What is Shin Splints: Causes, Symptoms & How to Treat Them Effectively

Wondering what is shin splint and why your lower legs hurt after running or exercising? Shin splints are a common condition that affects athletes, runners, and anyone who engages in repetitive leg movements. Understanding what causes them, recognizing the main symptoms, and learning how to prevent them can help you stay active without pain. In this guide, we’ll break down everything you need to know about shin splints and how to take care of your legs effectively.

What is Shin Splint?

A shin splint, medically known as medial tibial stress syndrome, is pain along the shinbone (tibia) caused by inflammation of muscles, tendons, and bone tissue. It typically develops due to repetitive stress on the lower leg, especially from activities like running, jumping, or high-impact workouts.

Shin splints are different from a stress fracture they involve more diffuse pain along the shin rather than a small, specific break in the bone. They can range from mild discomfort to severe pain that limits daily activities.

What Is the Main Cause of Shin Splints?

Shin splints usually occur when there is repeated overuse of the leg. People who are into running, aerobics, tennis, and other high-impact sports are more susceptible to getting shin splints. The pain experienced from shin splints is often caused by a combination of inflammation along the periosteum or the outer layer of the bone and a slight tear in the muscles that surround the tibia.

1. Overtraining

Shin splints happen when the muscles and tendons don’t have enough time to rest and recover from repetitive stress. For runners, training too soon or running too much can lead to shin splints. To avoid running injuries, a less than 10 percent increase in mileage per week is recommended (1).

Novice runners are more likely to increase their mileage too quickly and end up with shin splints. However, in some cases, experienced runners may also experience the same thing whenever they abruptly change their routine or how they run.

2. Overpronation

Another cause of shin splints is overpronation. Pronation is your foot’s usual stride when you run or walk. When the foot excessively rolls downward or inward toward the arch, it is referred to as overpronation.

Overpronation is often seen in people with flat feet since their posterior tibialis muscle tends to get excessively stretched on each step. For this reason, people who overpronate are more prone to muscle breakdown or injury than those who have normal pronation.

3. Tight Calf Muscles

Shin splints could also be due to tight calf muscles. People who participate in endurance sports and activities with strenuous exercises are more susceptible to getting muscle cramps or tight calf muscles. Muscle overuse is usually the main cause.

4. Worn Out Shoes

Your risk of getting shin splints increases if you continue to use old or damaged shoes when running. Worn out shoes don’t have the stability and appropriate shock absorption you need when performing high-intensity workouts or training.

5. Anisomelia (Leg Length Discrepancy)

People with leg length discrepancy have uneven leg lengths. It usually occurs during childhood years due to growth plate damage, which may be caused by certain illnesses or injuries. Having unequal leg lengths may cause problems in the biomechanics of running leading to running-related injuries, such as shin splints.

6. Running on Cambered Roads

Running on slightly tilted or slanted roads can cause strains in your legs leading to shin splints. This can significantly affect your running performance because your body constantly adjusts to uneven roads or surfaces.

 

Aside from shin splints, pain in the lower legs can also be due to a stress fracture. So how will you know if it’s a stress fracture or shin splints?

Determining their difference is quite easy and simple. If your pain is point specific, which means that if the pain comes from a particular area of your shin and no other areas of your shin hurts, then it’s more likely for you to have a stress fracture. However, if the pain occurs all along the shin or everywhere down your shin, then you might probably have shin splints.

What Are the Main Symptoms of Shin Splints?

Knowing the main symptoms of shin splints can help you catch the problem early and avoid more serious injuries. Typical symptoms include:

• Pain along the inner part of the shinbone

• Tenderness or soreness along the shin

• Mild swelling in the lower leg

• Pain that worsens with activity and eases with rest

• Sometimes, a feeling of weakness in the lower leg

If pain persists even at rest, it could indicate a stress fracture or other serious conditions, so it’s important to consult a healthcare provider.

How are shin splints treated?

Treating shin splints is quite easy in most cases. Motion splints tend to resolve within 2-3 weeks with rest and simple home remedies, which include:

• Applying cold compresses using ice packs
• Elevating your legs
• Gently stretching your shin, calf, and heel
• Wearing compression socks
• Massaging your legs with foam rollers
• Not running until walking is pain-free
• Wearing appropriate running shoes

Non-steroidal anti-inflammatory medications such as naproxen sodium and ibuprofen can also be taken to help relieve pain and inflammation. In some people, an orthotic may be needed to properly correct overpronation. However, if pain persists after three weeks, make sure to contact a physical therapist.

Say Goodbye to Shin Pain

Looking for extra support to relieve shin pain? Doc Miller Sports are designed to improve circulation, reduce swelling, and support your lower legs during workouts or recovery. Wearing compression socks can help prevent shin splints from worsening and make your runs or daily activities more comfortable.

Shop Doc Miller Compression Socks to keep your shins happy and pain-free!

Frequently Asked Questions

1. How long do shin splints last?
Mild shin splints often improve within 2–3 weeks with rest and proper care. Severe cases may take longer, especially if overuse continues or the underlying cause isn’t addressed.

2. Can shin splints heal on their own?
Yes, with proper rest, stretching, and supportive shoes, shin splints often heal on their own. Ignoring symptoms, however, can lead to worsening pain or more serious injuries.

3. Do compression socks help with shin splints?
Yes, compression socks can improve circulation, reduce swelling, and provide support to the lower leg, which may help prevent or relieve shin splint pain.