How to Fix Shin Splints While Running: Your Step-by-Step Treatment and Rehab Guide

September 16, 2026

As many as 20% of runners will suffer from shin splints at some point, and once the condition has taken hold, it can be difficult to get rid of. Because there’s not always a cut-and-dry explanation for why shin splints occur, it can be challenging to pinpoint the source of the problem – but we’re here to help.

In this guide, we’ll tell you how to diagnose shin splints, give you advice on how to treat them, explore ways to prevent this relatively common condition and, ultimately, stop shin splints while running.

What are shin splints?

Also known as medial tibial stress syndrome (MTSS), shin splints result in sometimes debilitating pain in the front outer part of your leg (anterior shin splints) or the inside of your leg (medial shin splints).

The pain often covers a large area with no obvious pain centre, and is usually experienced during and immediately after exercise. The whole shin bone – your ‘tibia’ – can also become tender and sensitive to touch.

The exact reason behind the pain is up for debate, but sports scientists suspect the discomfort is due to either:

Small tears in the muscles in your lower leg, which have separated from your shin bone.
Inflammation of the periosteum, which is a thin sheath of tissue that wraps around your shin.
Inflammation of the muscles in your lower leg.
A combination of all of the above.

What causes shin splints?

Shin splints are linked with overtraining and are more common in less experienced runners who have just taken up the sport.

But it’s not just an ailment suffered by new runners: shin splints can plague even the most advanced athletes.

Over and above overtraining, several other physiological and environmental factors can increase the risk of shin splints, including:

Training in inappropriate footwear
Running on hard surfaces
Rapid increases in training intensity
Muscular imbalances in the lower leg
Tight or weak calves
Weaknesses in the hips, glutes, or core
Overpronation
Flat feet
A high body mass index

How to tell if you have shin splints while running

So, if you are feeling discomfort in your lower leg when you’re running, how do you know if it’s shin splints? The pain will likely:

Be dull and achy, along a broad area of the shin, and have no obvious pinpoint.
Be worse at the start of your run, then ease off, before returning once your muscles fatigue.
Increase when you flex your ankle or pull your toes up towards your shin.
Increase if you press around the shin bone and the surrounding muscles.

If you experience these symptoms at any point during a run, stop immediately – shin splints are not a condition you can just “run off”.

However, if you’re unsure whether you are suffering from shin splints or another condition, you should book an appointment with a GP or physiotherapist to confirm the diagnosis.

The differences between shin splints, stress fractures, and exertional compartment syndrome

Because they often come on gradually, produce varying pain levels in different people, and lack a definitive diagnostic test, shin splints are often misdiagnosed.

However, there are two conditions with subtly different symptoms that you should look out for.

Stress fractures

Whereas shin splints cause pain which can cover a large area of your lower leg, a stress fracture is a small crack in the bone and is characterised by sharp, localised pain in one specific spot.

The pain associated with stress fractures usually gets worse when you exercise, and your shin will often hurt even when you’re resting. This is in contrast to shin splints, where the pain can ebb and flow as you warm up and get into your run.

If you suspect you have a stress fracture, you should go to see your GP or go for an X-Ray as soon as possible.

Exertional compartment syndrome (ECS)

Your lower leg has four ‘compartments’: groups of tissue, muscle, and nerves that are grouped by location.

With repeated exercise and not enough rest, pressure can build up in these compartments, leading to reduced blood flow and a lack of oxygen reaching your cells – this is known as ‘exertional compartment syndrome’.

Whereas the main symptom of shin splints is generalised pain around your tibia, the symptoms of ECS are more extensive and can include:

Sharp pain
A cramping sensation
Numbness
Tight, pale skin (in the affected area)
Tingling or pins and needles in the feet
A general feeling of ‘pressure’ in your lower leg

And, in contrast to shin splints, which can crop up or fade away unpredictably during exercise, pain from ECS will likely increase as you keep moving and only decrease once you’ve been resting for a while.

Some studies have shown that the onset and severity of ECS pain – especially in chronic conditions – often becomes predictable, with the pain appearing at almost the same time or at the same mile in every run.

If you suspect you have ECS, contact your doctor or another medical professional as soon as possible.

How to get rid of shin splints when running: The acute phase

If you need to know how to get rid of shin splints, the first tip is not to panic: there are a few proven strategies you can start at home in the couple of weeks after the initial onset of pain.

Take a break from running

You need to give your body a chance to heal and recover, so stop all running for two weeks.

You can still exercise during this time; low-impact cross-training, such as swimming, gentle cycling, or using an elliptical machine, will help you stay fit and continue enjoying the many mental health benefits of regular movement.

