Shin splints are a common problem for people who run, walk a lot, or play sports. If you’ve ever felt pain in the front of your lower legs, especially after exercising, you may have experienced shin splints. In this article, we will explain what shin splints are, what causes them, how to treat them, and how to prevent them. We’ll also share tips to keep your legs healthy and pain-free.
Table of Contents
What Are Shin Splints?
Simple Definition
Shin splints refer to pain along the front or inner part of the lower leg. The pain usually happens around the shinbone (also called the tibia), which is the big bone in the front of your lower leg. The medical name for shin splints is medial tibial stress syndrome.
Who Gets Shin Splints?
Shin splints are common in:
- Runners and joggers
- Dancers
- People who walk a lot or have jobs that keep them on their feet
- Athletes who play high-impact sports like soccer, basketball, or tennis
- Beginners who start exercising suddenly or too hard
What Causes Shin Splints?
Shin splints happen when too much stress is placed on the shinbone and the tissues around it. Some of the main causes include:
Overuse
Doing too much exercise, especially high-impact activity like running, can cause shin splints. If your legs are not used to the pressure, the tissues around your shinbone can get sore and inflamed.
Sudden Changes in Activity
If you suddenly increase how often or how hard you exercise, your body might not be ready. This can lead to shin pain.
Poor Footwear
Wearing old or unsupportive shoes can cause stress on your legs. Running or walking in shoes that don’t fit properly can lead to shin splints.
Flat Feet or High Arches
If your feet roll too far inward (flat feet) or you have very high arches, your legs may move in ways that cause extra stress on your shins.
Hard Surfaces
Running or jumping on hard surfaces like concrete can add pressure to your lower legs and lead to shin splints.
Symptoms of Shin Splints
Here are some signs that you may have shin splints:
Pain in the Lower Leg
The pain usually starts as a dull ache along the front or inside of your shin. It might hurt more when you touch it or during exercise.
Pain That Gets Worse With Activity
The pain often starts after you begin exercising and might get worse as you keep going.
Mild Swelling
Some people notice slight swelling in the lower leg area.
Pain That Goes Away With Rest
When you stop the activity and rest your legs, the pain may get better.
How to Treat Shin Splints
The good news is that shin splints usually go away with simple care at home. Here are some ways to treat them:
Rest Your Legs
Give your legs time to heal. Avoid running or high-impact activity for a few days or even weeks, depending on how bad the pain is.
Ice the Area
Put an ice pack on your shins for 15–20 minutes, 3–4 times a day. This helps reduce swelling and pain.
Use Pain Relievers
Over-the-counter medicines like ibuprofen or acetaminophen can help reduce pain and inflammation.
Wear Proper Shoes
Make sure your shoes fit well and give good support. You can also try shoe inserts for extra comfort and alignment.
Try Low-Impact Activities
While your legs heal, switch to gentle exercises like swimming, cycling, or yoga to stay active without hurting your shins.
When to See a Doctor
Sometimes shin splints can be more serious. You should see a doctor if:
- The pain doesn’t go away after resting
- It hurts even when you’re not active
- You have severe swelling or numbness
- You can’t walk without pain
These could be signs of a stress fracture or another injury that needs medical care.
How to Prevent Shin Splints
Preventing shin splints is easier than dealing with the pain. Here are smart ways to avoid them:
Warm Up and Stretch
Always warm up before exercise and stretch your legs, especially your calves and ankles.
Increase Activity Slowly
Don’t do too much too soon. Increase your workout time, speed, and intensity slowly.
Wear the Right Shoes
Choose shoes that support your feet and match your activity. Replace them when they get worn out.
Cross-Train
Mix up your workouts. Don’t just run every day—add biking, swimming, or strength training to give your legs a break.
Strengthen Your Legs
Do exercises that build strength in your calves, ankles, and feet. Strong muscles support your bones and help prevent injury.
Exercises to Help With Shin Splints
Here are a few simple exercises that can reduce the risk of shin splints:
Calf Raises
Stand with your feet shoulder-width apart. Slowly rise onto your toes, then lower back down. Do 2–3 sets of 10–15 reps.
Toe Taps
Sit in a chair with your feet flat. Tap your toes up and down for 30 seconds. Rest, then repeat.
Ankle Circles
Sit or lie down and lift one leg slightly. Rotate your ankle in circles for 10–15 seconds in each direction.
Fun Facts About Shin Splints
- Shin splints don’t actually affect the bone most of the time. They usually affect the muscles and tissues around the bone.
- Running on uneven ground or hills can increase your risk of getting shin splints.
- Wearing flip-flops or flat shoes often can make your shins sore if you’re walking a lot.
- Dancers and military recruits often get shin splints due to intense training and repetitive impact.
Myths About Shin Splints
Let’s clear up some common misunderstandings:
You Have to Stop All Activity
Not true! You can stay active by doing low-impact exercises like swimming or biking.
Shin Splints Are the Same as Stress Fractures
Wrong. Shin splints affect the soft tissue, while stress fractures are small cracks in the bone. They need different treatments.
Only Runners Get Shin Splints
False! Anyone who puts repeated stress on their legs, even walkers or dancers, can get shin splints.
Recovery Time for Shin Splints
How Long Does It Take?
Recovery time can vary. For mild shin splints, you may feel better in a few days. For more serious cases, it could take a few weeks.
What Can Slow Healing?
- Ignoring the pain and continuing to exercise
- Wearing the wrong shoes
- Not giving your body enough time to rest
What Speeds Up Healing?
- Icing regularly
- Doing gentle stretches and strength exercises
- Gradually returning to activity
Final Thoughts
Shin splints may be painful, but with the right care, they’re easy to treat and prevent. Listen to your body, wear the right shoes, stretch often, and don’t rush your workouts. Whether you’re a runner, a walker, or just starting your fitness journey, taking care of your legs is key to staying healthy and active.