Be Our Partner! Book a Free Consultation Now! Become a Member > Get Involved >
Health Conditions > Health Articles > Find a Practitioner > Events >

Home  /  Health Conditions  /  Shin Splints & Shin Pain

Shin Splints & Shin Pain

Shin splints, or medial tibial stress syndrome, is an overuse ache along the inner edge of the shinbone that usually follows a sudden jump in running, jumping or walking. It often settles with weeks of relief from the triggering activity and a slow return, but shin pain can also come from a stress fracture, a compartment syndrome, a blood clot or an infection, and some of those need care right away.

Get urgent or emergency care right away if:

  • One calf or shin is swollen, warm, red or darkened and throbbing, especially without a clear injury. This can be a blood clot in a deep vein (DVT). The NHS lists throbbing pain in one leg, usually the calf or thigh, swelling in one leg, red, blue or darkened skin and swollen veins (NHS); MedlinePlus lists warmth, tenderness, pain or swelling and redness (MedlinePlus). The NHS says to get urgent help, and to call emergency services if you also feel short of breath or have chest pain, because a clot can travel to the lungs (NHS); NHLBI says to call your provider right away (NHLBI). MBHA suggests same-day care and no rubbing or massage of that leg. (The NHS gives UK phone numbers; in the United States, call 911 for an emergency.) See our blood clots guide.
  • Your foot or lower leg is numb, cold, pale or blue, or the pain is sudden and severe and the shin or calf feels tight and swollen. Sudden severe muscle pain with swelling, numbness, weakness or tightness can be acute compartment syndrome, which the NHS says needs surgery as soon as possible (NHS). For leg arteries, the NHS says symptoms that come on quickly or suddenly worsen could signal a serious problem needing immediate treatment (NHS), and NHLBI lists a foot that feels colder than the other or turns pale, discolored or blue (NHLBI). We did not open a source on checking a foot pulse at home, so MBHA does not suggest relying on one. Go to an emergency room.
  • You had a fall, collision or twist and the leg looks bent or twisted, a bone is showing, or you cannot put weight on it. The NHS says to call emergency services for a twisted or bent leg, a bone sticking out or a bad wound, and to seek urgent advice for very painful injuries, large or worsening swelling, or pain on putting weight on the leg (NHS).
  • Severe pain at rest or at night, a limp, or pain at one spot on the bone. AAOS says a worsening bone stress injury brings discomfort through everyday walking, sometimes a limp, and aching in bed at night, and advises seeing a provider as soon as possible (AAOS OrthoInfo). The NHS notes leg pain building over weeks could be a stress fracture (NHS). These need a clinician, not a longer run.
  • The shin is red, hot and swollen, or you have a fever or chills. The NHS says painful, hot, swollen skin can be cellulitis and calls for an urgent appointment (NHS). MedlinePlus lists pain, chills and fever, and swelling, warmth and redness as signs of a bone infection, more likely with diabetes, poor circulation or a recent bone injury (MedlinePlus). See our cellulitis guide.

Don’t wait for a chiropractic, acupuncture, massage or coaching appointment, and don’t keep running, if you have any of these signs.

What are shin splints?

“Shin splints” is the everyday name for medial tibial stress syndrome (MTSS): pain along the inner edge of the shinbone (tibia) that comes on with exercise. AAOS calls it a common exercise-related problem, often linked with running but possible in any vigorous sport, especially when you are just starting a fitness program (AAOS OrthoInfo). The NHS says it is not serious (NHS). Researchers define it as exercise-related pain along the back-inner tibia with tenderness over a stretch of bone at least 5 cm long (MTSS critical review, 2009).

What happens inside is less settled than the name suggests. AAOS describes inflammation of the muscles, tendons and bone tissue around the tibia (AAOS OrthoInfo); a 2009 critical review argued that tissue studies do not support inflammation of the bone covering and that bone breakdown outpacing rebuilding in the outer bone layer is a better explanation (MTSS critical review, 2009). Either way, the shin is being asked to do more than it has adapted to.

