Shin Splints

What are shin splints?

Shin splints are a common type of pain that happens along the front part of your lower leg - the area called your shin. The pain usually starts when you're doing exercise, especially activities like running or jumping.

The good news is that shin splints aren't serious. They're your body's way of telling you that you've been putting too much stress on your leg muscles and bones. With the right care, they usually get better on their own.

What does shin splint pain feel like?

If you have shin splints, you'll notice:

• Pain along the front of your lower leg
• The area feels tender to touch
• The pain usually happens during or after exercise
• It might feel like a dull ache or sharp pain

Why do shin splints happen?

Shin splints occur when you put too much stress on your legs too quickly. You're more likely to get them if you:

• Start exercising again after being inactive for a while
• Run or jump on hard surfaces like concrete or tarmac
• Don't have good running form
• Wear shoes that don't support your feet properly
• Increase your exercise too quickly

How to help yourself feel better

Most shin splints get better within a few weeks. Here's what you can do to help speed up your recovery:

Things that help:

• Take paracetamol or use ibuprofen gel for pain relief
• Put an ice pack wrapped in a towel on your shin for up to 20 minutes every 2-3 hours
• Switch to gentler exercise like swimming or yoga while you heal
• When you feel better, try exercising on softer ground like grass or tracks
• Always warm up before exercise and stretch afterwards
• Make sure your trainers fit properly and support your feet

Things to avoid:

• Don't keep doing the exercise that caused the pain
• Don't rush back to your normal exercise level - build up slowly
• Don't ignore the pain and push through it

When to speak to your GP

You should speak to your GP if:

• You've tried self-care but the pain is getting worse
• The pain isn't getting better after a few weeks of rest and care
• You're worried about your symptoms

Your GP can examine your leg and may refer you to a physiotherapist if needed. You might also be able to refer yourself directly to physiotherapy services in some areas - ask your GP surgery reception for information.

When to get urgent help

Contact NHS 111 if:

• Your shin pain is severe
• You've injured your shin in an accident
• The pain is so bad you can't put weight on your leg

You can call 111 or use the online service at 111.nhs.uk.

Getting back to exercise

When your shin splints feel better, return to exercise gradually. Start with gentle activities and slowly build up the intensity and duration. This helps prevent the problem from coming back.

Remember, shin splints are common and usually nothing to worry about. With proper rest and care, you should be back to your normal activities soon.

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Based on NHS.uk guidance. Written by Dr Krishnan Pasupathi, NHS GP.