Say Goodbye to Shin Splints - A Guide to Pain-Free Exercise

Whether you’re an endurance athlete or just like to push your fitness limits, you may have experienced the throbbing discomfort of shin splints. This common yet painful condition is typically caused by overuse of the shin muscles, hindering exercise performance. 

But do not fear—having shin splints does not mean you are destined to be sedentary. In this expert guide, we’ll explore what shin splints are, their causes, symptoms, and most importantly, how to kick them to the curb with healthy lifestyle remedies.

What are Shin Splints?

Shin splints refer to pain along the inner edge of the shinbone of the lower leg known as the tibia. They are a common exercise-related problem that typically arises with the overuse of the leg muscles.  

If not properly treated, they can lead to a stress fracture, where tiny cracks in the bone develop that make it difficult to walk on your own. 

Shin splints are most often associated with running but can develop from any vigorous exercise program that strains your shinbone. They can affect your ability to perform that exercise, which can be incredibly frustrating if it’s part of your routine. 

Causes 

Shin splints are caused by inflammation in the muscle, tendon, and bone surrounding the lower leg bone. This occurs from repetitive stress in that same area, such as in the case of frequent running, dancing, or other high-impact sports. 

If you’re an avid runner, for example, increasing your mileage or speed too quickly can up the risk of shin splints developing. Having flat feet, high arches, or very rigid arches are added risk factors. 

Symptoms 

The most common symptom is pain surrounding the shin area. You may feel an aching dull pain that worsens during or after exercise and improves with rest. It can also appear swollen or painful to the touch in some cases. 

If you feel shin pain develops during exercise, you should take a break and do some light stretching. Pain should not be ignored, and trying to simply push past and follow a “no pain, no gain” mentality will likely only make it worse and lead to injury. 

Prevention and Management 

If you’re dealing with shin splints right now, there are a few ways to get back to your active self faster.  

Rest: Simply resting and taking it easy can help alleviate it. We know it’s hard, but allow yourself to take a break from your usual workout routine and avoid anything intense to allow your body to recover. 

Cold compress: Apply a cold compress to the painful area for 10-20 minutes several times a day. Continue daily until the pain subsides. 

Flexibility exercises: Stretching your lower leg muscles daily can help reduce shin splint pain and swelling. 

Nutrition: Certain nutrients are associated with shin splint incidence, pain, and recovery.  

Vitamin D in particular seems to have an association with shin splints, where those who are deficient are more likely to experience pain and tenderness in the tibia bone. This makes sense, as vitamin D is a powerful anti-inflammatory agent. 

We know that calcium is essential for bone health, but can also be also supportive in reducing the risk of shin splints. Research has shown athletes with stress fractures also had a lower calcium intake. 

Getting enough vitamin D and calcium in your diet and from supplements helps ensure you meet your daily needs. 

Anti-inflammatory medicine: You can also take non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and acetaminophen to help ease shin splint pain and swelling. While this doesn’t necessarily treat the underlying cause, it can help dull the symptoms while practicing these other healthy lifestyle behaviors. 

Relief from Shin Splint Pain is Possible 

It is possible to get relief from shin splint pain and prevent them in the future—with healthy lifestyle habits like getting enough vitamin D and calcium and taking the appropriate rest and recovery days.  

This will prevent burnout and overuse, helping you continue to do the exercises you love pain-free. Wearing supportive shoes also helps, and it’s recommended to replace your shoes every 500 miles.  

If you’re prone to shin splints, speak to your doctor about prevention tactics and the benefits of adding nutrients such as calcium and vitamin D to your supplement regimen. 

References 

1. Babaei M, Esmaeili Jadidi M, Heidari B, Gholinia H. Vitamin D deficiency is associated with tibial bone pain and tenderness. A possible contributive role. Int J Rheum Dis. 2018 Apr;21(4):788-795. doi: 10.1111/1756-185X.13253. Epub 2018 Jan 5. PMID: 29314669. 

2. Wesner ML. Nutrient effects on stress reaction to bone. Can Fam Physician. 2012 Nov;58(11):1226-30. PMID: 23152460; PMCID: PMC3498016.