Shin splints are one of the most common (and frustrating) injuries runners face — especially beginners or anyone increasing their mileage too quickly. That sharp pain along the front or inside of your lower legs can make every step uncomfortable.
The good news? With the right approach, you can manage, treat, and even prevent shin splints so they don’t keep you off the road for long.
What Are Shin Splints?
Shin splints, or medial tibial stress syndrome, occur when the muscles and tendons around your shinbone become inflamed. It often shows up as aching or sharp pain along the front or inner part of your lower leg — especially during or after running.
They’re usually caused by:
- Rapid increase in mileage or intensity
- Running on hard surfaces
- Worn-out or unsupportive shoes
- Weak lower leg muscles
- Poor running form
How to Treat Shin Splints
First rule: don’t push through the pain. Shin splints may not be serious at first, but they can lead to stress fractures if ignored.
Try these treatment strategies:
- Rest or reduce running for a few days to allow healing
- Ice your shins for 15–20 minutes, 2–3 times a day
- Elevate your legs when sitting to reduce swelling
- Use anti-inflammatory medications if needed (with a doctor’s advice)
- Wear compression sleeves to support the area and improve circulation
Gentle activity like walking, cycling, or swimming can keep you moving without putting pressure on your shins.
Check Your Running Shoes
Worn-out shoes or ones that don’t support your foot properly can worsen shin splints. Visit a running store and get professionally fitted for shoes that match your gait and arch type.
Consider replacing your shoes every 300–500 miles — or sooner if you notice signs of wear.
Strengthen and Stretch
Strengthening the muscles around your ankles, calves, and feet helps absorb impact and reduce shin stress.
Try these exercises:
- Calf raises
- Toe taps
- Heel walks
- Ankle circles
- Resistance band foot flexions
Also, stretch your calves and Achilles regularly, especially after your runs.
Improve Your Running Form
Bad form increases strain on your legs. Focus on:
- Shorter strides
- Landing mid-foot, not on your heels
- Keeping your posture upright
- Relaxing your arms and shoulders
If needed, consider filming your run or working with a coach or physical therapist to adjust your form.
Cross-Train and Rest
Include low-impact cross-training like biking, rowing, or elliptical workouts during recovery. This keeps your endurance up without the pounding of pavement.
And don’t skip rest days — your legs need time to recover, especially if you’re new to running or ramping up your training.
When to See a Doctor
If the pain doesn’t go away after rest, or if it worsens even with treatment, it could be more than shin splints — like a stress fracture or compartment syndrome.
Seek medical advice if:
- Pain continues for more than 2–3 weeks
- Swelling increases
- You feel pain even when walking
Final Thoughts
Shin splints are frustrating, but they don’t have to stop your progress. By listening to your body, wearing the right gear, and strengthening key muscles, you can treat and prevent them for good.
Run smart — and stay strong.
