Ankle & Lower Leg

What It Is

Three line drawings of the lower leg and foot, showing the muscles along the front of the shin with their tendons running onto the top of the foot, and the deep calf muscle that runs close to the inner edge of the shinbone down to the inner ankle. — Shin splints sit where these muscles pull along the shinbone — they're a big part of what I work on.

Shin splints are an injury that occurs from overuse, often in running or fast walking. The pain from shin splints is very characteristic. It is located along the inner edge of the shin bone (tibia), and it can be sharp or dull and throbbing, occur during and after exercise, and be worse when you touch the sore spot (AAOS, n.d.). This pain can be very uncomfortable and cause the person to stop running. In order to be diagnosed, this requires an examination of the lower leg and checking of the feet, hip and knee.

Shin splints are caused by inflammation of the muscles, tendons and bone tissue around the tibia, which become overworked by repetitive activity (AAOS, n.d.). They often happen after a sudden change in activity, such as exercising more often, running further, or running on hills (AAOS, n.d.), or when you start exercising after not being active for some time or run on hard surfaces (NHS, 2023). This type of condition is seen most frequently in runners as well as fast and long-distance walkers, and dancers and military recruits are also commonly affected (AAOS, n.d.). Marching and wearing hard shoes can contribute.

It's rare to see non-sports people suffering with this condition, except in cases where people are walking particularly fast and regularly in hard shoes. So this can affect commuters who are walking quickly to work or the train station each day.

Shin pain can also be caused by a stress fracture of the tibia (a small crack in the bone from stress and overuse), and doctors may check for one if shin splints do not get better with treatment (AAOS, n.d.).

Shin Splints Anatomy

In order to understand shin splints, it helps to know the leg's anatomy. The leg contains 4 bones: the femur or thighbone, the patella or kneecap, the tibia which is a thick bone in the front of the lower leg and the fibula which is also in the lower leg but this one is thin and on the side.

Since shin splints occur in the lower leg, we will focus on that area. The front of the tibia is known as the shin. The muscles in the area of the lower leg control the movement of the ankle and foot.

The medical name for shin splints is medial tibial stress syndrome. That basically means "medial", being the inside of the shin. Tibial refers to the shin bone. Stress syndrome refers to repeated stress being placed through the shin bone.

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat Shin Splints

Stretching your lower leg muscles may make your shins feel better (AAOS, n.d.). I can help with hands-on work for your calf and shin muscles, a stretching and strengthening programme, and a gradual return to running. See the My Approach tab for how I work.

Often, this injury will heal by itself if activity levels are reduced, and shin splints usually get better within a few weeks (NHS, 2023). If you decide to see a physician, expect a full exam. If you come to me, I'll do a full assessment too, and I may ask you to run so I can look for issues. If a stress fracture is suspected, a doctor may arrange a bone scan or MRI scan (AAOS, n.d.).

Rest your body and give it the time that it needs to heal. Stop the exercise that caused your shin splints and switch to gentler exercise, such as swimming, cycling or yoga, while it heals (NHS, 2023; AAOS, n.d.).
Ice: put an ice pack (or a bag of frozen vegetables) in a towel on your shin for up to 20 minutes every 2 to 3 hours (NHS, 2023). Never put ice directly on the skin.
Pain relief: the NHS suggests painkillers such as paracetamol or ibuprofen gel (or ibuprofen tablets if you need them) to ease the pain of shin splints (NHS, 2023), and the American Academy of Orthopaedic Surgeons says anti-inflammatory medicines such as ibuprofen, aspirin and naproxen reduce pain and swelling (AAOS, n.d.). (This medicine information comes from the NHS and the American Academy of Orthopaedic Surgeons (OrthoInfo), not from me. Always check with a pharmacist or your family doctor or nurse practitioner before taking any medicine.) If symptoms persist, I can help, or you can see a physiotherapist.
Orthotics may help if you have flat feet or keep getting shin splints. Shoe inserts can help align and stabilize your foot and ankle (AAOS, n.d.). I can help you work out whether they might help and how to get them, and point you to a chiropodist or podiatrist if you need custom orthotics.
If your symptoms are not getting better, physiotherapy may be recommended (NHS, 2023). I can also help with exercise and hands-on care (see the My Approach tab).
When you go back to exercise, don't rush back to the level you were at; build your routine back up slowly (NHS, 2023). The American Academy of Orthopaedic Surgeons advises being pain-free for at least 2 weeks before returning to exercise (AAOS, n.d.).

