How to Get Rid of Shin Splints? Cause & Solutions

Have you ever felt a sharp or burning pain in your shinbone? If you ever have before, then you might have felt the pain of shin splints.

Most common in runners and athletes, shin splints refers to inflammation in the muscles and tendons. In front of or on the side of the tibia bone, this pain can derail your fitness goals if left untreated.

Shin splints didn’t seem to be common in the days of the Golden Era of bodybuilding. This is mostly due to the fact that most bodybuilders also weren’t runners or athletes.

Those that lifted heavy and included leg days to maintain a balanced physique likely didn’t suffer from shin splints.

Today, we’ll discuss:

• What shin splints are
• What causes them
• How to get rid of shin splints
• How to prevent shin splints from recurring – or forever, if you’ve never had them

What are Shin Splints?

Shin splints are a painful problem that affects the muscles, tendons, and bone tissue surrounding the tibia (shinbone). Another name for this condition is medial tibial stress syndrome.

One or both shin bones can be affected at the same time.

Symptoms include:

• Throbbing, aching, sharp or burning pain in the left side of the shinbone
• Tenderness when touching the affected area
• Pain or discomfort during or after exercising

Is the pain on the front of your shinbone and hurts more when you lift your toes with your heel planted? You might have anterior shin splints. 

People who are most susceptible to shin splints are:

• Runners
• Dancers
• Military
• Soccer players
• Basketball players
• Tennis players

Now, let’s see what the most common causes are for someone suffering from shin splints.

What Causes Shin Splints?

There is not always one thing that can cause shin splints. Sometimes, it’s a combination of stressors that affect the tibia.

Here are some of the most common reasons you could develop shin splints:

• Poor running form
• Unsupportive shoes
• Muscle tightness (especially in the calves)
• Not doing warm-up stretches before running or playing sports
• A sudden increase in the amount or intensity of exercise
• Training using uneven, hard or sloped surfaces 
• Having flat feet (and not using proper footwear)
• Having weak ankles, hips, and/or core muscles
• Transitioning from indoor running (treadmill) to outdoor running (various surfaces)

How to Get Rid of Shin Splints

Once you have shin splints, you’ll want to do whatever it takes to get rid of them. First off, know going in that getting rid of shin splints is not a fast process, unfortunately. 

It can take anywhere from a few weeks to several months to heal from shin splints.

Here are some of the best methods to get rid of shin splints, starting with the most important.

See a Doctor

Before you start treating your shin splints, you need to make sure that’s actually what you have. Treating a condition incorrectly can cause you further pain and injury, or completely derail your future fitness.

Start out first by seeing a doctor to get a diagnosis. They will examine you and possibly do some testing to determine if you do indeed have shin splints.

The doctor will be able to rule out other things, like:

• Stress fracture
• Tendinitis
• Chronic Exertional Compartment Syndrome

Once they’ve confirmed you do have shin splints, they will give you some recommended methods for treatment. Here are some of the best treatment methods you can try.

The RICE Method

Rice stands for Rest, Ice, Compression, and Elevation. Here’s how it works:

1. Rest: Once you start feeling pain, you’ll want to reduce activity as much as possible. Avoid even walking as much as you can to help heal your shin splints. You’ll want to rest for at least 24 to 48 hours before you start resuming activity.
2. Ice: Use an ice pack (or a bag of frozen veggies) on your sore shin. Leave it there for 15-20 minutes, then remove the ice. Wait two to three hours before icing again. Do this for the entire time you are resting.
3. Compression: To reduce and prevent further swelling, a compression sock or bandage can be helpful. You can even keep it on when icing your leg to prevent direct contact with your skin.
4. Elevation: The key to elevating your injured shin is to keep it above your heart to reduce pain, throbbing, and swelling. Lay in bed or on the couch with your leg up on pillows or the back of the couch. Keep it elevated as much as possible during the first couple of days.

Over the Counter Medications

Nonsteroidal anti-inflammatory medications (NSAIDs) like ibuprofen or naproxen can be used along with the RICE method. 

Taking the medication can reduce swelling, help with pain, and also aid in healing. Make sure to follow the directions on the bottle or that your doctor gave you.

