You finally get back into running, or push a little harder at the gym, and next thing you know, there’s that familiar shin pain. It starts as a dull ache but can quickly turn into something that makes every step feel like a chore.
If you’ve ever asked, “What are shin splints, and how do I stop them?”, you’re not alone. They’re one of the most common reasons people pause their training too soon, but they don’t have to be a setback.
In this guide, we’ll walk through how to get rid of shin splints the right way, why they happen, the signs to look out for, and real ways to treat and prevent them, including gear that can actually help. Let’s get into it.
Wait, What Exactly Are Shin Splints? Let’s Keep It Simple
Feeling sore along your shin after picking up running or a HIIT class? That’s likely shin splints, and they’re more serious than they sound.
Shin splints, medically called medial tibial stress syndrome (MTSS), happen when the tissue around your tibia (shinbone) gets inflamed due to repetitive stress or overuse. This pain usually runs along the inner or front part of your lower leg, between the knee and ankle.
The cause? Tiny tears in muscles, tendons, and bone tissue, especially around the tibia posterior muscle, which supports your foot’s arch and absorbs impact. When that impact piles up too quickly, like when switching from walking to sprints, the result is lower leg pain that can feel dull, sharp, or throb during or after exercise.
It’s common in runners, dancers, and athletes, and can affect up to 35% of physically active or athletic people during training phases.
Ignoring it can lead to stress fractures, so recognising it early is key.
Know the Signs, Shin Splints Symptoms to Watch For
Not sure if it’s just post-workout soreness or something more? Here’s how to tell if you’re dealing with shin splints.
The most common shin splints symptoms include:
- A dull ache or sharp pain along the inner or front edge of your shinbone
- Pain that starts during exercise (like running or jumping) and may stick around after
- Tenderness when pressing the area
- Mild swelling or tightness near the painful spot
- Pain that usually eases with rest, but gets worse if ignored
If the pain becomes constant or starts hurting even when you’re not moving, it might be a sign of a lower leg stress injury, like a stress fracture. That’s when it’s time to see a professional.
Is it okay to keep training with shin pain?
Only if you're into making it worse. Shin splints are your body waving a red flag; ignore it, and you risk a longer recovery or a full-blown fracture.
How to Get Rid of Shin Splints Without Losing Weeks?
Getting shin splints doesn’t mean pressing pause on everything. You just need to work smarter, not harder. Here’s how to treat them without feeling like you’re stuck on the sidelines forever.
1. Rest Smart - Not Still
You don’t have to completely stop moving. Just swap the pounding pavement for something gentler.
- Try low-impact workouts like swimming, cycling, or elliptical sessions.
- Keep blood flowing without irritating your shins further.
This is the heart of smart recovery, keeping active without aggravating the injury. It’s not just rest. It’s strategic rest.
2. Ice the Pain, Not the Progress
Use ice packs for 15-20 minutes, 3-4 times a day, especially after activity. Wrap the ice in a towel (never apply directly to skin), and let it calm the swelling and dull the ache.
3. Support Your Shins with Compression
If you haven’t already, now’s the time to bring in compression wraps or compression stockings for shin splints.
- They help control swelling, boost circulation, and stabilise the lower leg while healing.
- Look for graduated compression to target pressure where it’s needed most.
Wearing them post-workout or during long days on your feet can speed up recovery.
4. Put Your Legs Up - Literally
Whenever you’re resting, elevate your legs above heart level. This helps move fluid out of the area, reducing inflammation and improving healing.
5. Eat and Hydrate Like You Mean It
Recovery’s not just what you do, it’s also what you put in.
- Stay hydrated to keep muscles healthy and avoid leg cramps.
- Eat anti-inflammatory foods (berries, leafy greens, nuts, etc.).
- Don’t skip protein, it repairs tissue damage.
