How to Prevent and Treat Shin Splints

Think fast — have you ever heard of medial tibial stress syndrome (MTSS)? You may think you’re unfamiliar with it, but this condition is more commonly known as shin splints. 

This lower tibial (shin) leg pain might sound familiar now, since it accounts for 13.6 -20% of runners and up to 60% of lower limb overuse problems. 

It’s best if you can avoid shin splints altogether, since they’re painful and can affect your mobility and activity level; however, if you do find yourself dealing with them, treatment that offers long-lasting relief is available.

At Premier Foot & Ankle, our caring provider team treats many conditions, including shin splints. With you at the center of care, we create a treatment plan that fits your specific needs and goals. 

How shin splints get in the way of enjoying your favorite activities

Although shin splints typically plague athletes like runners and dancers, they can develop in anyone whose daily activities place repeated stress on their shin bones, muscles, and tendons. When your shin bone and the tissues that connect your muscles to your bone are stressed consistently, shin splint pain emerges.

Depending on where your pain is, you might be dealing with anterior, medial, or posterior shin splints — affecting the front, middle, or back of your shin, respectively. 

No matter which part of your shin is impacted, you may experience:

• Lower leg swelling
• Shin pain that improves after rest and gets worse with activity
• Sensitivity when your shins are touched
• Sharp or dull pain

Your shin splint discomfort can worsen if you suddenly or drastically increase the intensity of your activity or training level, or if you run on hard or uneven surfaces (concrete, nature trails, and so on). 

Certain podiatric conditions can also increase your risk for developing shin splints, like flat feet or high arches. 

Tips for preventing shin splints

Your Premier Foot & Ankle provider educates you about preventive steps you can take to steer clear of shin splints, including:

• Ensure that you use proper form when running
• Avoid overstressing your shins by engaging in excessive high-impact activities
• Wear good footwear and think about adding arch supports and shock-absorbing insoles
• If you run, replace your shoes every 350-500 miles
• Even out your workout with low-impact sports like swimming or biking
• Add strength training to your exercise program for stronger hips, legs, and ankles
• Keep your weight within a normal range

If it’s too late and you’ve got a case of shin splints, we’ve got treatments that can help. 

Smart treatment for shin splints

At Premier Foot & Ankle, we create customized, patient-centered treatment plans designed to address shin splint pain and limited movement.

Your provider might recommend:

• Staying active but mixing high- and low-impact activities
• Insoles or orthotics that can help mitigate ankle weakness or flat feet
• Applying ice packs to your shins several times a day to ease pain
• Using a compression bandage or sock to help reduce shin splint pain
• Taking your podiatrist’s advice on what the best running shoes are for you
• Being sure you warm up before exercising and stretch afterwards
• Using nonsteroidal anti-inflammatory medications like aspirin and ibuprofen for pain and swelling
• Doing shin-strengthening activities such as balance exercises and heel raises
• Doing physical therapy
• Gently massaging the muscles around your shins

When it comes to using NSAIDs, they can have side effects, so talk to your provider about whether you should use them, and if so, how frequently. 

If you’re recovering from shin splints and easing back into activity, take things slowly and avoid resuming workouts until you’ve been pain‑free for at least two weeks.

Shin splint pain doesn’t have to be your reality. We offer advanced treatment so you can enjoy a better quality of life once again.

Call one of our five convenient Premier Foot & Ankle Texas locations today or book your appointment online anytime.