What Are Shin Splints? A Podiatrist Explains the Causes and Treatment
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A podiatrist explains what shin splints are, what causes that ache down your shin, and how to treat and prevent them.
By Sophie McLellan, Co-Owner & Podiatrist, Little Big Feet Podiatry, Brisbane
Key Facts
- What it isMedial tibial stress syndrome (MTSS): the muscles, tendons and shin bone becoming inflamed and painful from overuse.
- Most at riskRunners and jumpers, anyone ramping up activity too fast, people with flat or high arches, and those in worn-out or unsupportive shoes.
- Common symptomsAn ache along the inner shin that starts after exercise and can progress to pain during it, sometimes with tender spots along the bone.
- Primary treatmentRelative rest and a steadier training load, calf and shin stretches, cushioned supportive footwear, and orthotics or a podiatry review for stubborn cases.
What are shin splints?
Shin splints, or medial tibial stress syndrome (MTSS), occurs when the soft tissue (muscles, tendons etc) and/ the tibia itself become inflamed, swollen and painful.
MTSS is caused by overuse or repetitive stress over time, generally brought about by increased or excessive physical activity associated with weight bearing or running-based sports. Shin splints may affect one or both legs and due to the pain and discomfort, can cause a significant impact on daily living activities.
If caught in its early stages, shin pain can be treated successfully before progressing to MTSS. During these early stages, small microtears appear in the muscle surrounding the shin bone (Tibia). When the microtears and inflammation progress, the pressure on the fascia which encases the shin muscles and inserts into the shin bone, increases. If left untreated, this increased stress on the shin bone from the tight fascia may lead to shin splints.
Typically, shin pain begins as an ache along your shin bone following exercise. This gradually progresses until you experience pain during exercise. The pain is typically exacerbated by high impact activities like running and jumping. Some patients may notice tender lumps along the shin, indicating areas of inflammation.
What causes shin splints?
Common causes of shin pain include:
- Increased activity with inadequate rest (often when taking up a new sport or increasing the training volume)
- Pronating or flat feet (this can cause the surrounding muscles to work excessively)
- High arch or supinated feet (generally have less shock absorption and therefore increased stress)
- Inadequate warm-up
- Poor mobility (tight calf muscles and restricted ankle range of motion)
- Ill-fitting or worn out shoes (without midsole shock absorption)
- Hard training surfaces
How are shin splints treated?
Podiatrists regularly assist in the treatment and management of MTSS. Treatment plans depend on the severity and stage of the shin splints. Some treatment regimes may include:
- Stretching / Strengthening (especially calf & shin stretches)
- Massage, Western medical acupuncture, and trigger point treatment
- Modify training load and intensity (non-weight bearing activities such as swimming and cycling may be introduced to reduce the load/stress).
- Footwear prescription (especially with correct support and shock absorption)
- Gait analysis retraining
- Orthotic therapy
The Comfort Co Breakdown
Shin splints, in plainer English
Shin splints are the tissues around your shin bone getting inflamed from doing too much, too soon, usually in shoes that are not helping. It starts as a dull ache after exercise and can turn into ongoing pain if you push through it.
Why is my shin aching?
Too much, too soon. A jump in running, jumping or training volume loads the shin faster than it can adapt.
Not enough shock absorption. Flat, worn-out shoes and hard surfaces send more impact straight up the leg.
Your foot type. Flat feet or high arches change how force travels, so the shin muscles end up working overtime.
What happens if I ignore it?
Pushed too far, that ache can progress to constant pain and, at the far end, a stress reaction in the bone. Backing off early and fixing the footwear is far quicker than training through it.
Written by The Comfort Co team.
Symptoms, timeline and self-care
Shin splints follow a fairly predictable path, and catching them early makes the recovery much shorter.
The tell: pain that creeps earlier
The classic sign is an ache or tenderness along the inner edge of the shin that shows up after exercise. Left unchecked, it starts arriving during exercise, and high-impact activity like running or jumping makes it worse.1
How long it lasts
Caught early and given relative rest, many cases settle within a few weeks. Training through the pain drags it out, and shin pain that lingers or sharpens to one spot should be assessed to rule out a stress fracture.1
What you can do at home
Ease right back on the activity that flared it and swap to low-impact movement like swimming or cycling, stretch your calves, ice the sore area, stay off hard surfaces where you can, and move into cushioned, supportive shoes. Rebuild your training load slowly once the pain settles.2
The Comfort Co Solutions
Shin splints usually come about as punishment for trying to be healthier, so the goal is to take the load off your shins while you get moving again. Footwear does a lot of that work.
1. Start with supportive, cushioned shoes
Shin splints are often made worse by shoes with poor cushioning or no arch support, which are two of the three parts of the Comfort Co recipe. Look for shock absorption and firm arch support: Vitasole, built on VX Technology, is an easy starting point, and you can browse the full arch support collection.
2. Add orthotic insoles to shoes you own
If you love a pair that offers no support, a supportive insole can convert them, correcting pronation and taking pressure off your shins. Have a look through the insoles range.
3. Stretch, strengthen and ease back in
Tight calves are a major culprit, so pair the footwear changes with a steady calf and ankle stretching routine, and build your activity back up with proper rest days rather than diving straight back in. If you are not sure where to start, a podiatrist or physio can guide the plan.
Comfort Co Pro Tip
Hard surfaces are the enemy. Running on concrete or doing HIIT on tiles keeps the impact high, so use a shock-absorbing mat or switch to lower-impact movement until you are back to 100%.
Keep Reading
Quick questions
What do shin splints feel like?
Shin splints usually feel like an ache or tenderness along the inner edge of the shin bone that starts after exercise. As they progress, the pain can show up during exercise too, and some people notice tender spots along the bone.
How long do shin splints take to heal?
Caught early and given relative rest and a steadier training load, many cases settle within a few weeks. Training through the pain tends to drag it out, and shin pain that lingers should be checked by a podiatrist.
Should you keep running with shin splints?
No. Running through shin splints usually makes them worse. Swap to low-impact activity like swimming or cycling while they settle, then rebuild your load gradually.
What shoes are best for shin splints?
Shoes with good shock absorption and firm arch support take load off the shin. Cushioned, supportive shoes, or a supportive insole added to shoes you already own, are the footwear priority.
Are shin splints the same as a stress fracture?
No, but they can share a starting point. Shin splints are inflammation of the tissues and bone surface from overuse, while a stress fracture is a small crack in the bone. Pain that sharpens to one specific spot needs a podiatrist or doctor to rule out a stress fracture.
Sources
- Cleveland Clinic. Shin Splints. my.clevelandclinic.org
- OrthoInfo, American Academy of Orthopaedic Surgeons. Shin Splints. orthoinfo.aaos.org