What Are Shin Splints? A Podiatrist Explains the Causes and Treatment

Shin splints, or medial tibial stress syndrome (MTSS), occurs when the soft tissue (muscles, tendons etc) and/ the tibia itself become inflamed, swollen and painful.

MTSS is caused by overuse or repetitive stress over time, generally brought about by increased or excessive physical activity associated with weight bearing or running-based sports. Shin splints may affect one or both legs and due to the pain and discomfort, can cause a significant impact on daily living activities.

If caught in its early stages, shin pain can be treated successfully before progressing to MTSS. During these early stages, small microtears appear in the muscle surrounding the shin bone (Tibia). When the microtears and inflammation progress, the pressure on the fascia which encases the shin muscles and inserts into the shin bone, increases. If left untreated, this increased stress on the shin bone from the tight fascia may lead to shin splints.

Typically, shin pain begins as an ache along your shin bone following exercise. This gradually progresses until you experience pain during exercise. The pain is typically exacerbated by high impact activities like running and jumping. Some patients may notice tender lumps along the shin, indicating areas of inflammation.

Common causes of shin pain include:

• Increased activity with inadequate rest (often when taking up a new sport or increasing the training volume)

• Pronating or flat feet (this can cause the surrounding muscles to work excessively)

• High arch or supinated feet (generally have less shock absorption and therefore increased stress)

• Inadequate warm-up

• Poor mobility (tight calf muscles and restricted ankle range of motion)

• Ill-fitting or worn out shoes (without midsole shock absorption)

• Hard training surfaces

Podiatrists regularly assist in the treatment and management of MTSS. Treatment plans depend on the severity and stage of the shin splints. Some treatment regimes may include:

• Stretching / Strengthening (especially calf & shin stretches)

• Massage, Western medical acupuncture, and trigger point treatment

• Modify training load and intensity (non-weight bearing activities such as swimming and cycling may be introduced to reduce the load/stress).

• Footwear prescription (especially with correct support and shock absorption)

• Gait analysis retraining

• Orthotic therapy

What are Shin Splints? 

The Comfort Co Breakdown

Shin splints, or medial tibial stress syndrome, happen when the tissues around your shin bone become inflamed due to overuse (especially in the wrong shoes). Early signs start as a dull ache after exercise, but it can worsen into ongoing pain if left untreated. Contributing factors include poor footwear, sudden increases in activity, or uncorrected foot types that throw off your biomechanics. Recovery usually involves rest, better footwear, stretches, and sometimes orthotics to reduce the stress on your legs.

How to fix Shin Splints

The Comfort Co Solutions

We absolutely despise shin splints. Especially because they usually come about as punishment for trying to be healthier! Nothing can throw you off your health kick quite like that health kick becoming excruciating. But don’t worry, a bit of intervention and you’ll be right back on your way. 

Supportive Shoes

This is your first step. Shin splints are often made worse by shoes with poor cushioning or no arch support. These are literally 2 of the 3 things in the Comfort Co recipe of comfort. Which means if you’re looking for a range that absorbs shock, supports your arch, and eases the load on your legs. The Comfort Co is your safest bet. 

Orthotic Insoles

If you’ve got a love affair with your unsupportive shoes, we get it and have been guilty of it before. But that’s alright, pop in a set of Vitasole Orthotic Insoles. These little lifesavers convert your shoes instantly to correct pronation and give your feet the extra help they need to take pressure off your shins.

Stretch and Strengthen

We’re not physios, (but we work with them) and know calf tightness is a major culprit in shin splints. Combine your footwear changes with a solid stretching routine, especially for your calves and ankles. If you’re unsure where to start, it’s worth checking in with a podiatrist or physio.

Ease into Activity

That early health kick enthusiasm can be a real harsh mistress. We know how hard it can be to slow down when you’ve got the incessant nagging to better yourself. But easing into things with proper rest days can save you from months of pain. Your body (and your shins) will thank you.

Bonus Tip: Hard Surfaces Are the Enemy

Running on concrete? Doing HIIT on tiles? Not ideal. If you’re exercising at home, consider some shock-absorbing mats or switch to lower-impact movement until you’re back to 100%.