Shin Splints

Shin splints are pain you feel in your shins when there’s inflammation in the muscles, tendons and tissue around your shin bone (tibia). It’s very common among athletes because they put repeated stress on their shin bones, muscles and connective tissues. Healthcare providers also call shin splints medial tibial stress syndrome.

Shin splints can be very painful. But they usually get better with rest and at-home treatments. Visit a healthcare provider if you have pain in your legs that doesn’t get better after a few days. They can help you understand what’s causing the shin pain and what you can do to avoid it in the future.

Shin splints symptoms

Pain in your shins and lower legs is the main symptom of shin splints. The pain can range from a mild ache to a sharp, stabbing feeling.

The pain usually starts as mild discomfort that comes and goes during physical activities. Over time, it will get worse the more you use your legs. Eventually, it’ll hurt all the time, even after you finish moving or while you’re resting.

Your shin bone might feel tender to the touch. You might also notice minor swelling in your lower legs.

Shin splints causes

Inflammation in and around your shin bones causes shin splints. Running, jumping, working out or using your legs a lot can put a lot of stress on your lower legs. These motions pull and tug on muscles and tissue connected to your shin bones. If you don’t give your body time to rest and heal, that extra pressure leads to inflammation.

Your body is built to handle stress from moving. But when your shins don’t have time to heal, the damage can get worse and cause increased pain. Your body won’t have time to repair minor damage if you use your legs too intensely or suddenly.

Risk factors

Anyone can get shin splints. But you may be more likely to if you:

• Are a runner, especially if you run on uneven surfaces or suddenly increase your running program
• Play high-impact sports that put lots of pressure on your legs, like basketball, soccer, football, dance or gymnastics
• Have flat feet, high arches or very rigid arches
• Walk, run or spend a lot of time on your feet at your job
• Wear unsupportive or poorly fitting shoes when exercising
• Walk extreme distances, especially if you usually don’t (like going on vacation and walking around a city all day sightseeing)
• Have a vitamin D deficiency, an eating disorder or irregular periods
• Have a condition that weakens your bones, like osteopenia or osteoporosis

Shin splints complications

Complications from shin splints are rare. But pushing through the pain to keep running, training or playing sports can increase your risk of a stress fracture in your shin bones. This is a type of broken bone. It happens when little cracks form in a bone after overusing it.

How doctors diagnose medial tibial stress syndrome

A healthcare provider will diagnose shin splints with a physical exam and by asking about your physical activities. Tell your provider when you first noticed shin pain or other symptoms. Let them know if anything makes the pain feel better or worse.

Your provider will have you move your knee, ankle and foot. They might press on your shin or ask you to stand, walk or jump. Tell your provider if any motions or movements hurt.

Your provider will usually be able to diagnose shin splints without any tests. But they’ll probably suggest an X-ray of your lower legs to make sure you don’t have a broken bone. They might order an MRI to check for small stress fractures that wouldn’t show up on X-rays.

Shin splints treatment

Giving your shins time to heal is the best way to manage shin splints. Your healthcare provider will suggest treatments to manage the symptoms and help you recover, including:

• Rest: You’ll need to avoid intense physical activities for up to a few weeks. Your provider will tell you which activities are safe to do and which you should stop.
• Ice: Apply an ice pack or cold compress to your shins for 10 to 20 minutes, up to three times a day. Wrap ice packs in a thin towel so they don’t directly touch your skin.
• Anti-inflammatory medications: Over-the-counter NSAIDs can help relieve pain and reduce inflammation. Your provider will tell you how often you should take them.
• Physical therapy: A physical therapist can show you stretches and exercises to relieve pain and help prevent future shin splints.
• Shoe inserts or footwear changes: You might need over-the-counter or custom inserts in your shoes to give your feet more support. Your provider might also recommend more supportive shoes based on the natural shape of your feet.
• Vitamin D supplements: Your provider may recommend a vitamin D supplement if you have a deficiency. They’ll tell you how much you’ll need and how often to take it.

When should I see my healthcare provider?

Visit a healthcare provider if you have pain in your lower legs that doesn’t get better after resting and trying at-home treatments. Especially if you have other symptoms, like swelling, numbness or tingling.

Shin splints can share some symptoms with compartment syndrome. Your provider will tell you what’s causing the symptoms and how you can feel better.

What can I expect if I have this condition?

Shin splints usually go away in a few weeks with rest and other treatments. You shouldn’t have any long-term effects after you get better.

Don’t resume exercising or sports before your provider says it’s safe. Ramping your activity level up too soon can make the shin splints come back and increase your risk of stress fractures.

How to prevent shin splints

Giving your legs time to heal and recover after intense exercise is the best way to prevent medial tibial stress syndrome. Your body is tough enough to handle the wear and tear of exercise, training or physical work. But it needs time to repair itself. That’s especially true when you’re starting a new sport or increasing your activity level.

Follow these tips to help prevent shin splints:

• Go slow. Increase your activity level gradually. Don’t jump right in to a new sport or workout regimen at full speed. Stick to the 10% rule. Don’t increase your activity by more than 10% in one week.
• Wear supportive shoes. Running shoes should be replaced every 300 miles. Talk to your healthcare provider or physical therapist about the right kinds of shoes for your body and exercises.
• Warm up and cool down. Stretching and easing in to and out of activities can help prevent injuries. This will also help your body begin and end intense activities safely.
• Listen to your body. The common phrase “no pain, no gain” is a myth. Use pain as a guide. If you’re hurting, take a break or reduce your activity level. Try other exercises that don’t put so much stress on your legs.