Have you ever gone for a run or a long walk, only to feel a sharp, aching pain down the front of your lower legs? That pain could be shin splints â a common problem, especially if youâre active, just getting into exercise, or changing your routine.
At our clinic, we often see people who are worried about this kind of pain. The good news? Shin splints can be treated and even prevented with the right care.
What are shin splints?
âShin splintsâ is the everyday name for medial tibial stress syndrome. Itâs a type of pain that happens along the shin bone (your tibia), usually in the lower part of your leg.
This pain happens because the muscles, tendons, and bone tissue around the shin become inflamed. It often shows up when youâve:
- Started a new activity (like running or dancing)
- Increased your exercise intensity or time too quickly
- Been exercising on hard surfaces (like concrete)
- Worn worn-out or unsupportive shoes
What do shin splints feel like?
Here are some signs that you might have shin splints:
- A dull ache or sharp pain in the front or inside of your lower legs
- Pain that gets worse during or after exercise
- Tenderness when you touch your shins
- Sometimes, slight swelling
The pain usually improves with rest, but it can keep coming back if the cause isnât treated.
Facts about shin splints
1. Shin splints can cause stress fractures if ignored.
Yep â what starts as a dull ache can turn into a small crack in the bone if you keep pushing through the pain.
2. Up to 20% of runners experience shin splints every year.
Thatâs 1 in 5 runners! Itâs one of the most common sports injuries â and many donât seek help until it gets worse.
3. Your shoes might be causing your pain.
Worn-out trainers or poor arch support are one of the biggest hidden causes of shin splints â and most people donât realise until itâs too late.
4. Shin splints arenât just for athletes.
You donât need to run a marathon to get them. Even long walks on hard surfaces or sudden bursts of activity (like hiking or dancing) can trigger them. You can get them from just being on your feet for too long with unsupportive shoes or insoles.
5. Poor ankle mobility can lead to shin splints.
Tight or stiff ankles force the muscles in your lower leg to work harder, increasing your risk.
How to treat shin splints
The key to healing is giving your body time to rest and recover. Hereâs what we usually recommend:
1. Rest and Ice
Take a break from high-impact activities. Apply an ice pack for 15â20 minutes several times a day to reduce inflammation.
2. Footwear Check
Worn-out or unsupportive shoes can lead to poor alignment and stress on your shins. Good trainers with arch support can make a big difference.
3. Stretch and Strengthen
Tight calf muscles or weak foot and ankle muscles can add pressure to the shins. Gentle stretching and strengthening exercises help support your legs.
4. Orthotics (Insoles)
Custom insoles can help correct foot posture, spread pressure more evenly, and support your arches. This reduces stress on the shin area.
When to see a specialist
If the pain doesnât go away after rest, or it keeps coming back, itâs time to speak to a podiatrist. Ongoing shin pain could be something more serious, like a stress fracture â and the sooner itâs diagnosed, the better the outcome.
At our clinic, we assess your movement, footwear, and walking pattern. We create a treatment plan that gets you back to your active life â without pain.
For more information or to book an appointment, head over to the âbook nowâ button, call us on 01242321242 or email us on cheltenham@supafoot.com
