Whether you're running after a soccer ball, jogging around the neighborhood park
or training for a race, you're at risk of a common, running-related injury called
shin splints. The term "shin splints" refers to pain along the shinbone the large
bone in the front of your lower leg. The pain is caused by an overload on the
shinbone and the connective tissues that attach your muscles to the bone. The
risk of shin splints is no reason to give up your morning jog or afternoon aerobics
class. Most cases of shin splints can be treated with rest, ice and other self-care
measures — and wearing proper footwear and modifying your exercise routine
can help prevent shin splints from recurring.
If you have shin splints, you may notice:
 Tenderness, soreness or pain along the inner part of your lower leg
 Mild swelling
At first, the pain may stop when you stop running or exercising. Eventually,
however, the pain may be continuous.
When to see a doctor
Consult your doctor if rest, ice and over-the-counter pain relievers don't ease
your shin pain. Your primary care doctor may refer you to an orthopedist. Seek
prompt medical care if:
 Severe pain in your shin follows a fall or accident
 Your shin is hot and inflamed
 Swelling in your shin seems to be getting worse
 Shin pain persists during rest
Shin splints are caused by an overload on the shinbone and the connective tissues
that attach your muscles to the bone. The overload is often caused by specific
athletic activities, such as:
 Running downhill
 Running on a slanted or tilted surface
 Running in worn-out footwear
 Engaging in sports with frequent starts and stops, such as basketball and
tennis
Shin splints can also be caused by training too hard, too fast or for too long.
Shin splints are most common among runners, particularly those just starting a
running program. If you have flat arches, your feet may have a tendency to roll
too far inward (pronate) when running — which can contribute to shin splints.
In most cases, you can treat shin splints with simple self-care steps:
 Rest. Avoid activities that cause pain, swelling or discomfort — but don't give
up all physical activity. While you're healing, try low-impact exercises, such as
swimming, bicycling or water running. If your shin pain causes you to limp,
consider using crutches until you can walk normally without pain.
 Ice the affected area. Apply ice packs to the affected shin for 15 to 20 minutes
at a time, four to eight times a day for several days. To protect your skin, wrap
the ice packs in a thin towel.
 Reduce swelling. Elevate the affected shin above the level of your heart,
especially at night. It may also help to compress the area with an elastic
bandage or compression sleeve. Loosen the wrap if the pain increases, the
area becomes numb or swelling occurs below the wrapped area.
 Wear proper shoes. Your doctor may recommend a shoe that's especially
suited for your foot type, your stride and your particular sport.
 Consider arch supports. Arch supports can help cushion and disperse stress on
your shinbones. Off-the-shelf arch supports come in various sizes and can be
fitted immediately. More durable arch supports can be custom-made from a
plaster cast of your foot.
It's also important to resume your usual activities gradually. If your shin isn't
completely healed, returning to your usual activities may only cause continued
pain.
To prevent shin splints:
 Choose the right shoes. Wear footwear that suits your sport. If you're a
runner, replace your shoes about every 350 to 500 miles.
 Consider arch supports. Arch supports can help prevent the pain of shin
splints, especially if you have flat arches.
 Lessen the impact. Cross-train with a sport that places less impact on your
shins, such as swimming, walking or biking. Remember to start new activities
slowly. Increase time and intensity gradually.
 Add strength training to your workout. To strengthen your shins, try toe
raises. Stand up. Slowly rise up on your toes, then slowly lower your heels to
the floor. Repeat 10 times. When this becomes easy, do the exercise holding
progressively heavier weights. Leg presses and other exercises for your lower
legs can be helpful, too.
It's also important to know when to rest; at the first sign of shin pain, take a
break.