Shin Splints: Understanding and Treating Medial Tibial Stress Syndrome
- My Family Podiatry
- Mar 17, 2021
- 10 min read
Updated: Feb 17
Shin splints, clinically referred to as medial tibial stress syndrome, are one of the most common overuse injuries we see in active patients at My Family Podiatry. Runners, dancers, field sport athletes, and people returning to exercise after a break often present with pain along the inner edge of the shin that limits training and progress.
We regularly assess and treat shin splints for patients from Albany Creek and across North Brisbane. Early assessment by our sports podiatry team can prevent shin splints from becoming a long-term issue or progressing into more serious bone stress injuries.
What Are Shin Splints?
Shin splints involve irritation of the tissues that attach to the tibia, or shin bone. This includes the periosteum, which is the outer layer of the bone, and the surrounding muscles that help control foot and ankle movement.
Pain is typically felt along the inner border of the shin and often spreads over a broad area rather than one specific point. A common feature of shin splints is that symptoms may ease as the body warms up during exercise, only to return afterwards or later in the day.
Shin splints develop when the load placed through the lower leg exceeds what the tissues are currently able to tolerate. This often occurs after changes in training volume, intensity, footwear or running surface.
What Are the Different Types of Shin Splints?
Shin splints is an umbrella term. Understanding the different types of shin splints helps explain why two people with "shin pain" can need quite different treatment. Most people experience medial tibial stress syndrome (MTSS), but there are two other presentations worth knowing about.
Medial Tibial Stress Syndrome (MTSS)
The most common type. Pain runs along the inner border of the shin, typically over a broad area. The periosteum, the outer layer of the tibia, becomes irritated through repeated loading. You may notice the discomfort easing as you warm up, only to return after exercise.
Anterior Shin Splints
Pain at the front and outer part of the shin, in the tibialis anterior muscle. Less common, and more frequently seen in people who run downhill regularly or increase their training too quickly. The ache can persist after exercise and sometimes at rest.
Exertional Compartment Syndrome
A distinct condition that shares the "shin splints" label but has a different cause. The muscles of the lower leg swell during intense exercise; in some people, pressure builds inside the muscle compartment, causing tightness, pain, and occasionally numbness. The key giveaway is that symptoms resolve quickly once you stop exercising. This condition needs a formal assessment; self-management is not appropriate.
Not sure which type you have? Our team at My Family Podiatry in Albany Creek can assess your symptoms and give you a clear answer. Call us on 07 3088 6116 or book online.
Who Is Most at Risk of Developing Shin Splints?
Shin splints can affect people of all ages and ability levels, but certain factors increase the risk.
Flat (pronated) foot type: This foot position can increase the strain on muscles, leading to increased irritation at their attachment points on the bone.
High, rigid arch foot type: This foot position typically has poor shock absorption, potentially increasing stress on the lower leg.
Inadequate footwear: Shoes with insufficient cushioning and support may raise the likelihood of shin splints.
Abrupt return to exercise: Without properly conditioning your body for the stresses you're placing on it, bones and muscles can become irritated and damaged, leading to shin splints.
We also frequently see shin splints in dancers and military recruits due to the repetitive and high impact demands placed on the lower legs.
Common Symptoms of Shin Splints
People often ask what do shin splints look like. Visually, there may be mild swelling or puffiness along the inner edge of the shin, though the area can appear normal even when significantly tender. The main signs are felt rather than seen.
Shin splints usually present with pain along the shinbone that may feel sharp, burning, or like a dull ache. Pain is often worse at the beginning of activity, may settle temporarily as the tissues warm up, and then return after exercise.
The area is often tender to touch, with discomfort spread over a wider section of the bone rather than a single, pinpointed location. If pain becomes more localised or progressively worsens, further assessment is important to rule out other conditions.
How to Prevent Shin Splints: Shin Splints Treatment Options
Relative Rest and Load Modification
The most reliable way to get rid of shin splints is to address the underlying cause. That usually means a combination of load management, footwear correction, and, where needed, professional intervention. Here is what that looks like in practice.
As an overuse injury, shin splints require a reduction in aggravating activity. This does not always mean complete rest, but running and high-impact exercise often need to be reduced for several weeks. Low-impact alternatives such as cycling, swimming, or elliptical training can help maintain fitness while allowing tissues to recover.
Footwear Assessment
Appropriate footwear helps manage the forces applied to the feet and lower legs. Stability shoes may be recommended for flatter feet, while cushioned neutral shoes are often better suited to higher arched or rigid foot types. Footwear advice is always individual and based on assessment.