Who gets it, and why?

AAOS says shin splints often follow sudden changes — more exercise days, longer distances, or a harder effort such as hills — and that flat feet, abnormally rigid arches and worn-out footwear also contribute. Runners are at highest risk; dancers and military recruits are other common groups (AAOS OrthoInfo). The NHS adds starting exercise after being inactive, running or jumping on hard surfaces and poor running technique (NHS). Estimates of how common it is vary widely: 5% to 35% of runners in a 2013 review (Risk-factor review, 2013). A 2017 pooled analysis linked it with female sex, higher body weight, a larger drop of the foot’s inner arch on standing (navicular drop), a previous running injury and more outward hip rotation with the hip bent (Risk-factor meta-analysis, 2017). These are associations, not proof of cause, and some (sex, past injury) cannot be changed.

What does it feel like?

AAOS lists pain along the tibia border, sometimes with mild swelling; it may be sharp or dull and throbbing, occur during and after exercise, and hurt when pressed (AAOS OrthoInfo). A bone stress injury, by contrast, tends to begin as discomfort at a specific spot along the bone, and when it worsens the pain persists through everyday walking or aches at night (AAOS OrthoInfo); see stress fractures.

What else can cause shin and lower-leg pain?

Several conditions mimic shin splints. A 2019 review sorts exercise-induced leg pain into bone stress injury, bone-and-fascia pain, muscle pain, nerve compression and temporary blood-flow problems, and calls the history — when it starts, what brings it on, whether it is worse at rest or at night — the most important clue (Leg pain review, 2019).

How is it diagnosed, and how long does it last?

The NHS says shin splints can usually be diagnosed by examining the leg and asking about symptoms (NHS). AAOS adds that imaging may rule out other causes: a bone scan or MRI often shows a tibial stress fracture, and compartment syndrome is tested by measuring leg pressure before and after exercise (AAOS OrthoInfo). The 2009 review found scans of limited value because abnormal findings also occur in people without symptoms (MTSS critical review, 2009); the 2019 review called MRI the mainstay for bone stress injury (Leg pain review, 2019).

The NHS says shin splints usually get better within a few weeks (NHS). In one non-randomized comparison of 42 athletes, those on a graded running program took about 92 days on average to run 18 minutes pain-free, versus about 60 days with shock wave added (Shock wave comparison, 2012), so months are not unusual in stubborn cases. A 2013 review noted that decades of research have found nothing clearly better than prolonged rest (Risk-factor review, 2013). That is not a reason to do nothing; it is a reason to ask why the shin got overloaded.

See a provider soon (not an emergency) if the pain is getting worse or not improving with self-care; the NHS says to see a doctor then, and to call its 111 service if the pain is severe or you have injured the shin (NHS). AAOS likewise says to see a doctor if shin splints do not improve with rest, to check whether something else is the cause (AAOS OrthoInfo).

Side by side

Six approaches compared

For every condition we look at the same six approaches: what each involves, what it typically costs, and what a patient can realistically expect.