6. Footwear Check - It Might Be Time for a Change
Shin splints and worn-out shoes are a bad combo. Make sure your runners have:
- Solid arch support
- Good heel cushioning
- Enough room for your foot to move naturally
If your shoes are older than 6-12 months and you’re active regularly, it might be time for a fresh pair.
7. Add a Bit of Stretch and Strength
Once the pain starts fading:
- Begin with gentle calf stretches and toe raises
- Slowly introduce lower leg strengthening exercises
- Focus on balance and ankle control
This helps reduce strain on the tibia posterior muscle and lowers your risk of injury coming back.
8. Orthotics? Could Be a Game-Changer
Got flat feet or recurring shin splints? Consider custom or off-the-shelf foot orthoses. They support your arches and redistribute pressure, making a big difference during high-impact movements.
9. Return Slowly - Don’t Rush It
Even if you’re feeling good, go slow:
- Start with walking intervals
- Increase speed or distance a little each week
- Keep using compression wraps as a safety net
Give your shins the attention they deserve, and you’ll bounce back stronger, not slower.
Shin Splints Exercises and Stretches That Actually Help
Trying to shake off shin splints for good? A mix of stretching and strengthening is your best bet. These simple moves are easy to do at home and help relieve pain while building support around your shins.
Calf Stretch
Stand facing a wall, step one leg back, and keep that heel flat on the floor. Lean in to stretch the back leg’s calf.
- Hold for 20-30 seconds per side.
- Great for loosening tight gastrocnemius muscles.
Tibialis Anterior Stretch
Kneel on the floor with the tops of your feet flat behind you. Gently press your ankles down toward the ground.
Targets the front of the lower leg, where most shin splint symptoms begin.
Toe Raises
Stand with feet hip-width apart. Slowly lift your toes while keeping your heels on the floor.
- Do 2 sets of 10-15 reps.
- Builds strength in the muscles along the front of the shin.
Heel Drops (Eccentric Calf Work)
Stand on a step with your heels off the edge. Slowly lower your heels below step level, then return to neutral.
- 2 sets of 10-12 reps.
- Helps treat and prevent shin splints by strengthening the soleus muscle.
Ankle Circles
While seated or lying down, lift one foot and rotate your ankle slowly in circles.
- Do 30 seconds in each direction per ankle.
- Improves mobility and circulation in the lower leg.
Seated Shin Stretch
Sit on your knees with feet flat behind you. Press your ankles toward the floor to stretch the shin area.
Gently opens up tight tissue linked to lower leg pain.
Foam Rolling
Use a foam roller on your calves and alongside the shin, avoiding direct pressure on the shinbone.
- Roll each area for 30-60 seconds.
- Releases tension and improves flexibility in areas contributing to shin splints.
Short Foot Exercise
- Try to “shorten” your foot by pulling the ball of the foot toward the heel, without curling your toes.
- Strengthens foot stability, which reduces stress on the shin.
Dynamic Warm-Up Drills
Before workouts, try leg swings, ankle hops, or walking on your toes and heels.
These light workouts for shin splints prep your lower legs for movement.
Are shin splint exercises safe to do daily?
Yes, most of these low-intensity shin splints exercises and stretches are safe every day, especially if done gently. Just avoid pushing into pain and focus on form.
How to Prevent Shin Splints From Returning? (Don’t Wait for the Pain)
Once you’ve dealt with shin splints, keeping them away is all about small, smart choices. Here’s how to stay ahead of the pain:
- Ease into it: Gradually increase your workout’s intensity and duration. Avoid sudden spikes that overload your shins.
- Mix up your training: Cross-train with swimming, cycling, or elliptical sessions to give your legs a break from high-impact strain.
- Strengthen your base: Work on your hips and core to improve leg alignment. It reduces pressure on your shins during movement.
- Don’t skip stretches: Stretch your calves, shins, and ankles regularly. Pair it with toe raises and calf raises for long-term strength.
- Check your shoes: Worn-out or unsupportive shoes are a recipe for injury. Choose cushioned footwear with proper arch support.
