Know when to rest, when to lightly exercise, when to foam roll and massage, and when to get help. Women are also two to three times more likely to get shin splints. Most sports medicine experts agree that common causes of sore shins and shin splints are caused by a slight bending of the shin bone when the foot hits the ground—especially while running on hard surfaces.
In experienced runners who are used to high mileage training, the body responds to shin splints by reforming and strengthening the tibia, making it thicker and hardier. However, there are ways to help prevent shin splints and treat them when it happens. Despite our best efforts, shin splints are still going to happen sometimes.
You will have pain and tenderness along the front of your lower leg shin. Things you can do to help Shin splints usually get better within a few weeks. Do take paracetamol or ibuprofen to ease the pain put an ice pack or bag of frozen vegetables in a towel on your shin for up to 20 minutes every 2 to 3 hours switch to gentle exercise such as yoga or swimming while healing exercise on soft ground, if you can, when you're feeling better warm up before exercise and stretch after exercise make sure your trainers or shoes support your feet properly.
Non-urgent advice: See a GP if:. Find a physiotherapist. You could injure yourself again. Your provider may take an x-ray or perform other tests to make sure you do not have a stress fracture. You will also be checked to make sure you do not have another shin problem, such as tendonitis or compartment syndrome.
Lower leg pain - self-care; Pain - shins - self-care; Anterior tibial pain - self-care; Medial tibial stress syndrome - self-care; MTSS - self-care; Exercise-induced leg pain - self-care; Tibial periostitis - self-care; Posterior tibial shin splints - self-care.
Kubinski A, Amendola A. Medial tibial stress syndrome shin splints. Essential Orthopedics. Philadelphia, PA: Elsevier; chap Caring for and counseling the youth runner. In: Harrast MA, ed. Clinical Care of the Runner. Pallin DJ.
Knee and lower leg. Stretanski MF. Shin Splints. Essentials of Physical Medicine and Rehabilitation. Updated by: C. Editorial team. Shin splints - self-care. Common activities that cause shin splints are: Running, especially on hills. If you are a new runner, you are at greater risk for shin splints. To help prevent shin splints from coming back:. Reviewed by: Sarah R. Gibson, MD. Larger text size Large text size Regular text size. What Are Shin Splints? Shin splints also can lead to swelling and tenderness of the shinbone.
What Causes Shin Splints? Who Gets Shin Splints? To diagnose shin splints, health care providers: ask about symptoms do an exam, paying special attention to the lower leg Usually no testing is needed to diagnose shin splints, but X-rays may be done to rule out stress fractures and other potential causes of leg pain.
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