Shin Splints

What Are Shin Splints?

Shin splints are pain along the shin bone, also called the tibia, according to Mayo Clinic. They are common in runners, dancers and military trainees, and they often show up when athletes start training harder. Any activity that asks a lot of your lower legs, with frequent starts, stops, or jumps, can bring them on.

What Are the Symptoms of Shin Splints?

Mayo Clinic describes tenderness, soreness, or pain along the inner shin, along with mild swelling in the lower leg. Cleveland Clinic says the pain can range from a mild ache to a sharp, stabbing feeling. It often starts during activity and, over time, can continue even at rest.

What Causes Shin Splints?

Cleveland Clinic explains that repeated stress from running, jumping, or heavy use of the legs pulls on the tissue around the shin bones, and that inflammation develops when the legs do not get enough time to recover. Risk factors named by Mayo Clinic include starting a running program, increasing exercise too quickly, running on hills or hard surfaces, and having flat feet or high arches. Cleveland Clinic also lists unsupportive shoes, running on uneven ground, and vitamin D deficiency.

How Do You Treat Shin Splints at Home?

Rest and ice are the foundation. In its diagnosis and treatment guidance, Mayo Clinic recommends resting from painful activities while staying active with low-impact exercise such as swimming, cycling, or water running. It also recommends icing the shin for 15 to 20 minutes at a time, 3 to 4 times a day for several days, and notes that over-the-counter pain relievers can help with pain. Once the pain is gone, return to normal activities gradually.

MedlinePlus adds that you should stretch the shin and calf muscles and use arch supports and proper shoes. It cautions that pain relievers such as ibuprofen, naproxen, and aspirin have side effects, including ulcers and bleeding, so ask your provider how much is safe for you.

How Long Do Shin Splints Take to Heal?

Cleveland Clinic says shin splints usually improve within a few weeks with rest and treatment, and that you should not return to exercise until a provider says it is safe, because resuming too soon can bring the pain back. MedlinePlus advises waiting until you have been pain-free for 2 to 4 weeks before restarting your sport and increasing slowly, and notes that full healing can take 3 to 6 months.

How Can You Prevent Shin Splints?

Mayo Clinic recommends increasing activity gradually, about 10% per week; choosing well-cushioned shoes suited to your feet and replacing running shoes every 350 to 500 miles; cross-training with low-impact activities such as swimming, walking, or biking; and strength training for the legs, ankles, hips, and core. Cleveland Clinic adds warming up and cooling down with stretching, and stopping or reducing activity when you feel pain.

Comfort for Tired Lower Legs

Once you are cleared to be active again, a gentle lower-leg massage is one way to care for tired calves. Pure Prime Emu Oil from our Emu Therapy brand is a natural oil you can use for that purpose. For sore muscles, a topical pain reliever such as Super Blue Stuff OTC is available in a 3-oz. roll-on. Read and follow the Drug Facts label. Neither replaces rest, ice, or the advice of your healthcare provider.

When Should You See a Doctor About Shin Pain?

Cleveland Clinic advises seeing a provider if lower-leg pain does not improve after a few days of rest and home care, especially with swelling, numbness, or tingling, or if pain lasts more than a week or two even with rest. It warns that pushing through pain can raise the risk of a stress fracture. Mayo Clinic says a provider can use your history, a physical exam, and sometimes imaging to rule out other causes such as a stress fracture.

Frequently Asked Questions

What are shin splints?

Shin splints are pain along the shin bone, also called the tibia. Cleveland Clinic explains that they are caused by inflammation in the muscles, tendons, and tissue around the tibia.

What causes shin splints?

Repeated stress from running, jumping, or heavy leg use pulls on the tissue around the shin bones, and inflammation develops when the legs do not get enough time to recover. Mayo Clinic lists increasing exercise too quickly, hills or hard surfaces, flat feet, and high arches as risk factors.

How do you treat shin splints at home?

Mayo Clinic recommends resting from painful activities, icing the shin for 15 to 20 minutes at a time 3 to 4 times a day for several days, and returning to activity gradually once the pain is gone. MedlinePlus also recommends stretching the shin and calf muscles.

How long do shin splints last?

Cleveland Clinic says they usually improve within a few weeks with rest and treatment. MedlinePlus advises 2 to 4 weeks without pain before returning to your sport, and notes that full healing can take 3 to 6 months.

How can I prevent shin splints?

Mayo Clinic suggests increasing activity about 10% per week, wearing well-cushioned shoes suited to your feet, cross-training with low-impact activities, and strength training for the legs, ankles, hips, and core.

When should I see a doctor for shin pain?

Cleveland Clinic advises seeing a provider if the pain does not improve after a few days of rest and home care, especially with swelling, numbness, or tingling, or if it lasts more than a week or two even with rest.

Sources

Created using Claude AI.

Edited by Stephen Eastmond.

Mayo Clinic, Shin splints: Symptoms and causes — https://www.mayoclinic.org/diseases-conditions/shin-splints/symptoms-causes/syc-20354105

Mayo Clinic, Shin splints: Diagnosis and treatment — https://www.mayoclinic.org/diseases-conditions/shin-splints/diagnosis-treatment/drc-20354110

Cleveland Clinic, Shin Splints — https://my.clevelandclinic.org/health/diseases/17467-shin-splints

MedlinePlus, Shin splints — https://medlineplus.gov/ency/patientinstructions/000654.htm