Shin Splints

Shin splints is a general terms for pain that runs along the tibia or shinbone. The medical term for shin splints is medial tibial stress syndrome.

Most cases of shin splints resolve on their own with rest. Minor cases of shin splints often improve after just 2-4 weeks of avoiding high-impact workouts. It’s important not to push through pain. If you have shin splints, give them time to heal by avoiding any physical activity that causes discomfort. You can switch to low-impact workouts such as swimming and cycling while your shin splints are healing as long as these types of activities don’t cause pain. Once the pain is gone, slowly ease back in to your usual workouts. Stop immediately if the pain returns.

Shin splints are usually considered an overuse injury. They commonly occur in athletes who are new to a sport or who have recently increased the frequency or intensity of their exercise program. Shin splints are especially common in people who engage in exercise that puts extra pressure on the forefoot as this in turn puts stress on the shin. This is the case with sports and activities that involve repeated impact on the lower legs, such as running, dancing and gymnastics. Increasing physical activity too fast can cause bones, muscles and tendons to become overworked, potentially leading to pain and inflammation in the shin area.

It may not be possible to prevent shin splints entirely. However, you can reduce the risk of shin splints with the following tips:

• Choose good footwear — Wear shoes that are designed for your specific activity. For example, if you’re going for a jog, wear proper running shoes. Make sure the shoes have adequate padding and arch support. Since the padding can break down over time, replace your running shoes approximately every 400-500 miles.

• Wear insoles — Along with good quality shoes, insoles can help reduce impact that can lead to shin splints. Dr. Scholl’s® Athletic Series Running Insoles help relieve pain from several common running injuries, including shin splints. The insoles help support the lower body during each phase of the running stride. You might also consider Dr. Scholl’s® Performance Sized to Fit Running Insoles, which are designed to provide an ideal balance for casual jogs, intense runs and everything in between.

• Warm up and stretch — Prepare your body for exercise by warming up and stretching out beforehand.

• Avoid hard surfaces — Exercising on hard surfaces can put extra stress on the lower body. Whenever possible, opt for exercising on softer surfaces to minimize the risk of shin splints.

• Increase exercise gradually — If you’re new to a sport or exercise routine, or you’re striving to push yourself further, start slowly and gradually work up to more frequent and intense workouts. Increasing activity too quickly can lead to shin splints.

• Mix up your workouts — Try to avoid engaging in high-impact sports day after day. Alternate high-impact workouts with low impact activities such as cycling and swimming.

Over-the-counter products and self-care measures are often effective for treating shin splints. These include: 

• Pain relievers — Over-the-counter pain medications such as naproxen and ibuprofen can help minimize pain from shin splints. 

• Ice — Regular icing can help reduce pain and inflammation from shin splints. Place a cold pack directly to painful shins for 20 minutes. You can ice several times a day.

• Stretching — It’s often possible to get relief from shin splints by stretching the muscles in the lower legs. A physical therapist can offer guidance.

See your doctor if your shin splint pain is severe or if it doesn’t improve with at-home care.

With shin splints, there’s typically pain that runs along the front of the shinbone. The pain may be a dull ache or in some cases a sharp pain. The shinbone may feel sore and tender to the touch. In some cases, the shin area may be swollen. The pain is typically worse during or after high-impact exercise, and it often improves during times of rest. Some people have pain in just one leg while others experience shin splints in both legs.

How long shin splints last depends on the severity of the condition as well as individual circumstances. Some people find that with some rest, their shin splints improve after only a couple of weeks. In other cases, it can take up to six months for shin splints to resolve. Shin splints go away faster if they’re addressed right away. If you continue to exercise with shin splints, you can make the problem worse, delay recovery and risk a more serious injury, such as a stress fracture.

Once the pain from shin splints is gone, it’s usually safe to return to exercise. However, it’s important to start exercising slowly and cautiously following recovery from shin splints. If you try to do too much too soon, your pain could return.

If you’re seeing a doctor for your shin splints, be sure to follow your treatment plan carefully. This will help you recover faster.

Most cases of shin splints heal on their own with time and rest. It’s important not to try to rush the healing process, giving the body adequate time to recover from shin splints. Take some time off from high-impact workouts, avoiding any activity that causes pain. Don’t return to the sport or activity that caused the shin splints until your pain has resolved and when you do, begin slowly. Gradually work back up to more challenging workouts and stop right away if the pain returns.

There is no easy fix for shin splints. Most cases of shin splints are mild and resolve without medical intervention. The most effective way to address shin splints is with simple rest and by avoiding any activity that causes pain. These simple measures will usually allow the shin splints to heal on their own.