Shin Splint

Shin splints is a type of shin pain, usually caused by exercise. It's not serious and there are things you can do to help get better.

Check if you have shin splints

  • Shin splints usually happen when you do exercise like running.

  • You will have pain and tenderness along the front of your lower leg (shin).

Things you can do to help

Shin splints usually get better within a few weeks. There are things you can do to get better quicker.

Do:

  • take paracetamol or ibuprofen to ease the pain

  • put an ice pack (or bag of frozen vegetables) in a towel on your shin for up to 20 minutes every 2 to 3 hours

  • switch to gentle exercise such as yoga or swimming while healing

  • exercise on soft ground, if you can, when you're feeling better

  • warm up before exercise and stretch after exercise

  • make sure your trainers or shoes support your feet properly

Don’t:

  • do not continue doing the exercise that caused your shin splints

  • do not rush back into exercise at the level you were at – build your exercise routine back up slowly

Physiotherapy treatment for shin splints.

Physiotherapy is very important in the treatment of shin splints. Initially, your physiotherapist can confirm your diagnosis and establishing the severity of your injury. From this, an appropriate treatment plan will be developed. This may involve:

  • Exercise Programmes

  • Electrotherapy

  • Hydrotherapy

  • Taping

Causes of shin splints

Shin splints happen when you've put too much stress on your leg.

You're more likely to get shin splints if:

  • you have started exercising after not being active for some time

  • you run or jump on hard surfaces

  • you do not have a good running technique