Runner massaging a sore shin while wearing calf compression sleeves

Shin Splints: How to Treat Them and Get Back to Walking or Running

Short answer: shin splints (medial tibial stress syndrome) are pain along the inner edge of the shin bone caused by doing too much, too soon. The American Academy of Orthopaedic Surgeons lists the core treatment as several weeks of rest from the activity that caused them, ice, supportive footwear or insoles, flexibility work and a gradual return. Most people are back to normal activity within a few weeks, provided they do not try to push through the pain. Swap running or long walks for swimming or cycling while the shins settle.

What do shin splints feel like?

A dull, aching pain along the lower two thirds of the inner shin, usually spread over several inches rather than in one spot. It typically comes on during or after exercise. Early on it eases when you stop. If you keep training through it, it starts earlier, lasts longer and can ache even at rest. The area may be tender to press and slightly swollen.

What causes shin splints?

  • A sudden increase in distance, speed, hills or frequency of running or walking.
  • Starting a new activity, such as a walking programme, dance class or military-style training.
  • Hard or sloped surfaces.
  • Worn-out shoes. Cushioning is largely gone after 300 to 500 miles.
  • Flat feet or very rigid arches, which change how impact travels up the leg.
  • Tight calves and weak hip and lower leg muscles.

How do I treat shin splints at home?

  • Relative rest. Stop the activity that hurts for two to four weeks. Stay fit with low-impact exercise: swimming, cycling or an elliptical trainer.
  • Ice. 15 to 20 minutes, several times a day, for the first few days and after activity. Keep a cloth between ice and skin. More in heat or ice for pain.
  • Compression. The AAOS notes that an elastic compression bandage or sleeve may help prevent additional swelling. Many runners also find calf sleeves comfortable when they return to activity. Our compression socks guide explains sizing and pressure.
  • Footwear and insoles. Replace worn shoes. If you have flat feet, arch-support insoles help spread the load.
  • Stretch and strengthen. Daily calf stretches with the knee straight and bent, plus heel raises, toe raises and hip strengthening such as side-lying leg lifts.

See our shin splints collection and leg support range.

How long do shin splints take to heal?

Typically two to six weeks, depending on how long you trained through the pain before resting. You are ready to return when you have been pain-free for at least two weeks in daily life, the shin is no longer tender to press and you can hop on the leg without pain.

How do I return to running or walking without shin splints coming back?

  • Restart at about half your previous distance and a lower intensity, on a soft, level surface.
  • Increase total weekly distance by no more than about 10% a week.
  • Alternate impact days with low-impact days.
  • Warm up first and keep up the calf and hip exercises.
  • If pain returns, drop back a stage for a few days rather than pushing on.

How do I know it is not a stress fracture?

Shin splints hurt over a long strip of bone. A stress fracture tends to hurt in one small, specific spot that is very tender to press, may hurt at night or at rest and does not ease with a couple of weeks off. See a doctor if that matches your pain. Also seek prompt care for severe pain with a tight, swollen, shiny lower leg, numbness in the foot, or pain after exercise that does not settle with rest, which can indicate compartment syndrome.

Key takeaways

  • Shin splints are an overuse injury: too much, too soon.
  • Rest from impact for two to four weeks and cross-train with swimming or cycling.
  • Ice, compression, good shoes and arch support help the shins settle.
  • Return gradually, increasing about 10% a week.
  • Pinpoint bone pain or pain at rest needs checking for a stress fracture.

Sources

This article is general wellness information and is not medical advice. It does not replace an examination by a qualified healthcare professional. If your pain is severe, sudden or getting worse, please see a doctor.

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