engaging in high-impact activities.

“The medical term for shin splints is tibial stress syndrome. As the name suggests, shin splints result from excessive stress on the tibia, and is often associated with overuse injuries,” says Brian Rebolledo, MD, an orthopedic surgeon who specializes in sports medicine at Scripps Clinic Torrey Pines.

Shin splints often result from repeated activities that stress the covering of the shin bone, known as the periosteum. This can occur after sudden changes in physical activity or training. The body may find it hard to adjust to these quick changes.

Flat feet can lead to shin splints. Worn-out shoes that lack support can also cause this problem during exercise.

Shin splints cause pain along the inside of the shin bone in the front of the lower leg. This pain can be mild or severe.

The most common sign of shin splints is pain during activity. The pain can feel sharp, dull or throbbing.

While most people feel pain while exercising, others feel it after working out. You might also notice mild swelling and the shin may feel tender when touched.

Shin splints can feel like other leg issues, so it’s to get the right diagnosis.

“It’s important to check for other potential causes of shin pain, such as a stress fracture or even referred pain from another condition,” says Dr. Rebolledo. “Additional treatments, such as physical therapy or orthotics, can also be helpful to resolve the pain.”

You can often treat shin splints by modifying your activities or using over-the-counter pain relief remedies and letting the injured tissues heal. Here are some options:

Take a break from the activities that seem to aggravate the condition, especially running or repetitive movement. Even walking may be painful, so opt for low-impact exercises that don’t put stress on the shins, such as swimming or cycling. At the gym, try a stationary bike or elliptical trainer.

Running on hard surfaces can also raise your risk. If you can, choose softer surfaces like grass or dirt trails.

Try nonsteroidal anti-inflammatory drugs (NSAIDs) to manage pain and help reduce swelling. There are many over-the-counter pain relievers to choose from, including ibuprofen and naproxen.

Always read the labels. If you have questions about dosage, safety or interactions with prescriptions, talk to your doctor.

Apply cold packs to the painful areas for 20 minutes at a time. Do not apply ice directly to the skin; use an ice pack or place a towel over your shin.

Gentle stretching can help release tight muscles. This includes stretches for your calves, hamstrings and feet.

Talk to a physical therapist or exercise expert for help with stretching. Doing it wrong can make shin splints worse.

These four tips can help you prevent shin splints and keep you on your feet:

Choosing athletic shoes depends on the types of activities you do, how often you do them, where you do them and the shape of your feet. Visit a store that specializes in athletic footwear. Ask for help to find the right pair. Make sure they fit well, provide support and feel comfortable.

If you have flat feet or high arches, custom orthotics can help you. These are special inserts that give extra support and cushioning.

It’s important to replace your running shoes regularly. Over time, shoes lose their shock-absorbing ability. This can raise the risk of shin splints.

Gradually increase the duration or intensity of your activities to give your body a chance to adapt without injury. The same applies to starting new activities.

A balanced exercise routine can help prevent shin splints. For example, you can alternate high-impact activities with lower-impact swimming or cycling.

Your exercise regimen should include strength training, flexibility exercises as well as endurance activities.

Strength training for your lower legs can help. Flexibility exercises, like stretching, are also helpful. Tight muscles can lead to shin splints, so keeping your muscles flexible is a must.

Schedule rest days in your workout program. This gives your body time to rest and recover, which can help prevent injury.

Shin splints usually improve with a week or two of rest and home treatment. It’s best to wait until you are pain-free for two weeks before returning to running or other high-impact activities.

Start back slowly and gradually increase how hard or how long you exercise. If you still feel pain after resting and treating it at home, see your doctor.