5 Ways to Get Rid of Shin Splints

Ever felt a sharp pain or dull ache in your lower legs after a run or a long walk? That’s likely shin splints, which are a common issue for active people.

The good news? You don’t have to live with the pain. With a few simple steps, you can treat shin splints and prevent them from coming back.

In this guide, we’ll cover five easy and effective ways to relieve shin splints so you can stay active and pain-free. 

 

What are Shin Splints?

Shin splints, or medial tibial stress syndrome, cause pain along the front or inner edge of your lower leg (shin bone). This happens when the muscles, tendons, and bone tissue around your shin become overworked from repetitive stress.

 

It’s common in runners, athletes, dancers, and anyone starting a new workout routine. A sudden increase in activity, intense workouts, or exercising on hard surfaces can put extra strain on your shins.

 

Signs of shin splints include:

 

• A dull, aching pain along the shin bone
• Tenderness or soreness when touching the shin
• Mild swelling in the lower leg
• Pain that worsens with activity but eases with rest

 

Shin splints aren’t usually serious, but ignoring them can lead to stress fractures. The sooner you take action, the quicker you’ll recover!

 

5 Stretches for Shin Splints

Stretching is one of the best ways to relieve and prevent shin splints. It helps loosen tight muscles, improve flexibility, and reduce stress on your shins. Below are five highly effective stretches that target the muscles around your shin and calf to promote recovery and prevent future pain.

 

1. Seated Shin Stretch 

This stretch focuses on the anterior tibialis (the muscle in the front of your shin), helping to relieve tightness and improve mobility.

 

How to do it:

1. Sit on your knees with your feet pointed straight back.
2. Gently lean backward, allowing your weight to shift over your heels.
3. Keep your hands on the floor behind you for support.
4. Hold the stretch for 20–30 seconds, then relax.
5. Repeat 2–3 times.

 

2. Soleus Muscle Stretch

The soleus is a deep calf muscle that absorbs a lot of impact when you run or jump. Stretching it can help reduce stress on your shins.

 

How to do it:

1. Stand near a wall and place your hands against it.
2. Step one foot back while keeping a slight bend in both knees.
3. Keep your back heel flat on the ground and lean forward slightly.
4. You should feel the stretch in your lower calf.
5. Hold for 20–30 seconds and switch sides.

 

3. Gastrocnemius Muscle Stretch

The gastrocnemius is the larger, outer calf muscle. Stretching it reduces tension in the lower legs and eases shin splint pain.

 

How to do it:

1. Stand facing a wall and place both hands against it.
2. Step one foot back, keeping your heel pressed into the ground.
3. Keep the back leg straight and lean forward until you feel a stretch in your upper calf.
4. Hold for 20–30 seconds, then switch legs.

 

4. Calf Raises

Calf raises strengthen the lower leg muscles, improving their ability to absorb impact and reducing strain on your shins.

 

How to do it:

1. Stand with your feet hip-width apart.
2. Slowly rise onto your toes, lifting your heels off the ground.
3. Hold for 2 seconds, then lower back down slowly.
4. Perform 2–3 sets of 10–15 reps.

 

5. Foam Rolling (Myofascial Release)

Foam rolling helps release tightness in the shin and calf muscles, improving blood flow and speeding up recovery.

 

How to do it:

1. Sit on the floor with a foam roller under your lower legs.
2. Use your arms to lift your hips off the ground.
3. Slowly roll from your ankles to just below your knees.
4. Focus on any tight or sore spots for 20–30 seconds.
5. Repeat 2–3 times.

 

Should You Use Pain Relievers? 

When shin splints strike, the pain can be frustrating—especially if it slows down your daily routine or workout progress. Pain relievers can help, but they shouldn’t be your only solution.

 

Benefits of pain relievers

• Quickly reduce pain and swelling
• Help you stay comfortable during daily activities
• Allow you to rest without constant discomfort

 

However, pain relievers only mask the symptoms—they don’t treat the root cause of shin splints. If you rely on them too much and continue high-impact activities, you might make the condition worse.

 

When Should You Take Pain Relievers?