Tips

Wear shoes with good padding and support that fit correctly (NHS, 2023; AAOS, n.d.).
Warm up before exercise and stretch (NHS, 2023; AAOS, n.d.).
If you feel pain in your shins stop what you are doing.
Don't play or run on surfaces that are hard… like concrete, if you are regularly training. Exercise on soft ground if you can (NHS, 2023).
Have your training regimen checked out by a professional. I'm happy to go through it with you.
Slow down your walking speed!

Take care that you do not avoid seeing a doctor, or coming to see me, as these same symptoms could be indicative of a stress fracture in your shin.

Treatment

My Approach

Shin splints usually come from the muscles and bone tissue along your shin being overworked, often after a jump in training, hills, hard surfaces or a lot of fast walking. My aim is to settle the pain, ease the muscles pulling on the shin, then build your legs back up so they cope with running, walking or dancing again.

I start by assessing your lower leg, foot, knee and hip, how you stand, walk and, if it's comfortable, run, and the strength and flexibility of your calf and foot. I'll also ask about your training, surfaces and shoes, because whatever pushed the load up is part of the plan.

When It's Sore

Cutting back running and jumping while you keep fit with swimming or cycling
Hands-on work for the calf and the muscles along the shin, working around the sore spot rather than digging into the bone
Warm or cool applications in the clinic, and I'll show you how to use ice safely at home

As It Settles

Warmth, then deeper myofascial work and slow pressure through the deep calf muscles
Cross-fibre work on tight spots in the muscle, followed by a stretch
Calf stretches and self-massage with a foam roller or ball before activity
Strengthening once the pain is under control: calf raises, slow lowering, and foot and ankle work
A home programme between visits, then a gradual return to running, building the load back up step by step

Training and Footwear

A look at your shoes, surfaces, training plan and how your foot lines up as you move
Help working out whether an insole might help and how to get one, and pointing you to a chiropodist or podiatrist for custom orthotics

If the pain is sharp and pinpoint on the bone, or getting worse despite rest, see your family doctor or nurse practitioner, as doctors may want to check for a stress fracture (see When to Get Help).

What to Expect

Typical Course

Typical course: Most people come once or twice a week at first, then weekly, with a reassessment at about 4 to 6 weeks, then less often as you manage more on your own. Shin splints usually get better within a few weeks, and the return to running is built up slowly once you've been pain-free for at least 2 weeks.

What I Focus On

Assessment

Calf & Shin Release

Load Management

Gradual Strengthening

Footwear & Training Review

Please read

When to See a Doctor First

When to Get Help

See your family doctor or nurse practitioner if you've tried these things but the pain is getting worse or not getting better (NHS, 2023).
Get medical help the same day if the pain is severe or you've injured your shin (NHS, 2023).

Sources

References

American Academy of Orthopaedic Surgeons (n.d.) Shin splints. OrthoInfo. Available at: https://www.orthoinfo.org/diseases--conditions/shin-splints/ (Accessed: 7 October 2026).
NHS (2023) Shin splints. Available at: https://www.nhs.uk/conditions/shin-splints/ (Accessed: 7 October 2026).

Massage therapy · Kitchener–WaterlooShin Splints

What It Is

Shin Splints Anatomy

Self-Care & Treatment

How to Treat Shin Splints

Tips

My Approach

When It's Sore

As It Settles

Training and Footwear

Typical Course

When to See a Doctor First

When to Get Help

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooShin Splints

What It Is

Shin Splints Anatomy

Self-Care & Treatment

How to Treat Shin Splints

Tips

My Approach

When It's Sore

As It Settles

Training and Footwear

Typical Course

When to See a Doctor First

When to Get Help

References

Related Conditions

Calf Strain / Calf Tear

Achilles Tendinopathy

Flat Foot (Pes Planus)

Sports Massage

Book a session