The Stick

Using a tool for massage can also be a great way to help heal from shin splints. The Stick is a tool that is made specifically for massaging muscles before, during, and after exercise.

Another alternative to The Stick is using a foam roller. You can use one of these methods yourself or have someone else work on your muscles.

They both offer deep tissue massage that can help improve healing and prevent further injury down the road.

Do Alternative Exercises

Like we said in the beginning, it can take several weeks to a few months before your shin splints fully heal. We know you don’t want to stop exercising for that long, so consider alternatives instead.

Rather than running or other high impact exercises, take the weight off your feet and lower legs. Instead, choose biking, jogging or swimming instead. You can even use the elliptical if your doctor feels that it would be okay.

Do Stretching Exercises

Another thing your doctor might recommend is physical therapy. If they do, then you should definitely follow through with it. 

The physical therapist will create a personalized exercise plan to help heal your shin splints and prevent a recurrence. They’ll also make sure you are using proper form and continuing to progress.

Depending on the reason and severity of your shin splints, physical therapy might accelerate the healing process. This means you’ll be back to running (on the right surface, with the right shoes) in no time.

If they didn’t advise you to do physical therapy, you can still do flexibility exercises at home.

After you’ve rested for at least a few days, try some of these exercises:

• Standing calf stretch
• Anterior compartment stretch
• Heel raise
• Towel stretch
• Balance and reach exercises
• Tracing the alphabet – sit on the floor with your legs outstretched and “write” the alphabet in the air with each foot. Go from A to Z with each foot.

Consider keeping some of these exercises in your rotation as warm up exercises once you are better. It can help you prevent future shin splints.

Use Kinesio Tape

Another method you can use to ease the pain of shin splints is Kinesio tape. Your doctor or physical therapist can show you how to apply it correctly. You can also use this step-by-step guide to do it yourself.

Some studies have shown that taping the shin can help as much or more than orthotics. It is also a less expensive alternative.

Unfamiliar with Kinesio tape? Also called kinesiology tape, elastic therapeutic tape, and KT, this taping method is popular in rehabilitation. 

The tape is used to support and stabilize joints and muscles without affecting range of motion. It’s designed to be worn for days at a time (if applied correctly) and is general allergy-free.

Using Kinesio tape can be a good reminder to the user that they need to be thoughtful in their movements.

How to Prevent Shin Splints

Wondering if there is a way to get rid of shin splints forever? There are some things you can do to prevent them from happening. If you’ve never had shin splints, following these steps can ensure you won’t get them in the future.

Take Your Vitamins

Some people are more prone to shin splints or stress fractures due to weaker bones. By increasing your vitamin intake, you can strengthen your bone density.

This can help prevent shin splints in the first place or reduce the likelihood that they come back.

Consider increasing your vitamin intake of these vitamins:

• Vitamin D
• Calcium
• Magnesium

Talk with your doctor to determine the recommended dosage for each before you start a vitamin regimen.

Vintage Blast™ contains both Vitamin C and Magnesium in each serving. Using this supplement can help strengthen your bones and muscles while also improving your performance.

Learn Proper Form

Chances are, your shin splints came from your form or the terrain you choose to run or perform on. To prevent them from coming back, you’ll want to have proper form before you start running again.

Here’s a video that shows proper running form. Not only will the correct form prevent future injuries, but it will also increase your running speeds!

You’ll notice the doctor who made the video is running barefoot. While this might not be an option for you, it could be something to consider. It might help you correct your gait and make the needed adjustments to get your form aligned.

An alternative could be a pair of barefoot shoes. These mimic the feel of running barefoot, with added protection from the elements and terrain.

The Cadence Debate

Any seasoned runner has probably heard the great cadence debate of 180 steps per minute. Cadence, the number of steps per minute, has long been used for running benchmarks, with 180 being the goal.

However, rather than trying to strive for a specific number, go for a personal best. Consider increasing your overall cadence, regardless of what the actual number is.

An increase in cadence may actually lower speed and increase fatigue initially. But eventually, once you get used to the new cadence, your speed should increase over time. 

