Shin splints (medial tibial stress syndrome) are a common lower leg injury among runners and athletes who play high-impact sports. The pain from shin splints is typically felt on the inner lower leg and front of your shin bone.

The pain usually comes on during activity and eases when you stop. Symptoms that persist may indicate a more serious problem such as a stress reaction or fracture.

Rest

When you begin to feel shin splint pain, you should stop exercising. This will allow the inflamed muscle and bone tissue to rest. Continuing to exercise with shin splints only increases your risk of injury and prolongs the recovery time. Ice packs, over-the-counter pain relievers, shoe inserts and calf stretches can help reduce the pain and discomfort.

Shin splints, or medial tibial stress syndrome, occur when the muscles, tendons and bone tissue in your lower leg become overworked due to repetitive stress. The pain usually develops along the inner lower leg and front of your shin bone (tibia), and may be sharp or dull. This condition is most common in runners, but it also affects dancers and military recruits.

Most shin splints will resolve on their own with proper rest, avoiding overwork and using tools like ice, pain relievers, calf stretches and support shoes. Some people need to visit a specialist, such as a sports medicine or orthopedic doctor, for accurate diagnosis and tailored treatment. In severe cases, surgery has been used to treat shin splints that do not respond to other nonsurgical treatments.

Ice

Shin splints are pain and tenderness in the lower legs that can start as a dull ache or throbbing sensation and get worse with exercise. They most often occur in the front and inner part of the lower leg, but can also be felt in the middle or outer shin. Some people are more prone to developing shin splints than others. This includes beginners who may have not conditioned their muscles and tendons adequately before increasing workout intensity, those who train on hard surfaces or wear unsupportive shoes, and people with flat feet or rigid arches that don’t distribute forces well when walking or running.

Ice packs, ice baths and cold water immersion can reduce pain, swelling, inflammation and speed healing. Make ice a regular part of your recovery routine. When buying ice packs, look for a flexible gel that can conform to your legs and are easy to use on the go. You can also try Luna’s in-home PT, which combines ice therapy with hands-on care for faster, more convenient recovery. Icing will not prevent shin splints, but can help ease symptoms in those who already have them.

Over-the-Counter Pain Relievers

Shin splints, also known as medial tibial stress syndrome, are pain and swelling in the tendons, muscles and bone tissue of the front of your lower leg. Runners and other people who exercise heavily are at risk for the condition. It may be aggravated by poorly fitting shoes, increasing training too quickly and doing repetitive movements.

Your doctor can diagnose the condition based on your medical history and a physical exam. They will ask about recent activity changes and examine your ankle, foot and lower leg. They may also order an X-ray or bone scan to check for a stress fracture.

Symptoms can be relieved with rest, ice and over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen. Shoe inserts or arch supports can help reduce strain on your legs. Gentle calf and shin muscle stretches can help improve flexibility. A physical therapist can design a program of exercise to speed recovery and prevent shin splints from returning. It is important to return to activity gradually, so your muscles and bones heal properly.

Shoe Inserts

Shoe inserts can reduce the impact on your feet during exercise. They help disperse shock and reduce the strain on your feet, ankles and legs. This can reduce or eliminate shin splint pain.

Shoe insoles that provide arch support are essential to reduce the risk of shin splints. They also improve the fit of your shoes and can reduce overpronation and supination that contribute to shin splints.

People with flat feet are more prone to shin splints because they don’t have the necessary foot arches to absorb shock and support the kinetic chain from heel to toe. Shoe insoles for flat feet and other foot types can reduce shin splints.

Shin splints can occur during any form of exercise or sport that involves repetitive impact on the lower legs. It’s important to avoid hard surfaces and increase activity gradually. It’s also important to stretch and take breaks from high-impact activities to let muscles, tendons and bones rest. Over-the-counter pain relievers can ease the discomfort. If shin splints become debilitating, see a doctor for advice and treatment.

Stretches

Shin splints, also called medial tibial stress syndrome, are pain and inflammation of the muscles, tendons and bone tissue along your shinbone (tibia). They’re more common in people who participate in high-impact activities, like running or marching and for those who have flat feet or a rigid arch.

If you suspect shin splints, rest, ice the injury and take over-the-counter nonsteroidal anti-inflammatory drugs (such as ibuprofen). You can also use self-massage to flex and stretch your lower legs. You should begin exercising again slowly to prevent the injury from recurrence.

See a sports medicine professional if you continue to experience shin splints. They can watch you run and evaluate your injuries to help prevent shin splints from developing in the future. They can also recommend shoe inserts, kinesiology tape, compression socks or a foam roller to help you manage your injury. They may recommend a physical therapist for a more personalized treatment plan and to develop a strength-training program that helps you recover from shin splints.