ApproachWhat it involves Estimated costWhat to expect
Conventional medicine (AMA) Diagnosis by exam, with X-ray, MRI or a bone scan if a stress fracture or another cause is suspected. Rest from the triggering activity with low-impact substitutes, ice, compression, pain relievers, flexibility work, supportive shoes or orthotics, physical therapy, a gradual return, and, rarely, surgery. Medicare Part B covers medically necessary outpatient physical therapy (you pay 20% of the approved amount after the deductible). Self-pay physical therapy, imaging, orthotics and shock wave: costs being researched. Most shin splints settle over weeks to a few months with rest and a slow return. No single treatment has strong proof; shock wave and orthotics have some supportive but weak studies.
Chiropractic Joint and soft-tissue work on the foot, ankle, hip or lower back, and advice on training. Not appropriate over a possible fracture, a blood clot or a hot, swollen leg. About $55 to $100 for a self-pay follow-up visit and $90 to $200 for a first visit, per The Pricer. Medicare covers only spinal adjustments for a subluxation. We found very little research for shin splints themselves: one case report of a pinched lower-back nerve that had been mistaken for shin splints. Evidence is thin.
Acupuncture Fine needles near the shin and lower leg, or dry needling of the calf muscles, alongside load changes. Not a substitute for ruling out a stress fracture or other causes. About $90 to $185 per follow-up visit, per The Pricer; dry needling about $45 to $100 per session. Medicare covers acupuncture only for chronic low back pain. One small trial of dry needling and a two-patient case series reported short-term pain relief. That is encouraging but far from proof.
Herbal medicine No herb is proven for shin splints. Topical arnica, turmeric and calcium and vitamin D (nutrients, not herbs) are covered below. Cost estimate being researched. We found little research on herbs for shin pain. Calcium and vitamin D lowered stress fractures in one large trial of female Navy recruits, which is a different problem.
Massage therapy Soft-tissue work on the calf and lower leg, ice massage or foam rolling as part of a rehabilitation plan. Never over a swollen, warm, tender calf. One national chain: about $125 to $160 for a 60-minute massage for non-members and about $70 to $90 a month for a membership, per The Pricer. Medicare does not cover massage. A 2013 review listed ice massage as possibly effective, based on low-quality studies; foam rolling inside a larger program did not clearly reduce pain. Best used as one part of a plan.
MBHA Wellness Coach Training load and progression, shoe and surface choices, cross-training, sleep, fueling, and a patient, step-by-step return to running. Cost estimate being researched. Supports — never replaces — medical care. Fixing the sudden change in load that started the problem is the most direct way to keep it from returning.

Approach 1 of 6

Conventional medicine (AMA)

Shin splints are treated without surgery in nearly every case. AAOS describes standard care as several weeks of rest from the activity that caused the pain, plus ice, compression, stretching, supportive shoes and sometimes orthotics (AAOS OrthoInfo).

1. Rest, substitute activity, ice and pain relievers

AAOS suggests swimming, a stationary bike or an elliptical trainer in place of impact, cold packs for 20 minutes at a time (not directly on skin), and anti-inflammatory medicines such as ibuprofen, aspirin or naproxen (AAOS OrthoInfo). The NHS suggests paracetamol or ibuprofen gel (tablets if needed), an ice pack in a towel for up to 20 minutes every 2 to 3 hours, and gentle exercise such as yoga or swimming (NHS). Ask a pharmacist or doctor which pain reliever is safe for you.

2. Compression, stretching and strengthening

AAOS suggests an elastic compression bandage and stretching of the lower-leg muscles (AAOS OrthoInfo). The evidence is less encouraging than these routine tips imply: a 2013 systematic review found that stretching and strengthening exercises, compression stockings and lower-leg braces had not been proven effective, and that no study was free enough from bias to recommend any treatment (Treatment review, 2013). In a 2025 trial of 40 recreational runners, adding lower-leg exercises to ice massage, orthoses and shock wave did not significantly change pain, though foot posture and quality of life improved more (Exercise trial, 2025). Exercise still makes sense for strength and foot control, but it isn’t a quick fix.

3. Footwear and orthotics

AAOS recommends cushioned, supportive shoes, and says people with flat feet or repeated shin splints may benefit from off-the-shelf or custom inserts that align and stabilize the foot (AAOS OrthoInfo). Research is mixed. A Cochrane review found custom insoles might reduce shin splints in military recruits (one trial) but rated the overall evidence very weak (Cochrane review, 2011). A 2025 meta-analysis found overpronation insoles helped prevent MTSS while shock-absorbing insoles did not (Prevention meta-analysis, 2025). In 306 naval recruits, prefabricated orthoses were linked to a 34% lower combined rate of four overuse injuries, but the difference was not statistically clear, and blisters, arch pain and shin pain were somewhat more common (Naval recruits trial, 2018). In 50 female runners already getting ice massage, ankle exercises and shock wave, arch-support orthoses eased pain faster at weeks 6 and 12 but added nothing by week 18 (Orthoses trial, 2022). A 2020 review of novice and recreational runners reported pain reduction with orthoses but warned the studies were biased and of poor quality (Novice runners review, 2020). Inserts are a reasonable low-risk try, especially with flat feet.

