If you’ve ever experienced a dull ache or sharp pain in your lower legs after a jog, there’s a good chance you were dealing with shin splints.
While they’re incredibly common (especially among runners and people returning to exercise), they’re also preventable and treatable with the right care.
At Christopher’s Remedial Massage, we regularly help clients manage and recover from exercise-related injuries, including shin splints. So if you’re gearing up for a more active lifestyle or want to get back on track after some time off, here’s what you need to know.
Just the Basics…
Shin splints are your body’s way of saying, “Slow down, we’re not ready yet.”
They usually hit when you ramp up exercise too fast, wear unsupportive shoes, or skip the warm-up.
The fix?
- Rest and ice to calm inflammation (Healthdirect recommends 15–20 minutes, a few times daily).
- Supportive shoes and proper insoles to reduce strain.
- Stretching and strength work to fix imbalances before they bite back.
- Remedial massage to speed recovery and improve mobility.
Most cases resolve with smart recovery, but if pain sticks around, get it checked. Early action = faster return to doing what you love.
Want to know exactly how to treat and prevent shin splints? Keep reading for practical steps and expert tips.
What Are Shin Splints?
‘Shin splints’ is a broad term used to describe pain in the lower leg (specifically around the shinbone (tibia)), often brought on by repetitive stress or impact during exercise.
It’s a common condition among runners, dancers, and people who’ve recently ramped up their physical activity.
There are two main types of shin splints, depending on which part of the lower leg is affected:
- Medial tibial stress syndrome (MTSS) is the most common. It causes pain along the inner edge of the shinbone and is usually due to inflammation in the muscles, tendons and bone tissue surrounding the tibia.
- Anterior tibial stress syndrome causes pain at the front of the shin and is typically linked to overuse of the muscles attached to the front of the lower leg.
Both types of shin splints are typically caused by overloading the lower leg muscles and connective tissue, especially when you increase training intensity too quickly, wear unsupportive footwear, or exercise with biomechanical issues like flat feet or weak hips.
The pain often starts as a dull ache during your workout, eases with rest, then returns more sharply later. If left untreated, it can linger or even develop into more serious issues like stress fractures.
Fortunately, with early intervention and the right approach (and a helping hand from a qualified remedial massage therapist) shin splints can be managed and resolved without long-term consequences.
What Causes Shin Splints?
There isn’t a single cause, but rather a combination of contributing factors that place excessive stress on your lower leg muscles and bones:
- Wearing unsupportive footwear: Shoes that lack adequate cushioning or arch support can increase your risk, especially during high-impact activity.
- Flat feet or overpronation: These structural issues affect how your foot strikes the ground, placing extra tension on your shin muscles.
- Sudden changes in activity: A rapid increase in workout intensity, frequency, or duration can overload the body before it’s ready.
- Lack of warm-up or stretching: Tight calf muscles, weak ankles, and inflexible hips can alter your running mechanics.
- Running on hard or uneven surfaces: Concrete, slopes, or uneven terrain can intensify impact and muscle fatigue.
Essentially, shin splints happen when your muscles, tendons and bone tissue become inflamed due to overuse or misalignment.
Signs You’re Dealing with Shin Splints
Not every case of lower leg pain is shin splints, but there are some telltale signs that can help you spot the issue early.
Most people describe shin splints as a dull, aching pain along the front or inside of the lower leg, typically just above the ankle and running up toward the knee.
It often starts gradually and may come and go at first, especially when you’re starting or increasing your physical activity.
Here are some common symptoms to look out for:
- Tenderness or soreness along the inner shinbone (tibia)
- Aching pain that starts during or after exercise
- Mild swelling or inflammation in the lower leg
- Pain that worsens with high-impact activity, such as running or jumping
- Discomfort that improves with rest, especially in the early stages
In more advanced cases, you might feel the pain even when walking or standing for extended periods, and the affected area can feel warm to the touch.
When It’s Not Just Shin Splints
If your pain is sharp, focused on a small spot, or worsens with rest, it may be a sign of a stress fracture, compartment syndrome, or another more serious condition. These issues require medical attention, especially if…
- Pain is severe and constant
- There’s bruising or numbness in the foot
- Pain continues for weeks despite rest and self-care
- You struggle to walk or bear weight on the affected leg
When in doubt, always consult a qualified health professional. Early diagnosis can help you avoid longer-term complications and get you back on your feet faster.
How to Manage Shin Splint Pain
The good news? Most cases of shin splints don’t require surgery or intensive treatment. With a little patience and a few smart changes, you can ease the pain and get back to your active lifestyle, minus the setbacks.
Here’s how to manage shin splints the right way.
1. Ease Off and Let Your Body Recover
First and foremost: rest is non-negotiable.
Shin splints develop when your muscles and bone tissue are pushed beyond what they can handle. If you keep running through the pain, you risk turning a minor issue into a major one, like a stress fracture.
What to do:
- Take a break from high-impact activity (like running or jumping).
- Try cross-training with low-impact exercises such as swimming, cycling, or elliptical training.
- Give yourself 48-72 hours of rest before gradually easing back into movement.
2. Upgrade Your Footwear Game
Wearing the wrong shoes is one of the fastest ways to develop shin splints, especially if they lack proper arch support or cushioning.
Pro tip: Even your “favourite runners” could be part of the problem if they’ve worn out their shock absorption over time.
Action steps:
- Visit a specialist store for a proper gait analysis and shoe fitting.
- Choose shoes that match your foot type (e.g. neutral, overpronation, flat feet).
- Consider custom orthotics or insoles if your feet need more structured support.
3. Use Ice and Anti-Inflammatory Techniques
Reducing inflammation is one of the simplest and most effective ways to ease the pain of shin splints, especially in the early stages.
According to government health provider Healthdirect Australia, icing the area for a quick 15-20 minutes after exercise can quickly reduce\ inflammation around the shinbone to provide some short-term relief.
If pain persists, try repeating this process 2-3 times a day during flare-ups and elevate your legs during rest.
Many people also turn to anti-inflammatory medications like ibuprofen, but it’s best to check with your doctor first, especially if the pain is persistent or you have other health concerns.
4. Don’t Skip the Warm-Up (or Cool-Down)
Jumping into a workout without warming up is like trying to sprint before tying your shoelaces. You need to prepare your muscles and joints for impact, especially in high-intensity sessions.
Before you train:
- Warm up for 5-10 minutes with dynamic stretches or light cardio (e.g. brisk walking).
- After training, include static stretches for your calves, hamstrings, and hip flexors.
Remedial massage therapy can also assess your movement patterns and recommend personalised exercises based on your posture and gait.
Don’t Let Shin Splints Slow You Down
With the right approach, shin splints don’t have to derail your health goals. Whether you’re easing into a new routine or prepping for your next marathon, recovery starts with listening to your body and taking action early.
Book a Remedial Massage Today
Tired of shin splints slowing you down? At Christopher’s Remedial Massage, we help people move better, feel better, and stay pain-free with targeted, therapeutic treatment.
Whether you’re an avid runner or just getting back into exercise, we’ll work with you to relieve discomfort, improve mobility, and support long-term recovery.
Ready to get back on your feet?