Follow the ‘RICE’ protocol

‘RICE’ stands for rest, ice, compression, and elevation.

Taking a full break from running will cover the ‘rest’ element, so for I-C-E:

Ice the inflamed area for 15 minutes, three times a day, and ice the shins immediately after any form of exercise.
Wear recovery compression socks or sleeves during the day to help reduce inflammation and increase blood flow to the area.
Elevate your legs above heart level for around 15 minutes a couple of times a day to reduce inflammation and swelling. The easiest way to do this is to lie down and place your feet up on a stack of pillows or cushions.

Foam roll the area

Foam rolling can help relieve tension on the muscles around the shin, which can speed up recovery time.

However, you need to be careful with how you do this, so you don’t cause yourself additional pain. Don’t use the foam roller directly on the shin bone; this can cause further damage to the area.

Instead, use a roller to loosen your calves – in particular, your gastrocnemius and soleus, and the tibialis anterior, which sits next to your tibia towards the outside of your leg.

Stretch your lower legs

Stretching your calves, tibialis muscles, and Achilles tendons may help relieve shin splint pain and reduce the likelihood of the condition returning.

Achilles tendon stretch: Stand with the balls of your feet on the edge of a stair or step. Slowly lower one heel until you feel a stretch at the back of your leg and the Achilles area.

Soleus stretch: Place your hands flat on a wall in front of you. Step one leg back about 5-6 inches, and gently press the knee on that leg towards the wall, keeping your heel flat. Keep moving your foot back until you can only just touch the wall with your knee.

Gastrocnemius stretch: Place your hands flat on a wall in front of you. Take a big step back with one leg, keeping it straight and with your heel on the ground. Lean forward to initiate the stretch.

Tibialis anterior stretch: Kneel on both knees with the tops of your feet on the floor. Sit back onto your heels, place your hands behind you, and lean back until you feel a stretch along the fronts of both shins.

How to get rid of shin splints when running: Longer-term strengthening

While the above at-home solutions will help make you feel more comfortable, they won’t work on their own as a long-term strategy for how to get rid of shin splints (and they won’t prevent them from returning).

So, the next phase of your recovery will be a targeted strengthening and rehabilitation phase that includes a gentle return to exercise and focuses on addressing any weak links in your kinetic chain.

Targeted lower-leg strengthening exercises

One of the most effective ways to get rid of shin splints is by strengthening your lower legs.

Strengthening your ankles and the muscles around your tibia will help stabilise you while running, reducing the risk of overpronation and helping get rid of your shin splints (and prevent them from coming back).

There are many strengthening exercises that you can do at home, with little to no equipment:

Toe walking: Rise onto your tiptoes, then do 25 steps each with your toes pointing forward, inward, then outward. Aim to do a couple of sets of these a few times a day. These really target your tibialis anterior, which is crucial for curing and preventing shin splints.

Toe curls: These are an important exercise if you have flat feet; they’ll strengthen your arches, meaning less stress is placed on your shins when you run. To do these, simply stand on the edge of a towel or item of clothing. Then, continually scrunch your toes, pulling the fabric towards you. Try to do this 10 times.

Banded ankle inversions/eversions: These exercises strengthen your ankles, improve foot control, reduce overpronation, and help prevent shin splints by strengthening the area around your tibia. Sit or lie down with your leg extended, then loop a resistance band around the foot and secure the other end. For inversion, position the band so it resists your foot moving inward. For eversion, reposition the band so it resists your foot moving outward. Do 10-15 reps for each option, then switch sides.

Banded tibialis anterior extensions: These directly target the tibialis anterior. Sit on the floor or a bench. Loop one end of a resistance band around the top of your foot and secure the other end. With your toes facing up, flex your ankle to pull your toes towards your shin. Aim for 10-15 reps, twice a day.

Eccentric calf raises: These will help strengthen your calves and improve ankle stability. Stand on a step or stair with your heels hanging over the edge. Gently rise onto your toes, hold the top position for a few seconds, then lower back down. Do this for 10 reps, a few times a day.

Targeted hip and glute strengthening

Weakness in your hips or glutes can lead to overpronation, causing your shins to rotate as you run, so it’s important to strengthen these areas in a bid to stop your shin splints returning.

Clamshells: These primarily target the gluteus medius and gluteus minimus, which are essential for hip stability and lower-body alignment. Lie on your side with knees bent and feet together, then lift the top knee while keeping your feet in contact. Perform 10–15 repetitions per side, a few times a day.