4. Physical therapy and gait work

The NHS says physiotherapy may be needed if symptoms are not improving (NHS). In a trial of British Army recruits judged at risk by foot-pressure testing, supervised gait retraining (exercises plus biofeedback) was associated with a substantially lower rate of MTSS over 26 weeks of training (Gait retraining trial, 2014), and a 2025 meta-analysis found neuromuscular training helped prevent MTSS (Prevention meta-analysis, 2025). These are prevention results in mostly healthy people; they do not prove the same programs treat an established case.

5. Shock wave therapy

Extracorporeal shock wave therapy (ESWT) delivers pulses of energy through the skin, and studies conflict. The 2013 review called it the most promising treatment it examined, though no study was free enough from bias (Treatment review, 2013). The comparison above found faster recovery with ESWT added to graded running (Shock wave comparison, 2012), and a single-blind trial of 42 military cadets found one ESWT session plus exercise allowed longer pain-free running at four weeks than exercise alone (Cadet trial, 2017). But a double-blind, sham-controlled pilot of 28 active adults found no meaningful difference from sham, and the authors noted the sham may itself have helped (Sham-controlled pilot, 2017). A 2024 review concluded ESWT may be effective as an add-on to exercise in MTSS but called for more research (ESWT review, 2024); a 2018 review across several lower-limb conditions found mostly low-level evidence, with 13 studies at high risk of bias (ESWT lower-limb review, 2018). It is an option for stubborn cases, not a sure thing. We found no reliable price or coverage information.

6. Surgery

Surgery is rarely needed. A 2019 review said it should be considered only for stubborn cases after overload, gait and biomechanics have been addressed (Leg pain review, 2019); a 2004 review said surgery for chronic compartment syndrome frequently allows return to prior activity (Leg pain review, 2004). In a 2003 report on 78 people who had MTSS surgery, 46 were followed: pain fell by an average of 72%, results were rated excellent or good in about 69% of limbs, yet only 41% of athletes fully returned to their previous sport (Surgical outcomes report, 2003). See compartment syndromes for that surgery.

What it costs

Medicare Part B covers medically necessary outpatient physical therapy, with 20% of the approved amount after the deductible (Medicare.gov). Self-pay physical therapy, imaging, orthotics and shock wave: cost estimate being researched.

Find a medical doctor in our directory

Approach 2 of 6

Chiropractic

Medicare describes chiropractic services as techniques such as adjustments to the spine or other parts of the body to relieve pain (Medicare.gov). For shin splints, we found very little research.

What the research shows

Our PubMed search for MTSS and chiropractic turned up one relevant item: the 2023 case report of shin-area pain treated as shin splints for ten years, then traced to a pinched fourth lumbar nerve and improved with manual therapy aimed at the lower back (Case report, 2023). A single case cannot show whether the treatment works for others; its lesson is about diagnosis. See our back pain guide.

Safety

NCCIH reports that spinal manipulation often causes mild-to-moderate effects such as increased pain or discomfort, stiffness or headache that usually pass within 24 hours; serious problems are very rare and may be likelier with underlying health problems, so tell your practitioner about your conditions and medicines (NCCIH). MBHA suggests no one manipulate or press hard on a leg with a possible stress fracture, a hot swollen calf or a suspected blood clot.

What it costs

About $55 to $100 for a self-pay follow-up visit and $90 to $200 for a first visit (The Pricer). Medicare Part B covers only spinal adjustments to correct a subluxation, not other services a chiropractor orders, such as X-rays, massage or acupuncture (Medicare.gov).

Find a chiropractor in our directory

Approach 3 of 6

Acupuncture

Medicare describes acupuncture as stimulating specific points on the body, most often with thin needles (Medicare.gov). Dry needling, needling of tight muscle “trigger points,” is a related technique that can be offered inside physical therapy visits (The Pricer); Medicare groups it with acupuncture.