- Orthotics might help: Flat feet or alignment issues? Ask a physio about inserts to give your feet and shins better balance.
- Warm up right: Use dynamic warm-ups like leg swings before running. Always cool down with light stretching after workouts.
- Mind the ground: Softer tracks are easier on your shins. Avoid long runs on hard concrete or uneven terrain.
- Don’t ignore warning signs: Feeling that familiar ache again? Stop, rest, and deal with it early; don’t push through.
- Try compression gear: Wearing graduated compression garments like compression stockings during or after training can help reduce fatigue, boost circulation, and prevent recurrence.
Can compression gear really stop shin splints?
It can’t fix poor training habits, but compression stockings are great for support, blood flow, and keeping your lower legs in better shape under stress. If you're wondering exactly What Do Compression Stockings Do, this guide breaks it down clearly.
When to See a Doctor? If It’s Not Getting Better…
Most shin splints ease up with rest and care, but sometimes your body needs backup. Here’s when it’s time to get help from a physio or doctor:
- Pain’s not going away after 2-3 weeks of rest and stretching
- Sharp or severe pain during activity that makes walking difficult
- Pain at rest or waking you at night, this may signal something more serious
- Swelling, redness, or warmth in your shin area could mean inflammation or infection
- Tingling, numbness, or weakness in your lower leg or foot, don’t ignore this
- Past stress fractures? Better to get checked early
- No improvement despite doing everything right, a physio for shin pain can offer next-level support, custom rehab, or scans if needed
Conclusion - Let’s Fix It the Right Way
You don’t have to live with shin pain or keep skipping leg day. In this guide, we covered what shin splints really are, how to spot the early symptoms, and the most practical ways to treat and prevent them, from smart rest and targeted exercises to using proper support like compression wraps and gear that actually works.
If you're ready to take action, we've got you covered at Compression Stockings Online. Whether you're recovering or looking to prevent flare-ups, we stock leading brands like:
- Jobst - trusted for clinical-grade compression
- Juzo - known for comfort and flexibility
- Sigvaris - ideal for everyday wear and support
- Venosan - reliable support backed by quality design
Need help picking the right option? Browse our store, check out more recovery tips on the blog, or reach out. Our team’s here to help you get back on your feet, pain-free.
FAQs - Quick Answers to Common Questions About Shin Splints
How to heal shin splints quickly?
Start by resting from high-impact activity and switch to low-impact movements like swimming. Apply ice 3-4 times a day, wear compression stockings to reduce swelling, and stretch your calves and shins gently. Recovery is faster when you treat early and stay consistent.
Can shoes cause shin splints?
Yes, worn-out or unsupportive shoes are a common trigger. If your shoes lack cushioning or arch support, they increase stress on your shins. Switching to well-fitted running shoes or using orthotics can make a big difference in preventing shin splints.
Should you massage shin splints?
Yes, but gently. Light massage can increase circulation and ease tightness in surrounding muscles. Avoid pressing directly on the shinbone. Foam rolling the calves and outer shin muscles can also help if done correctly.
How to sleep with shin splints?
Keep your legs slightly elevated with a pillow under your calves. This helps reduce inflammation. Wearing graduated compression socks overnight (if advised by a professional) may also support circulation and ease discomfort.
Is walking ok for shin splints?
In most cases, yes, if the pain is mild and easing. Walking on softer surfaces, with good footwear and compression wraps, can keep you active without aggravating the injury. If pain increases during or after, it’s best to pause.
Can I squat with shin splints?
If squatting doesn’t cause pain, it's usually fine. Focus on form and avoid adding too much weight. Pain during squats may point to overloading or poor movement mechanics, which might need adjustment or rest.
Why do I get shin splints so easily?
Frequent shin splints may be caused by poor footwear, weak foot or hip muscles, or flat arches. A rapid increase in training load without proper warm-ups is also a common factor. Strengthening your lower body and using supportive gear helps reduce recurrence.
Leave a comment