Shin Splints: What’s Causing That Ache?

A Common Pain for Active Legs

If you’ve ever taken up running or started a new exercise routine and felt a dull ache in your lower legs, you’ve probably had shin splints. This condition is very common in runners, dancers, and athletes starting pre-season training. It accounts for up to 20% of running injuries and is especially common in people who increase their training too quickly. While shin splints often settle with rest, they can turn into longer-term problems — like stress fractures — if ignored. That means lost fitness, missed sport, and time off work or school.

What’s Going On in Your Shins?

Shin splints — the medical name is medial tibial stress syndrome — happen when the muscles and tendons along the inner edge of the shin bone (tibia) become irritated from too much stress or repetition. It’s not a single injury, but rather a reaction to overloading the bone and surrounding tissues. You’ll usually feel a deep, aching pain in the lower third of the shin that worsens with activity and eases with rest. In serious cases, the pain can become constant and more intense — this could be a warning sign of a stress fracture.

How to Treat It the Right Way

The most important step is to reduce the activity that’s causing the pain. This might mean cutting back on running or switching to low-impact exercises like swimming or cycling while the shin heals. Physiotherapy can help by:

• Identifying and correcting biomechanical issues (like overpronation)
• Providing a graded return-to-running plan
• Improving strength and flexibility in the calves, hips, and feet
• Using massage, taping, or orthotics if needed

Ice and anti-inflammatory medication can reduce pain in the early stages. Most cases settle within 4–8 weeks with proper care.

What Might Not Be Worth Your Time

There’s limited evidence for treatments like ultrasound, laser, or electrical stimulation in managing shin splints. Running through the pain or relying solely on rest without rehab often leads to recurrence. Shoes or inserts might help, but they are not a fix on their own — strength and movement training is still key.

Avoiding treatment and letting the condition worsen can lead to stress fractures, which may require months off sport and even immobilisation in a boot.

What’s New in the World of Shin Splints?

Researchers are exploring biomechanical tracking tools to measure impact and loading during running. These could help detect early changes before pain starts. Wearable tech may also support personalised rehab plans. Advances in bone imaging may improve early diagnosis of stress-related injuries, leading to quicker and more targeted treatment.

How to Prevent Shin Splints

• Increase training gradually — no more than 10% per week
• Wear supportive, appropriate footwear
• Warm up properly and stretch your calves
• Strengthen your lower leg, hip, and core muscles
• Cross-train to reduce repetitive impact