What the research shows

  • A two-patient case series (2021). A military clinic placed needles through the membrane between the two lower-leg bones; both patients reported clinically significant pain relief right away, lasting four weeks, and the authors noted acupuncture for MTSS has been poorly described (Case series, 2021). Two cases with no comparison group cannot show the technique works.
  • A dry needling trial (2025). In 50 university athletes with MTSS, those who had dry needling of calf (soleus) trigger points had lower pain scores than a control group but no gain in ankle motion, described as a short-term effect (Dry needling trial, 2025). One small trial is a hopeful sign, not settled proof.
  • NCCIH notes that in many acupuncture studies the benefit was larger against no treatment than against sham acupuncture, suggesting non-needle effects contribute (NCCIH).

Safety

NCCIH says relatively few complications are reported, but nonsterile needles or improper treatment can cause infections or punctured organs, and the FDA requires sterile, single-use needles (NCCIH). Choose a licensed practitioner, and don’t let needling delay a check for a possible stress fracture.

What it costs

About $90 to $185 per follow-up visit and $125 to $230 for a first private visit; community clinics about $50 to $90 (The Pricer). Dry needling is listed at about $45 to $100 per session (The Pricer). Medicare covers acupuncture, including dry needling, only for chronic low back pain (Medicare.gov).

Find an acupuncturist in our directory

Approach 4 of 6

Herbal medicine

We found little research on any herb for shin splints, and none is proven to treat them. Here is what people ask about, with the limits.

Topical arnica

Memorial Sloan Kettering notes a few trials suggesting topical arnica helps osteoarthritis and bruising, but also a small study in which topical arnica increased pain 24 hours after calf exercises. It can irritate skin, may raise bleeding risk with blood thinners such as warfarin, and should be avoided with an allergy to sunflowers, marigolds, ragweed or related plants (MSK).

Turmeric

NCCIH says we don’t know enough to conclude turmeric or curcumin is beneficial for any health purpose, and that highly bioavailable curcumin products may harm the liver; stop and call your provider if you notice fatigue, nausea, poor appetite, dark urine or jaundice (NCCIH). We found no shin-specific research.

Calcium and vitamin D: nutrients, not herbs

In a randomized placebo-controlled trial of 5,201 female Navy recruits, those given calcium and vitamin D had a 20% lower rate of stress fractures (5.3% versus 6.6%) (Navy recruits trial, 2008). That tested stress fractures in recruits, not shin splints generally, so it doesn’t tell you whether to supplement. AAOS says low vitamin D may lead to poor bone healing and suggests optimizing intake (AAOS OrthoInfo). Ask your clinician about your own level, and tell your providers about every supplement you take (MSK).

What it costs

Cost estimate being researched.

Approach 5 of 6

Massage therapy

NCCIH describes massage as manipulating the soft tissues of the body (NCCIH). For shin splints it is best seen as a comfort and recovery tool inside a bigger plan.

What the research shows

The 2013 review listed ice massage among options that “could be effective” versus control, in low-quality studies (Treatment review, 2013). In the 2025 trial, foam-roller release was part of an exercise package that did not clearly lower pain (Exercise trial, 2025), and ice massage was background care for everyone in that trial and in a 2022 orthoses trial (Orthoses trial, 2022). For chronic exertional compartment syndrome, a 2016 review of nonsurgical options found only case series and a case report, including massage, with little to no reported side effects but limited data (Nonoperative review, 2016). More generally, NCCIH reports weak evidence for low-back pain and short-term benefits for neck and shoulder pain (NCCIH).

Safety: when not to massage the leg

NCCIH says harmful effects appear low, but rare serious ones such as blood clots, nerve injury or bone fracture have been reported, some after vigorous deep-tissue massage or in people at higher risk of injury (NCCIH). Because a swollen, warm, tender calf may be a blood clot (NHS) and pain at one spot on the bone may be a stress fracture (AAOS OrthoInfo), MBHA suggests no massage of that leg until a clinician has checked it. Never press hard on a sore spot on the bone.

