Managing Shin Splints

Shin splints, also called medial tibial stress syndrome, usually describe pain and tenderness along the inner border of the shin after repeated impact. A sudden increase in running, hills, hard surfaces, worn footwear, limited calf flexibility, or altered foot mechanics can increase load. The pain may begin during exercise and linger afterward. See more about [shin pain](/symptoms/shin-pain/) when the location or pattern is unclear.

Pause running, jumping, and other activities that reproduce pain, while keeping comfortable low-impact movement if it does not worsen symptoms. Ice wrapped in a cloth may calm soreness for short periods. Resume loading with shorter sessions, easier surfaces, and rest between sessions; increase only one training factor at a time. Shoes should be comfortable and appropriate for the activity. If foot posture contributes, a clinician can discuss [custom orthotics](/treatments/non-surgical-orthopedics/custom-orthotics/), [gait retraining](/treatments/physiotherapy-and-rehabilitation/gait-retraining/), or [physiotherapy](/treatments/physiotherapy-and-rehabilitation/physiotherapy/). [Flat feet](/conditions/flat-feet/) can be one factor worth assessing.

Arrange an assessment if pain is focused in one small spot, occurs at rest or at night, causes limping, follows an injury, or does not improve after reducing impact. Urgent care is appropriate for severe swelling, inability to bear weight, numbness, a cold or unusually pale foot, or rapidly worsening pain. These patterns can point to a problem other than routine overuse.

Ask whether the pain pattern fits shin splints, whether your training change or foot mechanics is contributing, which exercises are safe now, and how to stage a return to running without provoking symptoms.