Glute bridges: Use these to activate your glutes and hamstrings while building your core stability. Lie on your back with your knees bent and your feet flat on the floor. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees, then lower slowly. Aim for 10–15 repetitions, a couple of times a day.

Single-leg deadlifts: You can do these with or without a weight (such as a kettlebell or dumbbell). They strengthen the glutes, hamstrings, and core, improving balance and reducing the side-to-side motion that stresses the tibia. Stand on one leg, holding a weight in the opposite hand if you’re using one. Hinge forward at the hips, and lower your torso while extending the other leg behind you. Return to upright and repeat for a few sets of 10-12 repetitions per leg. You can do these 2-3 times per week.

Lateral step-downs: Use these to build hip and knee stability and prevent your knees from collapsing inward during running, which can increase the risk of shin splints. Stand on a step or platform with one foot hanging off the side. Slowly lower the hanging foot toward the floor while keeping the standing leg controlled, then return to the starting position. Do 2-3 sets of 10-12 repetitions per side, a few days a week.

Gently return to impact exercise

Once your shin pain has disappeared, you can slowly start adding jogging or running back into your training programme.

Returning to running after an injury is a process which needs to be carefully managed, so you must start at around 50% of your usual weekly distance or intensity, and stop immediately if the pain returns.

How to prevent shin splints from returning

The exercises and pain-management protocols from your rehabilitation stage will help you return to running, but they’re wasted unless you follow preventative measures to stop the condition from coming back.

Full recovery from shin splints can take several weeks or even months, depending on the severity of your symptoms, so it’s well worth putting the time in now to reduce the risks and protect yourself from recurrences.

Gradually increase your mileage

If you’re training for a race and need to increase your mileage, do so gradually. It is not recommended to increase your mileage by more than 10% each week.

Increase your cadence

Taking slightly quicker, shorter steps reduces the impact that travels up through your lower body when your feet hit the ground. It also limits how much you bounce up and down while running and helps improve lower-body alignment.

Recent studies have shown that increasing your running cadence by as little as 5-10% can greatly reduce the strain on your lower legs, lowering the risk of common overuse injuries like shin splints.

Run on softer surfaces if you can

We know it’s not always possible, but if you have the choice between running on the road and on grass, choose the latter now and then reduce stress on your muscles, joints, and bones. Mixing road running with a weekly treadmill session will also reduce the strain on your lower body.

Make time to rest

As shin splints are an overuse injury, it’s crucial to schedule regular rest days to give your body the time it needs to rest and recover. Allow yourself at least one or two full days per week.

Make sure your shoes are fit for purpose

Wearing running shoes that don’t provide the necessary cushioning and support to absorb all the impact from running is a leading cause of shin splints.

A good rule is to replace your shoes every 400–500 miles, but this varies. Check your shoes regularly: if the soles are uneven or cracked, or you start getting new aches, blisters, or pain, it’s time to get a new pair – even if you haven’t hit the mileage mark.

Opt for an overpronation shoe

Overpronation is one of the most common causes of shin splints, but wearing specially designed overpronation shoes can help stabilise your feet.

The best way to ensure you’re wearing the right shoes for your running style is to book a professional gait analysis.

When to seek expert help

While shin splints are uncomfortable and can disrupt your training plan, many mild cases can be resolved with at-home care and diligent rehabilitation.

However, there are some instances when you should definitely seek advice from your doctor or a physiotherapist:

The pain persists or worsens despite a two-week period of rest and self-care.
You experience severe or sharp pain.
You can pinpoint the exact location of the pain.
You notice swelling or redness around your shin.
You notice numbness, tingling, or weakness in the lower leg or foot.
The pain is impacting everyday activities, such as walking, climbing stairs, and driving.
You experience recurring shin pain that comes and goes repeatedly, despite modifying your training and footwear.

Preventing and managing shin splints: How to stop shin splints while running

Shin splints are painful and frustrating, and if not managed properly, they can halt training for weeks, so it’s important to understand how to prevent them.

While scientists aren’t entirely sure why shin splint pain presents the way it does, plenty of research shows that targeted lower-body strengthening and wearing proper footwear can significantly reduce your risk of developing the painful condition.

Gradually increasing mileage, improving cadence, stretching, and addressing weaknesses in the lower legs, hips, and glutes are also proven to help prevent shin splints.

If the worst happens and you are struck down with the condition, quick treatment at the first sign of pain, rest, ice, compression, and gentle rehab can speed recovery and stop your shin splints from worsening, so you can get back on track as quickly as possible.