How To Relieve Shin Splint Pain

How To Relieve Shin Splint Pain

4 minute read

If you pound the pavement regularly, it is likely you have experienced shin splints at some point. It is a pain you do not forget. Icing them can help, but even better than treatment is prevention.

The Basics

  • As common as they are painful, shin splints result from the muscles and tendons surrounding your tibia becoming inflamed due to repetitive stress.
  • You can treat the tenderness or aching, burning pain along your inner shinbone by elevating your legs and icing your shin for 15 minutes every hour.
  • It is essential to take it easy and stop running or walking on hard surfaces until your shin splints have fully healed.
  • Prevention is key: focus on stretching, avoiding repetitive pounding on hard surfaces, replacing your trainers frequently, and using high-quality insoles.
  • We recommend firm, structured support to help heal shin splints by reducing the direct stress on your lower legs.

Table of Contents

What Are Shin Splints?

Shin splints, clinically known as medial tibial stress syndrome, occur when the muscles and tendons surrounding the tibia (the long bone between the knee and heel) become inflamed due to repetitive stress. This condition often leads to knee pain if your gait changes to compensate for the discomfort.

This painful condition is common in athletes, runners, dancers, and anyone who spends a lot of time walking or running on hard surfaces. Shin splints can also occur when athletes alter their training programme or change the type of surface they run on. Irregular foot structure or flawed biomechanics, such as overpronation, may also contribute to the development of the condition.

What Do Shin Splints Feel Like?

The most common symptom of shin splints is tenderness or an aching, burning pain along the inner shinbone. If left untreated, the pain increases throughout the lower leg as nearby muscles and tendons attempt to compensate for weakness in the shinbone area.

The swelling and pain in the lower leg can lead to supination (outward rolling of the foot during your stride) or even a stress fracture. In severe cases, shin splints may become debilitating enough to require a plaster cast or lengthy bed rest.

How Do Shin Splints Happen?

Certain people are more likely to get shin splints because of the type of activities they do. You could be prone to developing shin splints if you:

  • Are a regular runner or jogger.
  • Have a job that frequently requires you to march, walk, or stand on hard floors.
  • Are a dancer.
  • Train on uneven surfaces or steep hills.
  • Do not stretch or warm up properly prior to exercising on tarmac or concrete.
  • Have extra high arches or flat feet and spend a lot of time walking or running without proper arch support.

Are Shin Splints Stress Fractures?

The pain of shin splints can be intense, which may make you wonder if you have sustained a stress fracture. Luckily, they are not the same thing. However, they are caused by the same issue: repetitive use. Stress fractures are tiny cracks in the bone, while shin splints are caused by inflamed muscles, tendons, and tissue.

You can usually tell if you have a stress fracture rather than shin splints because the pain will intensify as you continue running and will be concentrated in one specific, smaller location. Shin splint pain tends to occur over a broader area and often lessens slightly after you have warmed up. To get a proper diagnosis and course of treatment, you should consult a doctor or physiotherapist.

Will Shin Splints Go Away?

Shin splints will go away, but there are a few things you need to do to make that happen. First, stop running or walking on hard surfaces until your shins have healed. Switch to low-impact exercises like swimming or cycling to maintain your fitness.

Elevate your feet and ice the affected area for 15 minutes every hour. You may also want to speak with a healthcare professional about anti-inflammatory options. Finally, add structured insoles to your footwear to properly support your arches and cushion your feet. If you are unsure about your foot type, you can check what is my arch height to find the best match.

How To Prevent Shin Splints

Once you have experienced the pain of shin splints, you never want to go through it again. Luckily, there are steps you can take to prevent them:

  • Stretch: Stretch thoroughly prior to any workout that involves repetitive stress to your lower leg or heel.
  • Avoid hard surfaces: Limit lengthy jogs or dancing on hard surfaces, such as concrete or tarmac.
  • Take breaks: If you are required to be on your feet all day, take regular breaks and put your feet up to increase blood flow.
  • Use insoles: Use shock-absorbent insoles that protect your shins and heels from high-stress impacts. This is also a great way to prevent other issues like plantar fasciitis.
  • Replace footwear: Replace running or athletic trainers at least once a year, particularly if you notice uneven wear around the heels. You can consult a fitting guide to ensure your new shoes provide the right space for your insoles.
  • Respect your limits: Regardless of your training aspirations, respect your body’s limitations and anticipate overuse before the pain puts your training on pause.

Do Insoles Help With Shin Splints?

Insoles can help prevent injuries, including shin splints, provided you choose the right ones. Not all orthotics are created equal. Soft, drug-store insoles often lack the structured support needed to truly protect your shins. When selecting an insole, look for:

  • Proper Fit: Arch support only works if it fits your feet precisely. The best insoles will match the contours of your feet, providing firm support across the entire length of your arch.
  • Firm Support: While soft insoles may feel soothing initially, they do not provide the structural integrity required to protect your arches and heels during high-impact activities.
  • Improved Biomechanics: Insoles with deep heel cups help your body's natural cushioning (the fatty pad beneath your heel bone) absorb shock effectively while adding stability to your gait.

Doing everything you can to prevent shin splints and other repetitive stress injuries will keep you active and pain-free for longer. Explore our range and shop all insoles to find the perfect pair for your trainers.

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