Shin Splints

Learn what shin splints are and how to find relief

Understanding Shin Splints

Medically Reviewed

Shin splints are aching or soreness along the inner edge of the shinbone that develops from repetitive stress, most often during running, jumping, or other high-impact activities. The pain usually builds gradually and is closely tied to activity level. It’s a signal that the bone and surrounding tissues are being overloaded faster than they can adapt.

What Causes Shin Splints

Sudden increases in activity: Rapid jumps in running distance, intensity, or frequency.
Repetitive impact: Running or training on hard surfaces with limited recovery.
Foot mechanics: Overpronation, flat feet, or poor shock absorption.
Muscle tightness or fatigue: Tight calves or weak lower-leg muscles increase stress on the shinbone.

Shin splints usually result from a combination of training load and biomechanics rather than a single injury.

Common Symptoms of Shin Splints

Dull, aching pain along the inner shin: Often spreads over a broad area rather than one pinpoint spot.
Pain during or after activity: Usually starts with exercise and improves with rest, especially early on.
Tenderness to touch: The inner shin may feel sore when pressed.
Stiffness after rest: Pain may worsen at the start of activity or in the morning after exercise.

What Can Help Relieve Shin Splints

Relative rest: Reducing or pausing high-impact activity allows the shin to recover.
Ice after activity: Helps calm soreness and manage flare-ups.
Gentle stretching: Calf and lower-leg stretches reduce tension on the shin.
Supportive footwear: Well-cushioned shoes or arch support can reduce repeated stress.

Pushing through shin pain increases the risk of a stress fracture; easing back early shortens recovery.