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Shin Splints

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Shin splints refer to pain along the tibia, the large bone in the front of the lower leg. The discomfort typically occurs on either side of the shinbone and is associated with inflammation of the muscles, tendons, or periosteum (bone covering) in the area.

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On this page Causes Symptoms Treatments Consultation
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Causes of Shin Splints

  • Tendon or muscle inflammation due to overuse or injury: Repeated stress on the lower leg muscles and tendons can cause irritation and inflammation around the tibia.
  • Overtraining on hard or inclined surfaces: Running or exercising on concrete, uneven terrain, or steep inclines increases impact forces on the lower legs.
  • Poor biomechanics: Structural imbalances, such as weak ankle stabilizers, flat feet, or overpronation, can alter gait mechanics and strain the shin region.
  • Stress fractures: Tiny cracks in the tibia can mimic or coexist with shin splints, especially in athletes with high training volume.
  • Rapid increase in training intensity or duration: A sudden jump in mileage, speed, or frequency without adequate progression often leads to overload injuries.
  • Tight calf or Achilles tendon: Limited flexibility in the posterior chain can pull on surrounding muscles and increase stress on the lower leg.
  • Improper or unsupportive footwear: Worn-out shoes or athletic footwear lacking proper support and shock absorption can fail to protect against repetitive stress.
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Symptoms of Shin Splints

  • Pain along the front or inner edge of the shinbone (tibia): Discomfort is typically located just below the knee and may run several inches down the leg, most commonly on the inner (medial) side.
  • Pain during or after physical activity: Symptoms often begin as a dull ache at the start of exercise, improve slightly during activity, and worsen again afterward.
  • Progressive discomfort: What starts as mild soreness may intensify over time, especially with continued overuse or lack of rest.
  • Tenderness or soreness to the touch: The affected area may feel sensitive when pressed and can sometimes exhibit mild swelling.
  • Tightness or cramping in the lower leg: Muscle tension around the shin may accompany pain, especially after exertion or stretching.

Treatments for Shin Splints

  • Rest and activity modification: Reduce or temporarily stop high-impact activities like running or jumping to allow inflammation and tissue irritation to subside.
  • Ice therapy: Apply ice packs to the affected area for 20–30 minutes every 3–4 hours for several days, or until the pain resolves, to reduce swelling and discomfort.
  • Anti-inflammatory medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) may be recommended by your physician or podiatrist to relieve pain and inflammation.(Always consult your healthcare provider before starting any medication.)
  • Custom-made orthotics: Prescription orthotics help correct biomechanical imbalances, improve foot alignment, and reduce strain on the lower leg.
  • Physical therapy: A guided rehab program may include stretching, strengthening, and gait retraining to restore proper leg mechanics and prevent recurrence.
  • Range-of-motion exercises: Specific exercises may be prescribed to improve flexibility and reduce muscle tightness in the calves, ankles, and shins.
  • Supportive gear: Wearing a neoprene sleeve or compression wrap can provide gentle support, increase circulation, and maintain warmth in the lower leg.
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