What you need to know about shin splints

Your shinbone is called the tibia, and the medical term for shin splints is medial tibial stress syndrome. As the name suggests, shin splints happen when you overwork (stress) the muscles and tissues in your lower legs, often resulting in significant pain.

The good news? Shin splints are temporary and there are a number of steps you can take on your own to treat them at home. The more you know, the faster you can heal and even prevent shin splints from happening again.

The most common symptom: Pain

While mild swelling and tenderness along the shinbone are possible, pain is by far the most common symptom of shin splints. It can range from mild (dull or achy) to severe (sharp or throbbing).

Some people feel shin strain worse during activity, while others notice it after long periods of inactivity, including when they wake in the morning.

The main cause: Overuse

Shin splints are caused by overuse of the lower legs. When tendons, muscles, and tissues around the tibia become inflamed and don’t get enough rest, the condition worsens.

Anyone can develop shin splints, but they’re most common among:

• Runners
• Dancers
• Athletes in high-impact sports
• People who increase workout intensity too quickly

Certain conditions — like osteoporosis, vitamin D deficiency, flat feet, or high arches — can also increase your risk.

The most effective treatment: Rest

When it comes to shin splints, rest is the best medicine. If you must be on your feet, consider wearing a fracture boot or walking on crutches since shin splints can become stress fractures if you don’t fully heal.

“The hardest part about treating shin splints is convincing people to do less,” said Dr. Michael Mashura, a board-certified orthopedic surgeon with HCA Florida Healthcare. “Too often, patients try to push through the pain, but ignoring it can make things worse. Left untreated, shin splints can progress into stress fractures and, in severe cases, may even require surgery. The best approach is also the simplest: rest.”

For shin splint relief, you can also try:

• Investing in supportive shoes if you don’t already own them. Shoe inserts can improve fit and arch support.
• Taking a break from the activity that caused the injury, which might mean you can’t run or play your sport for several weeks.
• Trying over-the-counter pain relievers, such as a nonsteroid anti-inflammatory drug (NSAID), to alleviate pain and reduce swelling.
• Stretching the muscles in the front and back of your lower leg very slowly and gently. Stop shin stretches immediately if it’s painful.
• Using an ice-cold compress for about 15 minutes, several times a day, to relieve any swelling, even if swelling isn’t visible.

As you begin to reintroduce activity, take it slowly and only increase your activity level in small increments. Remember, putting too much stress on your lower legs too quickly risks reinjury.

Moving forward

Once you’ve healed, prevention is key. Try preventing shin splints in the future by:

• Alternating daily exercises to work different parts of your body and reduce daily leg strain.
• Increasing exercise time or difficulty slowly, rather than making sudden increases, even in the years after you’ve fully recovered.
• Performing shin splint stretches before each workout, and taking time for cool-down stretches after.
• Wearing supportive, well-fitting footwear, especially during physical activity.

Support when and where you need it

If your shin pain hasn’t improved after a few weeks, or if it returns, speak with a doctor. An orthopedic specialist at HCA Florida Healthcare can advise you on the best treatment for you, tailoring your care plan to meet your unique needs and goals. From vitamin D3 supplements to physical therapy, we’ll help you get back on track.