What Are Shin Splints: Treatment Options for You

Shin splints are a common issue for many active individuals in high-impact sports, particularly running. There's a misconception that they always come from the shin bone itself, but sometimes, they’re actually linked to your core and hip stability. So in many cases, strengthening your core and hips is just as important as treating the shin area itself.

In this article, we'll explore exactly what shin splints are and your options for treating and preventing them. Here’s a clear and informative guide to help you understand the condition and take the right steps toward relief and recovery.

What Are Shin Splints?

Shin splint is the general term for pain that occurs along the front of your lower leg, specifically along the shin bone (tibia). The medical term for this condition is medial tibial stress syndrome (MTSS), and it refers to inflammation of the muscles, tendons, and bone tissue around the tibia.

This type of shin pain is often associated with repetitive stress on the lower leg from running or jumping on hard surfaces. Shin splints usually develop gradually and can become persistent if left unaddressed.

What Are the Causes of Shin Splints?

The main cause of shin splints is overuse and pulling forces by attaching muscles and tendons on the tibia’s surface. When you increase the intensity of your exercise routine too quickly or do not give your legs enough time to rest, it places repeated stress on the muscles, tendons, and shin bone.

Here are more possible causes and risk factors of shin splints:

• Running on hard or uneven surfaces (like concrete or asphalt)
• Wearing worn-out or inappropriate footwear
• Flat feet, high arches, or rigid arches
• Weak or tight calf muscles
• Sudden increase in training volume or intensity
• Lack of cross-training or poor conditioning

Over time, the stress on the lower leg builds up and results in inflammation and pain.

Who Commonly Gets Shin Splints?

People involved in sports activities that include running, jumping, or sudden changes in direction are particularly prone. This includes:

• Runners, especially those training for races or endurance events
• Dancers, particularly those involved in high-impact styles
• Military recruits facing the demanding nature of military training (marching and other physically strenuous activities)
• Football, basketball, and tennis players
• Those starting an exercise programme
• Overweight or obese individuals

If you have recently changed your training routine or started exercising without proper conditioning, you may be more vulnerable.

Moreover, it turns out that women are more likely to experience shin splints than men, accounting for 55.3% of cases. This could be due to anatomical differences, such as wider hips and altered gait patterns, which may place more stress on the lower legs.

What Are the Symptoms and How Does It Feel?

The symptoms of shin splints usually include a dull, aching pain along the front of your lower leg. The pain typically occurs along the inside of the shin, easing with rest but returning when activity resumes. You may notice small, tender bumps or raised areas on the shin bone.

You might feel it:

• During exercise
• After stopping the activity
• When touching the shin bone

There may also be mild swelling in the area. In some cases, the discomfort can feel more like a burning sensation along the bone, especially after intense activity.

Interestingly, some people report that the pain shifts sides or alternates between legs. This can be a sign that the issue may be linked to gait or muscle imbalances, not just impact.

Shin Splints vs. Stress Fracture

It’s important to know the difference between shin splints and a stress fracture. While both cause leg pain, a stress fracture is a small crack in the bone, often requiring more rest and medical intervention.

Shin splints cause diffuse pain along the shin, while a stress fracture tends to cause sharp, localised pain that worsens with weight-bearing. If you have shin splints, the pain might ease during a warm-up. If it’s a stress fracture, the pain typically gets worse over time and does not improve with exercise.

Why Shin Splints Happen

Shin splints happen due to repetitive stress on the lower leg, especially when the muscles, tendons, and bones are not prepared for the load. This can occur with:

• A rapid increase in activity
• Lack of proper stretching or warm-up
• Running on sloped or uneven terrain
• Wearing unsupportive footwear

The body’s tissues can’t adapt fast enough, leading to inflammation and pain in your shin.

How Are Shin Splints Diagnosed?

Your doctor will likely begin with a physical exam and ask about your exercise routine, symptoms, and training habits. Most diagnoses are clinical, meaning imaging is not always needed.

However, to rule out more serious conditions like a stress fracture or compartment syndrome, they may recommend:

• X-ray – to check for bone injuries
• Bone scan or MRI – if pain persists despite rest

These help confirm the diagnosis and determine if there is another underlying issue.

What Are the Treatment Options for Shin Splints?

The good news is that shin splints treatment often doesn’t require surgery. Effective treatment for shin splints focuses on rest and recovery. Here are the key approaches:

1. Rest: Reduce or pause high-impact activities to relieve stress on the lower leg.
2. Ice packs: Apply 15–20 minutes several times a day to reduce inflammation.
3. Over-the-counter pain relief: Such as ibuprofen to manage discomfort
4. Compression and elevation: May help with swelling
5. Footwear check: Ensure you’re wearing supportive shoes.
6. Shoe inserts: Orthotics can help if your foot mechanics contribute to the problem.

If pain continues despite these efforts, you may need a specialist’s input.

How Does Physiotherapy Help?

SingHealth recommends sports physiotherapy for effective treatment, care, and rehabilitation for shin splints. This is especially suggested if the pain is ongoing or keeps returning.

A physiotherapist can guide you through:

• Stretching and strengthening the calves and leg muscles
• Correcting biomechanics or poor running form
• Taping techniques to support your shin
• Gradual return to activity plans
• Specific exercises:
  • Single-leg squats
  • Bulgarian squats
  • Lunges
  • Calf stretches
  • Trampoline drills
  • Lateral box jumps

This professional approach not only treats your shin splints but also addresses the root cause.

Your doctor may prescribe pain relief and assess running biomechanics, particularly over-pronation.

How Can You Prevent Shin Splints from Coming Back?

Once you’ve recovered, preventing future flare-ups is crucial. Here are some things to observe:

• Early stages benefit from rest and activity modification.
• Use ice or cold therapy for 10–15 minutes after activity to reduce pain and inflammation.
• Incorporate stretching of the lower-leg muscles into your routine.
• Warm up properly before activities.
• Gradually increase your training intensity.
• Strengthen your legs, especially calves and hips.
• Avoid running on hard surfaces too often.
• Rotate shoes regularly, and ensure they suit your foot type.
• Use shoe inserts if advised.

Small adjustments in training and footwear go a long way in keeping shin pain at bay.

When Should You See a Specialist?

If your shin pain is persistent, intense, or one-sided, it may be more than a shin splint. You can see a doctor or your physiotherapist if your shin splint pain is severe, doesn't improve with rest and conservative treatments after a few weeks, or if you experience symptoms like swelling, redness, or worsening pain.

Here are possible signs of a more serious injury:

• Severe or worsening pain
• Sharp or localised pain in one spot
• Pain even at rest or during the night
• Swelling that doesn’t go down, redness, and warmth
• Numbness or tingling
• Altered running form or muscle tightness
• Suspected stress fracture

A specialist can provide a diagnosis and determine if your pain is indeed shin splints or another condition, like a stress fracture. If you have a go-to physiotherapist, they can create a tailored treatment plan that may include physical therapy, targeted exercises, orthotics, or other interventions. They can also help you gradually return to your desired activity level without aggravating your injury.

Conclusion

Shin splints are common, often preventable overuse injuries affecting the front of your lower legs. With the right treatment for shin splints, including rest, physiotherapy, and a gradual return to activity, many patients recover well. The pain can also be managed with the right care and rehabilitation plan, especially if you take action early and listen to your body.