Understanding, Treating, and Preventing Shin Splints in IN

What Are Shin Splints?

Shin splints are essentially a catch-all term for pain that runs along the inside of your shinbone (tibia). When your body isn't accustomed to the stress of repetitive movements, the muscles and tendons that attach to your shinbone may become overworked, leading to the pain we know as shin splints. Over time, this can worsen if left untreated, affecting your mobility and overall comfort.

It’s important to note that shin splints aren’t necessarily caused by one specific action but are the result of repeated stress on the tibia, the large bone in your lower leg. Over time, this stress can lead to inflammation and pain. The people most at risk for developing shin splints tend to be those who engage in high-impact or repetitive activities without giving their bodies enough time to adjust.

Shin Splints Symptoms

The symptoms of shin splints vary depending on the severity of the condition, but there are a few things you’ll likely notice right away. The first sign is often a dull or sharp pain along the inside of your shinbone, usually during or after physical activity. The pain may subside after resting, but don’t be fooled. This doesn’t mean you’re in the clear. Here’s what you might experience if you’re dealing with shin splints:

• Pain along the Shin – You might feel pain that runs down the inside of the shin, especially during exercise or after it.
• Swelling – The area may become slightly swollen, particularly at the front of the lower leg.
• Tenderness – When you press on the affected area, it might feel tender or sore.
• Burning or Throbbing Sensation – Some people report a burning feeling, which can sometimes feel like the muscles are overstretched.
• Pain That Persists – As you continue your physical activities, the pain can become more intense and last longer, even after exercise.

Shin Splints Can Affect Other Areas of Your Body

Shin splints don’t just cause pain in your lower legs. They can have a ripple effect on other areas of your body if untreated. Since the body works as a connected system, an injury or imbalance in one area can lead to overcompensation and strain elsewhere. Here’s how shin splints may impact other parts of your body:

• Ankle Pain and Instability – An altered gait can put extra strain on the ankles, leading to instability or discomfort. 
• Foot Pain – Changes in weight distribution to avoid shin pain can cause tension and soreness in the feet. 
• Knee and Hip Tension – Overcompensating for shin splints can create stress in the knees and hips, potentially leading to further issues. 

How to Get Rid of Shin Splints

Nobody wants to be sidelined by an injury. But managing shin splints requires a combination of rest, targeted therapy and gradual reintroduction of activity. Since shin splints are caused by overuse, taking a break from high-impact activities is important for healing. However, there are some things you can do to help speed up your recovery, including:

• Rest – The most important step is to give your body time to recover. If you don’t rest, you risk aggravating the injury, which could prolong recovery time.
• Ice – Apply an ice pack to the affected area for 15-20 minutes at a time, several times a day. Ice helps reduce inflammation and numbs the pain.
• Over-the-Counter Pain Relief – Medications like ibuprofen or acetaminophen can help manage both the pain and inflammation.
• Compression and Elevation – Using compression wraps or sleeves can reduce swelling, and elevating your leg can promote better blood flow to the area.
• Physical Therapy – If your shin splints are more persistent, a physical therapist can help you with strengthening exercises and stretches to reduce the strain on your shin muscles and promote healing.

Stretches for Shin Splints

Stretching is one of the best ways to prevent and treat shin splints. When your muscles and tendons are flexible and strong, they’re less likely to get overstressed. It’s a good idea to incorporate these stretches into your routine to both heal and avoid future shin splints. Here are some stretches that can make a big difference:

1. Calf Stretch:
   • Stand facing a wall with one foot forward and one foot behind.
   • Keep the back leg straight and press your heel into the ground as you lean forward.
   • Hold for 20-30 seconds and then switch legs.
2. Tibialis Anterior Stretch:
   • Kneel on a soft surface, with the tops of your feet flat on the floor.
   • Slowly lean back, sitting on your heels, to feel a stretch in your shins.
   • Hold for 15-20 seconds, making sure to keep your posture upright.
3. Toe Raises:
   • Stand with your feet shoulder-width apart and a few inches away from a wall.
   • Raise your toes off the ground while keeping your heels firmly planted.
   • Lower your toes back to the ground and repeat 10-15 times.

Incorporating these stretches into your routine can help prevent muscle tightness and improve your range of motion, both of which can reduce the risk of shin splints.

How to Avoid Shin Splints

If you’ve been able to avoid shin splints so far, consider yourself lucky. But just because you haven’t dealt with shin splints yet doesn’t mean you shouldn’t be proactive. Prevention is always better than treatment, and by following some basic tips, you can reduce your risk:

• Gradual Progression – Increase exercise intensity and duration slowly to avoid overloading the shins.
• Proper Footwear – Wear shoes that provide adequate support and cushioning. Replace them regularly, especially if you run frequently.
• Cross-Training – Incorporate low-impact activities like swimming or cycling to reduce repetitive stress on the shins.
• Surface Selection – Opt for softer running surfaces, such as grass or tracks, instead of concrete.
• Strength Training – Focus on strengthening the calf, ankle and foot muscles to support the lower leg.

What Do Shin Splints Feel Like?

Individuals with shin splints often describe the sensation as:

• A dull ache along the front part of the lower leg.
• Tenderness or soreness along the inner side of the shinbone.
• Mild swelling in the lower leg.
• Pain that intensifies during and after exercise.

In advanced cases, the pain can become sharp and persistent, even during rest. If you experience severe symptoms or if the pain doesn't improve with rest, you should reach out to our providers or therapists for assistance.

Contact Us

Shin splints are a common issue, but with proper care and preventive measures, they can be effectively managed. If you’re experiencing persistent shin pain, seeking professional guidance from a specialist can help you recover faster and prevent future injuries. At Forté Sports Medicine & Orthopedics, we offer expert treatment options tailored to your specific needs. Whether you're an athlete or a recreational exerciser, our team can help you stay active and pain-free. Contact us today to get started on your path to recovery!