Understanding Shin Splints: Causes, Symptoms, Treatment, and Prevention

What Are Shin Splints?

Shin splints, formally known as medial tibial stress syndrome, refer to pain along the shin bone (tibia) typically caused by repetitive stress. This condition affects the lower leg muscles, tendons, connective tissues, and bone. It is common among runners, dancers, military recruits, and athletes engaged in high-impact sports.

The term shin splints is often used to describe general shin pain from physical activity, but medically, it specifically refers to inflammation of the muscles, tendons, and bone tissue around the tibia. It most commonly occurs on the inner side of the shin, a condition known as medial shin splints, but can also appear on the outer side (anterior shin splints).

What Do Shin Splints Feel Like?

If you’re wondering what shin splints feel like, the pain of shin splints typically begins as a dull ache along the front or inner portion of the lower leg. This discomfort can intensify into a sharp, burning sensation with continued activity. Many describe it as a throbbing pain that worsens with exercise and improves with rest.

Common symptoms of shin splints include:

• Lower leg pain during or after exercise
• Tenderness or soreness along the shin bone
• Mild swelling in the lower leg
• Pain that worsens when touching the shin

What Causes Shin Splints?

Shin splints often develop when there is repeated stress on the lower leg. Common causes include:

• Sudden changes in your exercise routine (e.g., increased mileage or intensity)
• Running on hard surfaces or uneven ground
• Wearing worn-out or unsupportive running shoes
• Having flat feet

People who play sports or engage in activities that involve a lot of jumping, stopping, and starting are particularly prone to developing shin splints.

How Are Shin Splints Diagnosed?

Orthopaedic surgeons or sports medicine specialists diagnose shin splints based on your medical history, physical exam, and in some cases, imaging tests. They’ll ask about your exercise routine, recent activity changes, and examine your lower leg for tenderness and swelling.

To rule out more serious conditions like a stress fracture, doctors may order an X-ray or bone scan. A stress fracture typically causes more localized pain and may require different treatment.

How Do You Treat Shin Splints?

The good news is you can often treat shin splints at home with simple measures:

• Rest: Reduce stress on your legs by stopping high-impact activities.
• Ice packs: Apply ice to the painful area for 15–20 minutes several times a day.
• Pain relievers: Over-the-counter anti-inflammatory painkillers like ibuprofen can reduce pain and swelling.
• Shoe inserts: Use shock-absorbing insoles, arch supports, or supportive shoes to reduce strain on your legs.
• Shin splint stretches: Gentle stretching of the calf and shin muscles helps improve flexibility and healing.
• Cross-train: Switch to low-impact exercises like swimming or cycling to stay active without worsening symptoms.

A physical therapist may design a program of stretching and strengthening exercises to support recovery and help you return to activity safely.

How Long Do They Take to Heal?

Shin splints typically heal within a few weeks, depending on severity and how well you treat them. Ignoring the pain or returning to activity too soon may cause more serious injuries, such as a stress fracture.

You’ll know you’re recovering when the pain fades during daily activities and gentle exercise becomes pain-free. Always check with a healthcare provider before resuming a running program or intense workouts.

How to Prevent Shin Splints

To prevent shin splints, especially if you’re active or starting a new workout, take the following steps:

• Gradually increase intensity to avoid sudden changes
• Wear the right shoes for your activity and foot type
• Use shoe inserts or arch supports if you have flat feet
• Avoid hard surfaces or uneven surfaces
• Warm up and cool down properly
• Alternate activities with cross-training routines to reduce stress

Paying attention to how your body responds during physical activity is essential to maintaining long-term leg health.

When to See a Specialist

Shin splints are a common but manageable condition. However, persistent leg pain, mild swelling, or symptoms that don’t improve with rest could indicate a more serious problem, such as a stress reaction/fracture. A visit to a sports medicine or orthopaedic specialist is essential for accurate diagnosis and tailored treatment.

Get Relief from Shin Pain at JIS Orthopedics

If shin splints are keeping you from doing what you love, it’s time to take action. Our team at JIS Orthopedics, with locations in New Albany and St. Clairsville, OH, specializes in diagnosing and treating lower leg pain with advanced, personalized care. 

Whether you’re a runner, athlete, or just trying to stay active, we can help you feel your best again. Contact us today to schedule your consultation and begin your journey to a pain-free life.

Medically reviewed by Dr. Nicholas Walla