By Dr. Michael LaRue, PT, DPT

If you’ve ever experienced a sharp, aching pain along the front of your lower legs after a run or workout, you might be dealing with shin splints—a common overuse injury affecting athletes, runners, and active individuals. This condition, medically known as medial tibial stress syndrome, can be frustrating and, if left untreated, may sideline you from your favorite activities.

In this guide, we’ll break down everything you need to know about shin splints: what causes them, how to treat them, and, most importantly, how to prevent them from returning.

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What Are Shin Splints?

Shin splints refer to inflammation and irritation of the muscles, tendons, and bone tissue around the tibia (shinbone). The pain typically occurs along the inner edge of the shin and is most common in runners, dancers, and military personnel.

Symptoms of Shin Splints

• Dull or sharp pain along the shinbone
• Tenderness or soreness when pressing on the shin
• Mild swelling in the lower leg
• Increased pain during or after physical activity
• Pain that improves with rest but returns when activity resumes

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What Causes Shin Splints?

Shin splints develop due to repetitive stress on the shinbone and surrounding muscles. Common causes include:

1. Sudden Increase in Activity

• Rapidly increasing running mileage or intensity
• Jumping into high-impact sports without gradual conditioning

2. Improper Footwear

• Worn-out or unsupportive shoes
• Running in shoes that lack proper arch support

3. Running Mechanics & Surfaces

• Overpronation (excessive inward foot rolling)
• Running on hard surfaces like concrete
• Frequent uphill or downhill running

4. Weak or Tight Muscles

• Weak calf and shin muscles
• Tight Achilles tendons and calf muscles

5. Poor Training Habits

• Lack of warm-up and stretching
• Training through pain without proper recovery

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Treatment for Shin Splints

If you’re already dealing with shin splints, don’t ignore the pain. Here’s how you can recover quickly and effectively:

1. Rest & Activity Modification

• Reduce high-impact activities (running, jumping) and switch to low-impact exercises like cycling or swimming.
• Avoid excessive walking or standing for prolonged periods.

2. Ice Therapy

• Apply ice packs to the affected area for 15–20 minutes, 3–4 times a day to reduce pain and inflammation.

3. Stretching & Mobility Work

• Calf Stretch: Stand facing a wall with one foot behind you, keeping your heel on the ground. Hold for 30 seconds.
• Tibialis Anterior Stretch: Sit on your heels with your feet flat and lean slightly backward to stretch the shin muscles.

4. Strengthening Exercises

Strengthening the muscles around the shinbone helps absorb impact forces, reducing stress on the tibia. Try:

• Toe Raises: Stand and lift your toes while keeping your heels on the ground (3 sets of 15 reps).
• Calf Raises: Stand on your toes and slowly lower down (3 sets of 15 reps).
• Resisted Ankle Dorsiflexion: Use a resistance band to strengthen the muscles at the front of your shin.

5. Foam Rolling & Massage

• Gently roll out the calves and shins using a foam roller to relieve muscle tightness.

6. Supportive Footwear & Orthotics

• Choose well-cushioned running shoes with proper arch support.
• Consider custom orthotics if you have flat feet or overpronation.

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How to Prevent Shin Splints

The best way to deal with shin splints is to avoid them altogether. Here are some key prevention tips:

✅ Gradual Progression: Increase running distance and intensity by no more than 10% per week.
✅ Cross-Training: Mix in low-impact activities like swimming or cycling to reduce stress on your legs.
✅ Strength & Mobility Work: Strengthen your calves, ankles, and hip muscles to improve stability and shock absorption.
✅ Proper Warm-up & Cool-down: Always stretch and warm up before intense exercise.
✅ Surface Awareness: Try running on softer surfaces (grass, tracks, trails) instead of pavement.
✅ Quality Footwear: Replace running shoes every 300-500 miles to maintain proper support.

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When to See a Doctor or Physical Therapist

If your shin splint pain persists despite rest and treatment or worsens with minimal activity, it may indicate a stress fracture or another underlying condition. Consult a physical therapist or sports medicine specialist if:

• The pain is severe or does not improve with home care
• You experience swelling or bruising
• Walking becomes painful or difficult

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Final Thoughts

Shin splints are a common but preventable condition. By listening to your body, progressing your training smartly, and prioritizing recovery, you can avoid recurring shin pain and stay active.

If you’re struggling with persistent shin splints or need a personalized treatment plan, I offer one-on-one consultations to help you recover and perform at your best. Contact me today to get started!