Treatment includes stopping the activity that causes pain. Stretching and strengthening exercises may also help. You can also apply cold packs, take medicines, such as ibuprofen, and wear good fitting athletic shoes. Shin splints refer to pain and tenderness along or just behind the large bone in the lower leg the tibia. Shin splints most often happen after hard exercise, sports, or repetitive activity.
This repetitive action can lead to inflammation of the muscles, tendons, and thin layer of tissue covering the shin bones, causing pain. Pain felt on the front and outside of the shin. It's first felt when the heel touches the ground during running. Increasing the intensity of training, or going a longer distance. Doing exercise that has frequent stops and starts, such as dancing, basketball, or military training.
You are more at risk for shin splints if you: Have flat feet or a very rigid foot arches. Work out on hard surfaces, such as running on the street or playing basketball or tennis on a hard court. Do not wear the proper shoes. Wear worn out shoes. Running shoes lose over half of their shock absorbing ability after miles kilometers of use. Symptoms include: Pain in one or both legs Sharp or dull, aching pain in the front of your shin Pain when you push on your shins Pain that gets worse during and after exercise Pain that gets better with rest If you have severe shin splints, your legs may hurt even when you are not walking.
Decrease Your Activity. Expect that you need at least 2 to 4 weeks of rest from your sport or exercise. Avoid repetitive exercise of your lower leg for 1 to 2 weeks. Keep your activity to just the walking that you do during your regular day.
Try other low impact activities as long as you do not have pain, such as swimming, elliptical machine, or biking. Reduce Your Pain and Swelling. Things you can do to ease discomfort include: Ice your shins. Ice several times a day for 3 days or until pain is gone. Do stretching exercises, especially over the front part of the shin. Take ibuprofen, naproxen, or aspirin to decrease swelling and to help with pain.
Know these medicines have side effects and can cause ulcers and bleeding. Talk to your doctor about how much you can take. Use arch supports. 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. Advertising revenue supports our not-for-profit mission. This content does not have an English version. This content does not have an Arabic version.
Overview The term "shin splints" refers to pain along the shin bone tibia — the large bone in the front of your lower leg. Request an Appointment at Mayo Clinic. Share on: Facebook Twitter. Show references Shin splints. American Academy of Orthopaedic Surgeons.
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