Periostitis
Shin splints involve pain along the inside of the shin bone, often due to repeated strain from activities like running, brisk walking, or jumping. The discomfort comes on gradually and feels like tenderness or a burning ache that worsens with activity. Untreated symptoms can affect daily life, as even short walks or climbing stairs become painful. However, with the right measures, it's usually possible to alleviate the pain and safely return to exercise.
Symptoms of shin splints
- Pain on the inside of the lower leg, especially during and after physical activity
- Tenderness along the shin bone, sometimes even with pressure
- Stiffness and dull ache in the lower leg, especially during warm-up or when you start running
- The pain often subsides with rest but can return when you put weight on the leg again
- In some cases, the area may feel slightly swollen or warm
Causes of shin splints
Shin splints are typically caused by repeated minor stresses that irritate the periosteum (the membrane covering the bone). Common causes include a rapid increase in training volume, hard surfaces, worn or incorrect shoes, and insufficient shock absorption. Certain biomechanical factors play a role, such as overpronation, stiff calf muscles, or weak foot and hip stability. Running uphill, frequent jumping, or repetitive training can also trigger the condition. Additionally, the risk increases with stress, poor recovery, and insufficient sleep.
Furthermore, it is common for the muscles and tendons on the inside of the lower leg to become overstrained, which further increases pressure on the periosteum. Calf stiffness and weak foot muscles can also contribute to the problem. The problems are often noticed when starting a new training period or after a long break from running.
Diagnosis
The diagnosis of shin splints is in most cases made through an interview and physical examination. The doctor or physiotherapist will ask about your training habits, how the pain started, and examine your leg for tenderness and swelling. Sometimes, other causes of pain may need to be ruled out, such as stress fractures or muscle strains, especially if the pain is very severe or does not subside with rest.
Treatment of shin splints
Treatment aims to reduce pain and inflammation and prevent further injuries. The first step is always to reduce or take a break from the activity that triggers the problems, such as running. Rest is important, but complete inactivity is not recommended – instead, try to find alternative exercises that do not stress the lower legs as much, such as cycling or swimming.
Applying cold to the tender area can help with pain, and in some cases, compression stockings can provide extra support. It's also wise to check your shoes and possibly switch to a pair with better shock absorption or use insoles if needed. A physiotherapist can show you stretching and strengthening exercises for the calf and foot muscles, which often helps in the long run.
For persistent problems, taping, laser, or shockwave therapy may be relevant, but for most people, self-care and a gradual build-up of training are sufficient. Avoid running again until you are completely pain-free when walking.
Preventive measures
Plan your training to gradually increase the load. Vary surfaces and avoid too many hard sessions in a row. Replace worn-out shoes in time and choose models that suit your foot and running style. Include mobility exercises for the calves and ankles, as well as strengthening for the foot, lower leg, and hip for better control in your stride. After tougher sessions, simple self-care is often enough: light mobility, cool-down, and recovery with sleep and nutrition. Small adjustments in daily life make a big difference in preventing recurrence.
When should I seek care?
Contact healthcare if the pain does not improve after two to three weeks of self-care and reduced load. Seek help sooner if you experience nocturnal pain, significant swelling, redness, or if you suspect a stress fracture. Also, contact them if the pain hinders you in everyday life or if you feel numbness or muscle weakness.
Recommended products
How long do shin splints last?
Often four to eight weeks with early intervention. Chronic problems can take longer, especially if you continued training despite the pain.
Can I continue to train with shin splints?
Yes, but switch to low-impact exercises like cycling or swimming. Avoid running and jumping until the pain significantly decreases.
Which shoes or insoles help best?
Shoes with good shock absorption and stability help many. If necessary, shoe insoles and shock-absorbing soles can reduce the strain on the periosteum.
Does compression help?
Compression stockings can increase comfort and provide light support during daily activities and return to activity. Always combine with gradual progression.
Which exercises are good to start with?
Start with calf stretches, ankle mobility, and light calf raises. Then progress with controlled strengthening for the foot, lower leg, and hip.
How do I avoid recurrence once I am pain-free?
Increase the load slowly, vary surfaces, and replace shoes in time. Maintain mobility and strength as part of your weekly routine.
When should I seek care?
Seek medical attention for persistent or increasing pain despite self-care, for nocturnal pain, significant swelling, or suspected stress fracture.
What products do you recommend first?
Start with compression stockings for comfort and shoe insoles or shock-absorbing soles for relief. Add calf guards if needed and follow a clear progression plan.
