Shin Splints? Why Your Shins Hurt & Medically Approved Next Steps

If you've noticed a dull, aching pain along the front or inner part of your lower leg—especially during or after exercise—you may be dealing with shin splints. Shin splints are common, particularly among runners, athletes, military recruits, and anyone who recently increased their physical activity.

The medical term for shin splints is medial tibial stress syndrome (MTSS). While the name sounds serious, shin splints are usually treatable and often improve with the right care. That said, ignoring persistent pain can lead to more significant injuries, including stress fractures.

Here's what you need to know.

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What Are Shin Splints?

Shin splints refer to pain along the shinbone (tibia), the large bone at the front of your lower leg. The discomfort typically develops when the muscles, tendons, and bone tissue around the tibia become overworked.

The pain often:

• Starts gradually
• Worsens during exercise
• Improves with rest (at least early on)
• Feels like a dull ache or tenderness
• Occurs along the inner edge of the shinbone

In more advanced cases, the pain may persist even when you're not exercising.

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Why Do Shin Splints Happen?

Shin splints usually develop due to overuse. When you suddenly increase the intensity, duration, or frequency of activity, your lower legs may not have enough time to adapt.

Common causes include:

• Increasing running distance too quickly
• Switching to harder running surfaces (like concrete)
• Worn-out or unsupportive shoes
• Flat feet or high arches
• Poor running mechanics
• Weak hips or core muscles
• Tight calf muscles or Achilles tendons

Your body is adaptable—but only if you give it time. Shin splints often happen when that adaptation period is skipped.

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Shin Splints vs. Stress Fracture: What's the Difference?

It's important to distinguish shin splints from a stress fracture.

Shin Splints:

• Pain spreads along a larger area of the shin
• Feels dull or aching
• Improves with rest (at least initially)

Stress Fracture:

• Pain is sharp and localized to one small spot
• Hurts even at rest
• Gets worse over time
• May cause swelling

A stress fracture is a small crack in the bone and requires medical evaluation. If your pain is pinpointed and persistent, you should speak to a doctor promptly.

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Who Is Most at Risk for Shin Splints?

Certain groups are more likely to develop shin splints:

• Runners (especially beginners)
• Dancers
• Military recruits
• Athletes in high-impact sports (basketball, soccer)
• People returning to exercise after a break

You may also be at higher risk if you:

• Have flat feet or overpronation
• Wear unsupportive shoes
• Have tight calves or weak stabilizing muscles

Shin splints are common—but they're not something to push through.

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Medically Approved Next Steps for Shin Splints

The good news? Most cases of shin splints improve with conservative treatment.

1. Rest (But Don't Stop All Movement)

The first step is reducing high-impact activity.

• Pause running or jumping sports temporarily
• Switch to low-impact activities like swimming or cycling
• Avoid pushing through sharp or worsening pain

Rest doesn't mean complete inactivity. Gentle movement that doesn't worsen symptoms can actually support healing.

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2. Ice the Area

Applying ice helps reduce inflammation and discomfort.

• Ice for 15–20 minutes at a time
• Repeat 2–3 times per day
• Always wrap ice in a cloth (don't place directly on skin)

This is most helpful in the first few days after pain begins or after activity.

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3. Check Your Shoes

Footwear plays a major role in preventing and treating shin splints.

• Replace worn-out running shoes (most last 300–500 miles)
• Choose shoes designed for your foot type
• Consider arch supports or orthotics if recommended by a professional

Poor support can continue to strain the shin even if you're resting.

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4. Stretch and Strengthen

Tight calf muscles and weak stabilizers contribute to shin splints.

Focus on:

• Calf stretches
• Achilles tendon stretches
• Toe raises
• Heel drops
• Hip and core strengthening exercises

Improving strength and flexibility helps distribute forces more evenly across your legs.

Since tight calves and stiff Achilles tendons are common contributors to shin splints, it's worth checking if you're also experiencing Achilles tendon pain—a free AI-powered symptom checker can help you understand whether this related issue may be affecting your recovery.

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5. Gradually Return to Activity

When pain improves:

• Increase mileage by no more than 10% per week
• Alternate hard and easy workout days
• Avoid sudden changes in terrain
• Stop if pain returns

Returning too quickly is one of the main reasons shin splints come back.

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When Should You See a Doctor?

Most cases of shin splints improve within a few weeks with proper care. However, you should speak to a doctor if:

• Pain is severe or worsening
• You have swelling that doesn't improve
• Pain is sharp and localized
• You can't bear weight on the leg
• Pain persists despite rest

In rare cases, lower leg pain may signal a more serious condition like a stress fracture or compartment syndrome, which requires immediate medical evaluation. If pain is intense, associated with numbness, weakness, or severe swelling, seek urgent care.

It's always better to check than to guess—especially when pain affects your ability to walk or exercise normally.

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How Long Do Shin Splints Last?

With proper treatment:

• Mild cases may improve in 2–3 weeks
• Moderate cases may take 4–6 weeks
• More severe cases can take several months

Healing time depends on how early you address the problem. Continuing high-impact exercise despite pain significantly delays recovery.

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Can Shin Splints Be Prevented?

Yes—prevention is possible and often simple.

Practical prevention tips:

• Increase activity gradually
• Warm up properly before workouts
• Stretch after exercise
• Strengthen hips and core
• Wear appropriate footwear
• Avoid running exclusively on hard surfaces
• Cross-train with low-impact exercises

Listening to early warning signs—like mild shin discomfort—can prevent a minor issue from becoming a long-term setback.

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The Bottom Line on Shin Splints

Shin splints are common, especially in active individuals, and they usually respond well to rest, proper footwear, stretching, and gradual return to activity.

They are not dangerous in most cases—but they are a signal from your body that something needs adjustment. Ignoring persistent shin pain can increase your risk of stress fractures or more serious injury.

If your pain is not improving, is severe, or interferes with daily activities, speak to a doctor. Early evaluation can prevent long recovery times and help you return safely to the activities you enjoy.

Your body is remarkably resilient—but it works best when you give it time to adapt, recover, and strengthen. Treat shin splints early, follow medically approved steps, and you'll likely be back on your feet stronger than before.