What Are Shin Splints?

If you’ve ever felt a dull, aching pain along your lower leg after a run or workout, you might have experienced shin splints. This common overuse injury happens when the muscles and tissues around your shinbone become irritated from too much activity, too soon.
Shin splints often affect runners, dancers, athletes, and military members, especially those who train hard or are just starting a new routine. But anyone who’s active can be at risk.
Understanding what causes shin splints, how to treat them, and ways to prevent them can help you stay healthy, avoid long-term pain, and keep doing the activities you enjoy.
What Are Shin Splints?
Medical Definition
Shin splints, medically known as medial tibial stress syndrome (MTSS), refer to a common condition that causes discomfort or shin pain along the inner edge of the shin bone, also called the tibia.
This large bone runs down the front of your lower leg, and when it’s overworked, the tissues around it can become inflamed and painful, especially during or after physical activity.
Anatomy Involved
Shin splints affect the lower two-thirds of the inner shin, where muscles, tendons, and the thin layer of bone lining (called the periosteum) are under repeated stress.
The main muscles involved are the tibialis anterior and tibialis posterior, which help control foot and ankle movement. When these areas are pushed too hard, too quickly, small tears and irritation can lead to the nagging discomfort known as shin splints.
Causes of Shin Splints
Overuse and Repetitive Stress
Shin splints are often caused by doing too much, too quickly—especially in high-impact activities like running, jumping, or intense training. These movements put repeated stress on your lower legs, leading to small injuries, or microtrauma, in the muscles and connective tissues around the shinbone.
Over time, this constant impact can irritate the area, causing pain and inflammation. It’s your body’s way of signaling the need to slow down and recover.
Risk Factors
Several things can raise your chances of developing shin splints, especially if you’re active or just starting a new routine. Here are some common risk factors to watch for:
- Training-Related – Rapid changes in your workout routine or poor technique can overload the muscles and bone tissues in your lower legs.
- Structural Issues – Foot shapes like flat feet or high arches can affect how your legs absorb impact, increasing shin stress.
- External Factors – Hard surfaces and unsupportive footwear can add extra strain to your shins with every step.
Shin Splints Symptoms
Shin splints often start with subtle discomfort and can worsen over time if not addressed. Common shin splint symptoms include:
- Dull, aching pain along the inner or front part of the lower leg.
- Pain that begins during or shortly after exercise routine.
- Tenderness when pressing on the affected area.
- Mild swelling in the lower leg.
- Pain that starts off occasionally but can become constant if the activity continues.
Who’s at Risk?
High-Risk Groups
Runners and joggers are especially prone to shin splints, particularly beginners or those returning after a break, as sudden increases in mileage can strain the lower legs.
Dancers, who perform repetitive movements on hard surfaces, and military recruits undergoing intense physical training are also at higher risk due to the constant impact and stress on their shins.
Other Susceptible Individuals
Athletes starting new or more demanding routines may overload their legs before their bodies can adapt. People with poor biomechanics or misalignment, such as flat feet or abnormal gait patterns, are also more likely to develop shin splints without proper support and conditioning.
Diagnosis of Shin Splints
Clinical Assessment
Diagnosing shin splints usually starts with a physical exam and a review of your activity history. A healthcare provider will ask about your symptoms, training routine, and any recent changes in activity to pinpoint the cause of your pain.
Diagnostic Tools
While most cases can be diagnosed without tests, your provider may want to rule out other conditions like stress fractures or chronic exertional compartment syndrome if symptoms are severe or long-lasting.
If shin splints diagnosed, imaging tools like X-rays or MRIs may be used to get a clearer picture of what’s going on inside your leg.
Shin Splints Treatment Options
Treating shin splints early can help you recover faster and avoid further injury. Most mild cases respond well to at-home care and smart support strategies.
Initial At-Home Care
RICE Protocol:
- Rest – Take a break from high-impact activities to give your legs time to heal.
- Ice – Apply cold packs for 15–20 minutes at a time, several times a day, to reduce pain of shin splints and inflammation.
- Compression and Elevation – Use a compression wrap and prop your leg up if there’s noticeable swelling.
Pain Management:
- Over-the-counter medications like ibuprofen or naproxen can help ease discomfort and reduce inflammation during recovery.
Supportive Measures
Wearing orthotics can help correct foot mechanics for those with flat feet or high arches. Choosing footwear with good arch support and proper cushioning also helps absorb impact and protect the lower legs during activity.
Physical Therapy
Shin splints therapies targeted stretching exercises, especially for the calves and Achilles tendon, improve flexibility and reduce strain. Strengthening the muscles in your shins, legs, and core can help prevent shin splints from returning by improving stability and support.
Prevention of Shin Splints
Staying active doesn’t have to mean dealing with pain—smart habits can go a long way in preventing shin splints before they start.
Smart Training Practices
Build up your workouts gradually, increasing intensity and duration over time to avoid overloading your legs. Including regular rest days in your routine gives your body time to recover and stay strong.
Proper Equipment
Wearing well-fitted supportive shoes designed for your activity can help absorb impact and support your feet. Be sure to replace your shoes every 300 to 500 miles to maintain proper cushioning and stability.
Technique and Cross-Training
Always take time to warm up before exercise and cool down afterward to reduce strain. Mixing in low-impact activities like swimming or cycling can reduce stress on your legs while keeping you fit.
When to See a Doctor
Signs of a More Serious Condition
Most shin splints improve with rest, but some signs may need a doctor’s attention. If pain doesn’t go away, returns quickly with activity, or is paired with swelling, redness, or changes in leg shape, it may be more than a simple overuse injury.
Numbness or tingling can also signal a deeper issue. In some cases, the real problem could be a stress fracture or chronic exertional compartment syndrome, which require medical evaluation and treatment.
Conclusion
Shin splints are a common but treatable condition that can interrupt your routine if not addressed. With proper care—like rest, gradual training, and supportive footwear—most people recover and return to the activities they enjoy.
With early treatment and the right support, most people recover from shin splints in just a few weeks. Knowing how long shin splints last and what steps to take can help you avoid setbacks and stay on track with your fitness goals.
If you’re dealing with ongoing leg pain or want expert guidance to stay active, the team at OPA Ortho is here to help. Book a visit with one of our specialists today and take a step toward better movement and lasting wellness.