What it costs

One national chain’s membership runs about $70 to $90 a month on a 12-month term, and published non-member prices for a 60-minute massage at three franchises were about $125 to $160 (The Pricer). Independent therapists price differently; cost estimate being researched. Medicare does not cover massage therapy (Medicare.gov).

Find a massage therapist in our directory

Approach 6 of 6

MBHA Wellness Coach

Shin pain usually has a training story. An MBHA Wellness Coach can help you find and change it, alongside — never instead of — medical care. A coach does not diagnose or treat.

Look at the change in load

AAOS says shin splints often follow changes in how often, how long or how hard you exercise (AAOS OrthoInfo), and that bone stress injuries often appear 3 to 4 weeks after starting a new routine or season, even in non-athletes who walk far more than usual on a trip (AAOS OrthoInfo). A 2021 review argued that bone stress injuries in runners all come from a workload error and recommended sensibly progressing training, especially intensity (Bone workload review, 2021). A coach can help you log surfaces, shoes, distance and pain. Specific rules have thin support, though: a Cochrane review found no evidence that a longer, more gradual build-up reduced injuries in novice runners (one trial), and a poor-quality trial found extra training raised shin splints in naval recruits (Cochrane review, 2011).

Shoes, surfaces and cross-training

Sleep, fuel and patience

AAOS lists less than 7 hours of sleep, no rest days and low energy intake as risk factors for bone stress injury, notes that low vitamin D may lead to poor bone healing, and suggests at least 7 hours of sleep, a full rest day weekly and enough calories (AAOS OrthoInfo). A coach can help build these routines, plan substitute workouts such as the yoga or swimming the NHS suggests (NHS), and keep you motivated through weeks of reduced running. See returning to running.

What it costs

Cost estimate being researched.

Another approach

Stress fractures: when it’s more than shin splints

If bone breaks down faster than rest and sleep let it rebuild, a bone stress injury results, from a swollen, bruised bone (stress reaction) to a tiny crack (stress fracture) if you keep going (AAOS OrthoInfo). AAOS says the weight-bearing bones of the foot and lower leg are especially vulnerable and that it is common in runners and jumpers, military recruits, and female athletes in cross country, gymnastics and outdoor track. People with osteoporosis or on certain long-term medicines can fracture this way even in everyday activity (AAOS OrthoInfo); see our osteoporosis guide.

Clues and diagnosis

A clinician may check for tenderness over the bone and ask you to hop on the leg. An X-ray can look normal early; MRI shows bone swelling, CT shows a crack more clearly, and a bone density scan may be ordered if bone weakness is suspected (AAOS OrthoInfo).

Treatment and recovery

Treatment aims to unload the bone: rest from painful activity, swimming or cycling instead, a hard-soled shoe, boot or crutches if walking hurts, and surgery with pins, screws, plates or rods for bones that heal slowly (AAOS OrthoInfo). The NHS likewise lists rest with crutches or a padded boot (NHS). AAOS says these injuries usually take at least 3 weeks to heal, up to 3 months or longer when severe, and resuming too early can make them worse (AAOS OrthoInfo). A Cochrane review found shock-absorbing boot inserts probably reduce stress fractures in military personnel, and pneumatic braces may speed return to full activity after tibial stress fracture, though the trials differed greatly and more evidence is needed (Cochrane review, 2005).

Another approach

Compartment syndromes: when pressure builds

The NHS describes compartment syndrome as increased pressure inside a muscle that restricts blood flow and causes pain, most often in the lower legs (NHS). There are two very different forms.

Acute: an emergency

It can start suddenly after an injury or if a bandage or cast is too tight, with severe pain (worse on stretching), swelling, numbness, weakness or pins and needles, and tightness. The NHS says sudden severe pain needs emergency care, because surgery to relieve the pressure (a fasciotomy) is needed as soon as possible (NHS). See the warning signs at the top of this page.

