Shin Splints

Whether you're new to running, getting back into it, or have been running for a while.

We all go through shin splints at some point in our running careers. I recently started running and had the worst shin splints in my left calve. I cannot begin to tell you how awful that was.

I'm going to tell you what I did immediately after I got the shin splints and what you can do to prevent it.

Immediate Relief

1. Rest & Reduce Impact

   • Stop running temporarily or switch to low-impact activities like swimming or cycling.

   • Avoid hills or hard surfaces if you continue running.

2. Ice the Area

   • Apply ice for 15–20 minutes, 2–3 times a day to reduce inflammation.

3. Compression & Elevation

   • Use compression sleeves or athletic tape to support the muscle.

   • Elevate your legs when resting to reduce swelling.

4. NSAIDs (if needed)

   • Over-the-counter anti-inflammatories like ibuprofen can help manage pain (as long as it’s safe for you to use them).

   
   

Corrective Strategies

1. Check Footwear

   • Make sure your shoes are supportive and appropriate for your gait.

   • Replace old shoes if they’re worn down—especially if you run regularly.

2. Strengthen Weak Areas

   • Anterior tibialis raises: Lean against a wall and lift your toes off the ground.

   • Toe walks and heel walks can also help build lower leg endurance.

3. Mobility & Stretching

   • Stretch the calves and anterior tibialis regularly.

   • Use a foam roller or massage stick on your shins and calves (be gentle).

4. Modify Training

   • Gradually increase your running volume (no more than 10% per week).

   • Include rest days and cross-training.

   
   

Red Flags – When to See a Pro

If the pain is:

• Sharp and localized even at rest

• Present after weeks of rest

• Paired with swelling, redness, or numbness

What happens if the pain doesn't go away?

…it could be a stress fracture or compartment syndrome, and it’s worth getting evaluated by a sports doc or physical therapist.

If the pain in your anterior tibialis is sharp, consistent, and not improving at rest (even while lying down) and it's been more than 12 hours, it’s time to take it more seriously. Here are the three most likely scenarios, starting with the most urgent:

1. Acute Anterior Compartment Syndrome (Emergency)

Warning signs:

• Constant, unrelenting pain—even at rest

• Tightness, pressure, or swelling in the shin

• Numbness, tingling, or weakness in the foot

• Pain worsens when lifting the toes or touching the shin

If any of this sounds familiar, go to urgent care or the ER immediately. Acute compartment syndrome is rare but dangerous—it’s a medical emergency and needs fast intervention.

2. Stress Fracture

Warning signs:

• Pinpoint pain in one specific spot on the shin

• Pain that increases with weight-bearing

• Tender to the touch

• Doesn’t improve with rest

This isn’t an emergency, but it does require imaging (usually an MRI or bone scan) and a complete stop to running or jumping. Healing takes 6–8 weeks, typically with modified activity.

3. Severe Shin Splints or Muscle Strain

If there are no neurological symptoms (numbness, tingling, foot drop) and it’s more diffuse pain along the muscle, it could still be intense shin splints or a strain—but this level of pain still warrants evaluation.

What You Should Do Now

1. Stop all activity immediately—don’t try to “run through” this.

2. Ice it and elevate the leg (keep it above heart level).

3. Avoid compression right now—if this is compartment syndrome, compression could worsen it.

4. Contact a sports medicine doctor or head to urgent care today, especially if symptoms worsen or remain constant despite rest.

If they pain feels muscular...

If the pain is muscular and not pinpointed to the bone, and you're feeling it in both the anterior tibialis (front of shin) and calf muscles, it’s likely a severe muscle strain, delayed-onset muscle soreness (DOMS), or possibly exertional compartment syndrome (chronic, not acute) if it was triggered by high-intensity running or overuse.

Here’s how to manage it effectively:

Short-Term Relief (Next 24–72 Hours)

1. Total Rest (Active Rest After 48 Hours)

• Avoid running, jumping, or even walking long distances.

• Gentle walking only if pain is manageable.

2. Ice + Elevation

• Ice the shin and calf muscles for 15–20 min, 3–4 times a day.

• Elevate your legs to reduce inflammation and tension.

3. Gentle Compression (only if pain is not worse with pressure)

• Use a soft wrap or compression sleeve (not too tight) to manage swelling and support the muscles.

After 48 Hours

Once the acute pain decreases:

1. Gentle Foam Rolling

• Avoid rolling directly on the shin bone. Instead, roll beside the tibia (targeting anterior tibialis and calves).

• Light pressure only.

2. Stretching

• Calf Stretch: Straight-leg and bent-knee versions against a wall.

• Anterior Tibialis Stretch: Kneel or sit with feet pointed behind and gently lean back to stretch the front of the shin.

3. Mobility & Strength Work

• Toe raises (heel on ground, lifting toes)

• Eccentric calf lowers (stand on a step, lower slowly)

• Toe walking and heel walking to strengthen both compartments

Watch for These Signs

If it gets worse despite rest, or you start to notice:

• Numbness or tingling

• Foot feels weak (can't dorsiflex/lift toes)

• Swelling or redness

…then you may be dealing with chronic exertional compartment syndrome, which would need medical evaluation.

Optional Add-Ons

• Topical magnesium or Epsom salt soaks for muscle relaxation

• Massage gun on low intensity—just not directly on the shin bone

Want my exact 7-day program to help your shin splints and calf recovery? It is available in the program section of the website!

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