Shin Splints and What You Can Do to Prevent Them

Home Treatment for Shin Splints: All You Need to Know

The home treatment for shin splints includes rest, ice, compression, and elevation (RICE). Rest means taking a break from activities that cause pain in the shins. Ice helps reduce pain by numbing the area and reducing inflammation. Compression can help keep swelling down. Elevation helps reduce swelling as well.

Suffering from shin splints can be painful and debilitating. But with the right treatments and prevention methods, you can manage your symptoms at home.

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What Are Shin Splints? 

Shin splints, medically known as medial tibial stress syndrome (MTSS), is an overuse injury that affects the lower leg. It is caused by repetitive activities such as running or jumping that strain the muscles and tendons around the shinbone (tibia).

It results in pain along the inner border of your shinbone. The pain may be dull initially but can progress to a sharp stabbing sensation with prolonged activity. You may also experience swelling or tenderness along your shinbone. 

What Causes Shin Splints? 

Several different factors can cause shin splints. In general, they are due to activities that involve repetitive impacts on your lower legs, like running, or sports that require quick starts and stops, such as basketball or soccer.

Poorly cushioned shoes, incorrect form during exercise, a sudden increase in activity intensity, or weak muscles can all lead to shin splints.

Over time, this repetitive stress causes tiny tears in the muscle fibers resulting in significant pain when touched or moved. 

Common Causes:

Stress Fracture: A tiny fracture in the shin bone could occur from repeated stress. A stress fractures name is given to this fracture, an overuse ailment.

Compartment Syndrome: A direct impact injury or overuse may cause inflammation in numerous muscle compartments of the lower leg. Compartment syndrome is the term used to describe this ailment, and it may also be one of the causes of shin discomfort.

Other causes of shin splints are:

  • Excessive pressure or force applied to your shin bone
  • Abnormality in analysis, such as flatfoot syndrome
  • Incorrect instruction
  • Running on a rocky surface
  • Putting on scuffed shoes
  • Abruptly lengthening or intensifying one’s exercise regimen

Additionally, shin splints can cause minor to severe symptoms. Below is a list of them.

Symptoms Of Shin Splints

  • Lower-leg pain
  • Pain during working out
  • Shinbone discomfort on one or both sides
  • muscle ache
  • a sensation of sensitivity or pain down the inner leg
  • shaky and cold feet
  • Swelling in the lower leg

Home Treatment For Shin Splints Injury

Home remedies for shin splints are among the most common conditions brought on by exercise. The shin bone, the most prominent bone in the lower leg, has severe discomfort. The medical term for this condition is medial tibial stress syndrome.

Shin splints are sometimes referred to as soleus syndrome and periostitis. Overused muscles, tendons, and shin bone tissue typically cause this shins pain.

Although it can happen to anyone, depending on their level of physical activity, it is more common in athletes. Although uncomfortable, this condition is efficiently and effectively treated at home.

Rest, Ice, Compression, Elevation (RICE) Method

The RICE is an excellent way to treat shin splints, a popular home injury treatment method. It represents:

Rest: Avoid all actions that make you hurt, swell, or feel uncomfortable. Active rest is typically sufficient for shin splints, but you should visit a doctor if you suspect a more severe injury. Until your pain goes away, try engaging in low-impact activities like swimming.

Ice: Apply ice packs to your shins for 15 to 20 minutes. Avoid applying ice to your skin directly, and wrap them in a towel. For several days, use ice four to eight times daily till the shin splint discomfort goes away.

Compression: Consider wearing a calf compression garment to lessen inflammation near your shins.

Elevation: Try elevating your shins while applying ice to them to lessen swelling even more.

How To Prevent Shin Splints 

Shin splints are a common injury that affects people who run, jump, and participate in other sports. They occur when the muscles and tendons around the shin become inflamed. In this blog post, we will explore what shin splints are and how you can reduce your risk of getting them. 

By doing the following steps, you may be able to avoid or lower your chance of developing shin pain:

  • Put on suitable, fitted athletic footwear. Shin splints can be avoided by using shoes that are suited for your sport. Running in shoes designed for tennis may not be the best use of those supports.
  • If you run, have a running store monitor your stride. Your stride and foot structure might be considered when choosing a shoe by the staff. You might need inserts if you have high arches or flat feet.
  • Change your shoes frequently. Running shoes should be replaced after 350 to 500 kilometers of use.
  • Increase your level of fitness gradually. Increase your weekly mileage or level of exercise gradually. Your muscles will become stronger and looser as a result.
  • Cross train. Shin splint pain prevention involves varying your movements. Consider occasionally switching up your daily routine by swimming, biking, or practicing yoga.
  • Try using shock-absorbing insoles. These might lessen the force exerted on your shins when exercising.
  • Avoid wearing flip-flops since they strain your leg muscles more to keep them from slipping off. Shin splints may then result from this.


Home treatment for shin splints is a great way to start your recovery. Remember to RICE (rest, ice, compress, and elevate) your shins for 15-20 minutes four to eight times daily until the pain has subsided.

Additionally, try to prevent shin splints by wearing appropriate athletic shoes that fit correctly, regularly changing your shoes, and gradually increasing physical activity. Cross-training, using shock-absorbing insoles, and avoiding flip flops can also help to protect your shins from pain and discomfort.

If the pain persists for more than a week or you suspect a more severe injury, consult your doctor for proper diagnosis and treatment.            

Chenie Taton