 

• If the pain is preventing you from walking or moving comfortably
• To ease discomfort while allowing your body to rest and heal
• After intense activity to reduce swelling

 

When to Avoid Pain Relievers

 

• If you’re using them just to push through workouts (this can worsen shin splints)

 

• If you have a history of stomach issues, ulcers, or kidney problems (NSAIDs can cause side effects)

 

• If your shin pain is severe and persistent (it could be a stress fracture, which requires medical attention)

 

Better Alternatives to Manage Pain

Instead of relying only on painkillers, try natural and effective recovery methods:

 

• Rest & Ice: Reduce inflammation naturally by taking breaks and icing your shins for 15-20 minutes.

 

• Compression & Elevation: Wearing compression sleeves and elevating your legs can help with swelling.

 

• Stretching & Strengthening: Perform the stretches mentioned earlier to relieve tension and prevent future pain.

 

• Massage & Foam Rolling: Helps loosen tight muscles and improve circulation.

 

How to prevent shin splints?

Shin splints can be painful, but the good news is—they’re preventable! By making small adjustments to your routine, you can reduce strain on your shins and stay injury-free. Here’s how:

 

1. Wear the Right Shoes

 

• Choose well-cushioned, supportive shoes that match your foot type.

 

• Use orthotic insoles if you have flat feet or high arches.

 

• Replace worn-out shoes every 300-500 miles or when they lose cushioning.

 

2. Increase Activity Gradually

 

• Avoid sudden increases in running distance, speed, or intensity.

 

• Follow the 10% rule—increase mileage by no more than 10% per week.

 

• Start slowly if you’re new to exercise and allow your body to adjust.

 

3. Strengthen Your Lower Legs

 

• Do calf raises, toe taps, and resistance band exercises to build strength.

 

• Strengthen your ankles and feet for better stability.

 

• Work on your core and hips to improve balance and movement.

 

4. Stretch Daily

 

• Stretch your calves, shins, and ankles regularly.

 

• Include seated shin stretches, calf stretches, and foam rolling in your routine.

 

• Improve ankle mobility to prevent tightness and stiffness.

 

5. Reduce High-Impact Stress

 

• Alternate running with low-impact exercises like swimming, cycling, or using an elliptical.

 

• Avoid running on hard surfaces like concrete—opt for grass, tracks, or softer ground.

 

• Change your running routes and terrain to prevent repetitive strain.

 

6. Use Proper Running Form

 

• Land midfoot, not on your heels or toes.

 

• Keep your strides short and controlled—avoid overstriding.

 

• Maintain good posture and engage your core for stability.

 

7. Listen to Your Body

 

• If you feel shin pain, rest and apply ice.

 

• Don’t ignore pain—continuing to train can lead to serious injuries.

 

• Give your body time to recover and heal.

 

What Causes Shin Splints? 

Here are the most common causes:

 

1. Sudden Increase in Activity

 

• Increasing running distance, speed, or intensity too quickly strains the shin muscles.

 

• Your body needs time to adapt—pushing too hard too soon leads to pain.

 

2. Running on Hard or Uneven Surfaces

 

• Concrete, asphalt, and sloped or uneven terrain increase impact on your shins.

 

• Hard surfaces make your legs absorb more shock, causing irritation.

 

3. Worn-out or Unsupportive Shoes

 

• Old or poorly cushioned shoes fail to absorb impact properly.

 

• Lack of arch support forces extra strain on your shins.

 

4. Weak or Tight Lower Leg Muscles

 

• Weak calves, ankles, and feet struggle to absorb shock.

 

• Tight calf muscles and Achilles tendons pull on the shin, causing discomfort.

 

5. Overpronation (Flat Feet) or High Arches

 

• Flat feet roll inward too much, overstressing the shin muscles.

 

• High arches lack shock absorption, increasing impact.

 

6. Skipping Warm-Ups & Stretching

 

• Not warming up before exercise tightens muscles.

 

• Failing to stretch after workouts leads to stiffness and increased strain.

 

7. Repetitive High-Impact Movements

 

• Sports like running, basketball, and soccer put constant stress on the lower legs.

 

• Quick movements, jumping, and stopping suddenly worsen shin strain.

 

 

Wrapping Up 

Shin splints are treatable and preventable with proper stretching, strengthening, and gradual activity increases. If pain persists, Atlas Spine Clinic offers expert care to help you recover and prevent future injuries. With the right approach, you can stay active and pain-free in the long run.