Orthotic Therapy
Custom foot orthotics can help redistribute load and improve lower limb function. By reducing excessive strain through the muscles attaching to the tibia, orthotics often play a key role in recovery and prevention of recurrence.
Shockwave Therapy
For persistent or recurring shin splints that do not settle with rest and load management alone, shockwave therapy may be considered. Shockwave works by stimulating blood flow, promoting tissue repair and reducing pain sensitivity in chronically overloaded tissues. It is commonly used when symptoms have been present for several months or repeatedly return with training.
Training Load Management
Gradual progression is essential. Increasing training volume too quickly is one of the most common reasons shin splints develop. Small, controlled increases allow bone and soft tissue to adapt safely. Monitoring weekly training load and avoiding sudden spikes is critical. A running assessment with the team at My Family Podiatry can identify risk factors for injury and develop a plan to get you back to running without pain.
How to Diagnose Shin Splints
Shin splints are diagnosed clinically through a podiatry assessment covering pain location, training history, foot posture, gait mechanics, and footwear. The key diagnostic task is distinguishing MTSS from a stress fracture; both cause shin pain but require completely different management.
MTSS vs. Stress Fracture
MTSS produces diffuse tenderness spread across a wide section of the inner shin. A stress fracture tends to cause sharp, pinpoint pain at a specific spot on the bone. If hopping on the affected leg reproduces your pain, further investigation is warranted.
Imaging is not always needed for MTSS, but your podiatrist may refer you for an MRI or bone scan if:
- Pain is localised to one precise point
- Symptoms are present at rest or disturb sleep
- Pain is not improving with load reduction
- There is a history of stress fractures or low bone density
An X-ray alone can miss early stress fractures. MRI is the more reliable option if imaging is required.
If you are unsure about your diagnosis, do not push through the pain. Early assessment at My Family Podiatry helps confirm the cause quickly so the right treatment can begin.
How to Tape for Shin Splints
Taping reduces strain through the periosteum during activity, though it works best alongside load management and rehabilitation, not as a standalone solution.
There are two common options: rigid sports tape (zinc oxide) for immediate offloading and kinesiology tape (K-tape) for multi-day wear during training.
Basic Rigid Taping Steps
1. Clean and dry the skin. Apply foam underwrap if your skin is sensitive.
2. Sit with your ankle in a neutral, relaxed position.
3. Apply two horizontal anchor strips around the lower leg, starting just above the ankle.
4. Run one or two longitudinal strips along the inner border of the shin from the ankle upward.
5. Finish with a final anchor strip at the top to secure the edges.
6. Remove after exercise. If you feel tingling or notice skin irritation, remove the tape immediately.
Kinesiology Tape Application
1. Cut a strip long enough to run from just above the inside ankle to mid-shin. Round the corners.
2. Anchor the base above the ankle with zero stretch.
3. Apply along the inner shin with light tension (around 15-25%), smoothing as you go.
4. Anchor the top end at mid-shin with zero stretch, then rub the tape to activate the adhesive.
Incorrect taping reduces effectiveness and can irritate the skin. Our podiatrists can apply clinical-grade taping at your appointment and show you how to do it at home.
How to Cure Shin Splints in 5 Minutes
There is no permanent five-minute fix - that is worth stating clearly. However, a short post-exercise routine genuinely supports day-to-day recovery, and knowing how to heal shin splints fast starts with being consistent about these simple steps after every session.
Quick Post-Exercise Relief Routine
Ice: Apply a wrapped ice pack to the affected shin for up to 10 minutes. This reduces local inflammation and eases post-exercise aching. Never apply ice directly to skin.
Calf stretch: Stand with your heel flat on the floor and lean gently forward, holding for 30-45 seconds on each side. Tight calves increase the load on the tibia, so keeping them loose matters.
Foam rolling: Roll slowly along the inner calf to release muscle tension. Pause on tender spots for a few seconds. Avoid rolling directly over the shinbone itself.
Ankle circles: Slow, controlled ankle rotations improve circulation and reduce post-run stiffness. A simple one to do anywhere.
For lasting resolution, the cause needs to be addressed, whether that is load management, footwear, biomechanics, or a combination. The treatment options covered on this page - rest, orthotics, and shockwave therapy - remain the foundation of genuine recovery.
How to Avoid Shin Splints When Running
Most shin splints are preventable. The key is building consistent habits around load, technique, and strength and knowing how to prevent shin splints from coming back once they do.
