Shin pain (shin splints) Mamae ā-tāhau

Shin splints usually develop from overuse. They typically happen in runners or people who do activities with a lot of jumping. Repeated stress to your shin bone leads to pain and inflammation. This stress is caused by the pulling and tugging of the muscles and connective tissues in your lower leg.

Things that are likely to cause shin splints include:

• hard running surfaces or running up a hill
• previous leg injuries
• poorly fitted or inadequate running shoes that do not support your foot and ankle
• starting a new exercise routine and increasing your level of physical activity too quickly
• muscle and structural problems with your lower leg, such as your foot rolling in too much when you walk or run.

Common symptoms of shin splints include:

• a dull, aching pain along the inner part of your shinbone (tibia)
• pain that starts during exercise and may get worse afterwards
• tenderness or soreness when you press on the shin
• mild swelling along the shin
• pain that often improves with rest but can return when activity resumes.

If you think you might have shin splints and are experiencing symptoms, your healthcare provider, podiatrist or a physiotherapist can do tests.

They will talk to you about your symptoms and do a physical exam. They may refer you for an x-ray or other scan to rule out other problems, such as a stress fracture in your shin bone (tibia).

There are several things you can do to manage shin splints.

Follow the advice on managing soft tissue injuries.

Soft tissue injuries and treatment

You can also use simple pain relief.

Pain relief medicines for adults

Rest

Rest is the main treatment for shin splints. You should rest for 7 to 10 days. If your symptoms are improving then you can slowly build up your levels of activity. It may help to avoid hills and uneven surfaces at first.

Stretch

Gently stretch the area by bending your foot down until you can feel a pull through the sore area. Hold this for 30 seconds to 1 minute and repeat it 2 to 3 times a day. The long calf stretch and short calf stretch will also help.

Calf stretch exercises

If your symptoms are severe or do not go away, talk to:

• your healthcare provider
• a physiotherapist
• a podiatrist.

They will assess you and help with your recovery. This may include:

• specific strengthening, stretching and balance exercises
• addressing any muscle imbalances
• advice with how to modify your activity and return to training
• prescribing orthotics to help keep your foot in a neutral position.

To help avoid getting shin splints:

• use shock-absorbent insoles in your training shoes
• build your training up slowly so your body has time to adjust
• regularly replace your training footwear.