This increase can actually prevent stress on your muscles, tendons, and bones in the leg and foot. It can also reduce knee pain and help with hip flexion.

As with many of the tips offered today, you’ll want to gradually change your cadence. Take your focus off speed at the beginning of your run. Incorporate strength training into your workout routine (if you haven’t already). 

You may feel sore as you make stride changes, so monitor yourself carefully and rest as needed.

Get New Shoes

Since you’ve already seen a doctor, you’ll know if you have flat feet or any other foot issue. If you’ve got an older pair of shoes or ones that aren’t supportive enough, it’s time to get new ones. 

If you are a runner, then you should be getting new shoes after they’ve gotten 300 to 500 miles in wear. It’s best to get fitted for a pair of shoes that will work with your gait, foot issues (if any), and activity level. 

The other benefit of getting fitted for shoes is that you can also get better insoles. There are some that you can get off the shelf that might be the winning pair with your new shoes.

There are so many types of athletic shoes out there, it makes sense to get a pair that work well for you. Trust us, your feet and shins will thank you.

Consider Custom Insoles

Another thing you can discuss with your doctor is getting custom orthotic inserts for your new shoes. These are molded specifically to your foot, so are almost guaranteed to work better than insoles from the store.

This might be best for someone who is very flat-footed, as off the shelf orthotics might not have enough support.

They will be more expensive, but if you do a lot of running or are on your feet a lot, it might be worth it. However, start with getting a new pair of shoes first to see if that helps. 

Stretch and Strengthen

As we mentioned in the previous section, you should be doing stretches before and after exercising. This is one of the best ways to avoid shin splints from coming back.

Another way to prevent shin splints is to strengthen your hips, glutes, and legs. You can do this by resistance training using weights. Here are some ideas to get you started. And don’t forget about cross-training (alternating running with biking, swimming, and jogging).

Once you get back into running, you’ll want to stop immediately if you feel any shin pain during exercise. Stretch and massage your calves, and take the rest of the day off it the pain doesn’t go away.

Ease Back into Training

Whether you’re healing from shin splints or not, you want to ease into training. Doing too much too soon is one of the common reasons people develop shin splints in the first place.

Create staggered goals to ensure you are increasing your training properly. If you want to increase your speed, focus on just that for a few weeks. 

If you want more miles, then that should be your main focus. Most runners have heard about the 10% rule, where you shouldn’t increase your miles more than 10% at a time.

Check out these tips on how to safely increase your mileage that goes beyond the 10% rule.

Once you’ve hit those goals, you can increase your training frequency if needed. By easing back into training, you can help condition your body and prevent a future injury.

Make Sure You Rest

Some people get so focused on their goals and leveling up, they forget to take some time to rest. Overexertion is a great way to land an injury, which can throw off your entire timeline.

You should have one day of full rest once a week. That doesn’t mean you have to sit on the couch and do nothing. Something low impact, like walking or swimming, is a great way to keep active on rest days.

Make sure you don’t train hard for two days in a row either. You want your lower body to have time to rest between workouts. Alternate muscle groups if you want to work out back to back.

Change Up Your Running Surfaces

Constantly running on hard surfaces like concrete and asphalt can do a number on your muscles and joints. To prevent getting shin splints, its best to vary your running surfaces. 

Altering your terrain and running on hard and softer surfaces will reduce the impact on your lower body. You can also use the treadmill at the gym, which is a great alternative on bad-weather days.

The Bottom Line

Shin splints can be painful and if ignored, can cause stress fractures which can halt your fitness goals. By making sure to warm up properly before and cool down after exercising, you can reduce the risk.

While runners and athletes are more susceptible, bodybuilders could get shin splints if they don’t maintain a balanced physique.

Don’t forget the importance of resistance training for your lower body, and proper footwear when running. Take care to learn proper form and avoid uneven surfaces and hills as much as possible.

Use our tips on how to get rid of shin splints and how to prevent them from coming back. If you’ve never had shin splints before, make sure you take preventative measures, especially if flat-footed.

Have you ever had shin splints? What methods worked best to get rid of them? Do you do preventative care now to make sure they don’t come back in the future? We want to hear all about it in the comments below!