Warm Up Before You Run
Cold, stiff tissues are more susceptible to stress injury. Spend five to ten minutes on dynamic movements before you run, such as leg swings and ankle circles, walking lunges, and high knees - all prepare the lower leg effectively. Static stretching is better saved for after your run.
Vary Your Running Surface
Running on hard surfaces like concrete puts more repetitive shock through the tibia. Mixing in softer surfaces - grass, trail, or a synthetic track - reduces cumulative stress without sacrificing your training. Introduce new surfaces gradually to allow your ankles to adapt.
Strengthen the Supporting Muscles
The best exercises to prevent shin splints target the muscles that reduce strain on the tibia during each stride. A few targeted exercises go a long way:
- Calf raises on a step - slow and controlled, progressing to single-leg over time
- Heel walks - walking on your heels with toes raised, which loads the front of the shin
- Hip abductor work - clamshells or resistance band walks to reduce tibial rotation during your gait
Check Your Running Technique
Overstriding - landing with your foot too far in front of your body - increases the braking force through the lower leg with every step. A small increase in your cadence (the number of steps per minute) can reduce this significantly. A running assessment at My Family Podiatry analyses your gait on a treadmill and identifies technique habits that raise your injury risk.
Cool Down and Stretch After Running
A brief cool-down with calf, soleus, and hip flexor stretches reduces post-exercise tightness. Keeping these muscles supple lowers the tension at their tibial attachment points and supports recovery between sessions.
Persistent shin soreness after runs is a signal worth acting on early. A running assessment at My Family Podiatry can identify the underlying cause and help you stay on the road without interruption. Call 07 3088 6116 or book online.
How a Sports Podiatrist Can Help
Shin splints rarely have a single cause. A pain and injury podiatry assessment focuses on identifying contributing factors such as foot posture, gait mechanics, footwear, and training habits.
At our Albany Creek clinic, we provide comprehensive assessments for runners and active individuals across North Brisbane. Treatment plans often include activity modification, targeted exercises, footwear advice, orthotics, and ongoing guidance to reduce the risk of recurrence.
Professional assessment is particularly important if symptoms persist despite rest or continue to return when training resumes.
Consulting a sports podiatrist ensures a comprehensive assessment and targeted treatment that facilitates effective treatment and recovery for individuals with shin splints.
When It Might Be More Than Shin Splints
Not all shin pain is shin splints. Further investigation is recommended if pain does not warm up with activity, becomes severe enough to disturb sleep, or is localised to one specific spot on the shin bone.
These signs may indicate a stress reaction or stress fracture, which requires a different management approach.
Frequently Asked Questions About Shin Splints
How long do shin splints take to heal?
People often want to know how long do shin splints last. Most cases improve within four to eight weeks with appropriate management, though timelines vary depending on severity and how quickly the load is modified.
Can I keep running with shin splints?
Running with shin splints is generally not recommended without modifying your load first. Continuing to train through pain usually delays recovery. Reducing your training load or temporarily switching to low-impact activity - such as swimming or cycling - gives the tissues the opportunity to settle.
Do orthotics help shin splints?
Many patients benefit from custom foot orthotics, particularly when flat feet, high arches, or other biomechanical factors are contributing to excessive tibial loading. Orthotics help redistribute force and can play a key role in both recovery and preventing recurrence.
Is shockwave therapy effective for shin splints?
Shockwave therapy can be helpful for chronic or recurrent cases that do not settle with rest and load management alone. It stimulates tissue repair and reduces pain sensitivity in the periosteum. It is most commonly used when symptoms have persisted for several months or keep returning with training.
When should I see a podiatrist?
If shin pain persists beyond a few weeks despite reducing activity, worsens during or after exercise, or keeps returning every time you resume training, a professional assessment is recommended. Early review helps identify the underlying cause and prevents a minor issue from becoming a longer-term problem.
How do I avoid shin splints when running?
Build your mileage gradually, warm up with dynamic movements before each run, and cool down with calf stretches afterwards. Varying your running surface, doing exercises to prevent shin splints such as calf raises and heel walks, and ensuring your footwear suits your foot type all reduce the load on the tibia significantly. If shin soreness keeps returning despite these steps, a running assessment at My Family Podiatry can identify the specific cause and put a plan in place.
If shin pain is holding you back from training or everyday activity, early assessment can prevent long-term issues. Call My Family Podiatry on 07 3088 6116 or contact us to see our team in Albany Creek. We regularly help runners and active individuals from across North Brisbane return to activity safely and confidently.