Chronic exertional: gradual, with exercise

Symptoms build during exercise and go away with rest (NHS). AAOS calls it an uncommon look-alike of shin splints, diagnosed by measuring pressure in the leg compartments before and after exercise (AAOS OrthoInfo). The NHS says treatment is often not needed; you may be advised to avoid the activity and use anti-inflammatory painkillers, with fasciotomy an option if symptoms persist (NHS).

The research is limited. A 2016 review of nonsurgical options found only small studies of massage, gait changes, an injection technique called chemodenervation and an ultrasound-guided procedure (Nonoperative review, 2016). A 2020 review of 68 reports found surgery was associated with higher satisfaction (85%) and return to activity (80%) than conservative care such as gait retraining (47% and 50%), but the evidence was low-level (Outcomes review, 2020). A 2024 meta-analysis of four non-randomized studies found more pain reduction and satisfaction with fasciotomy, no clear difference in return to activity, and complications that included hematomas, nerve injuries and scarring (Fasciotomy meta-analysis, 2024). Among 44 people operated on for the deep back compartment, 71% benefited and 76% would choose surgery again, but poor results were often due to other compartments or MTSS (Deep compartment study, 2016).

Another approach

Preventing shin splints: what has evidence

Popular habits have weaker support than you might expect. A Cochrane review of 25 trials, mostly in military recruits and all at some risk of bias, found no evidence that stretching reduces running injuries, none for conditioning exercises or a longer, more gradual build-up in novice runners, none for shoes chosen by foot shape, and that custom insoles might reduce shin splints (Cochrane review, 2011). A 2025 meta-analysis of 12 studies with 8,197 people concluded neuromuscular training and overpronation insoles help prevent MTSS, shock-absorbing insoles do not, and static stretching programs and special socks lack support (Prevention meta-analysis, 2025). AAOS’s common-sense list — well-fitting sport-appropriate shoes, cross-training, a warm-up and slow increases in training — remains sensible (AAOS OrthoInfo). Our foot pain and knee guides cover related overuse problems.

Another approach

Returning to running

Coming back too fast is a classic way to bring shin pain back. The NHS advises not rushing back to your earlier level (NHS). AAOS suggests being pain-free for at least 2 weeks before returning, then exercising less often, for less time and at lower intensity than before, warming up and stretching, and increasing slowly; if the same pain returns, stop, use a cold pack and rest a day or two, then restart with shorter, easier sessions and progress even more slowly (AAOS OrthoInfo). After a stress fracture, AAOS says to wait for clearance, then return slowly, perhaps alternating activity and rest days, over many weeks, using pain as a guide (AAOS OrthoInfo). We found no research-backed week-by-week schedule for shin splints, so work out a plan with your clinician or physical therapist.

Member stories

Living with Shin Splints & Shin Pain? Share your experience

Real experiences help others choose. Tell us what you tried — conventional medicine, chiropractic, acupuncture, herbs, massage or coaching — what it cost and what changed.

No stories have been published for this condition yet. Yours could be the first.

Which approaches have you tried?

What did you try, what did it cost, and what changed for you? Please leave out anything you’d rather keep private.

We read every story before it’s published and may shorten it. Stories describe one person’s experience; results vary. See our Privacy Policy.

Sources

This page is for education only and is not medical advice. Costs are typical U.S. ranges and estimates; yours will depend on your provider, location and insurance. Talk with your doctor before starting, stopping or combining any treatment. In an emergency, call 911. See our disclaimer.

Find the right practitioner

Search MBHA’s Health Directory for doctors, chiropractors, acupuncturists and massage therapists across the Monterey Bay.

Search the Directory All Health Conditions

The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501(c)(3) organization and does not endorse any particular products or practices. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. We strongly recommend that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition. MBHA provides administrative support, education and navigation — not medical, legal or tax advice — and cannot guarantee claim, billing or fundraising outcomes. MBHA is not an emergency service: in an emergency, call 911 or go to the nearest emergency room.