How to Treat Shin Splints: Causes, Prevention, and Treatment Options
Shin splints (also called medial tibial stress syndrome) are one of the most common injuries in runners, athletes, and even recreational walkers. They show up as a dull, aching pain along the front or inside of the shinbone and can derail your training goals if left untreated.
At APEX PWR in Tigard, OR, we work with athletes and active adults every day who deal with shin splints. The good news is that with the right combination of treatment, prevention strategies, and performance-focused training, you can get back on track and avoid repeat flare-ups.
What are shin splints?
Shin splints are caused by inflammation of the muscles, tendons, and bone tissue around your shin. They typically result from repetitive stress, often from running, jumping, or sudden increases in training volume. Kevin Le, Doctor of Physical Therapy, who is also a running, cycling and endurance athlete specialist at APEX PWR in Tigard, OR, weighs in,
“‘Shin splints’ is a garbage can term for a few different diagnoses. Tibialis posterior tendinopathy or overuse, tibialis anterior overuse, or an irritation to the bone itself, which can be anywhere from a little inflammation on the surface to a stress fracture, which would be the most aggressive form of shin splint.”
Why do shin splints happen?
Shin splints are often triggered by training errors or biomechanical imbalances, including:
- Sudden increases in mileage or intensity (too much, too soon)
- Improper footwear or worn-out shoes
- Running on hard surfaces like concrete
- Flat feet or overpronation
- Weakness in the hips, glutes, or core leading to poor mechanics
Kevin emphasizes, “the most likely cause of shin splints is doing too much too soon in terms of mileage or intensity. Footwear or strength in your leg musculature could play a role, but they are secondary to your training. Arch height is not a major risk factory for injuries either.”
The fastest way to heal shin splints
While there is no “magic cure,” here are proven steps to speed up recovery:
- Rest and activity modification: Switch to low-impact activities like cycling or swimming until pain decreases.
- Supportive footwear: Use shoes designed for your gait or consider orthotics.
- Physical therapy: At APEX Physical Therapy for Runners, we address root causes like gait mechanics, strength deficits, and flexibility issues.
- Strength and mobility training: Focus on calf raises, hip stability, and mobility drills to build durability.
As a running physical therapist in Tigard, Oregon, and being a runner himself, Kevin summarizes, “Physical therapy would be different between the three different types of shin splints but generally would involve relative rest and a gradual re-introduction of running along with lower leg strength & control work. If there is a bony injury, then some complete time off is likely necessary.”
How to prevent shin splints
Prevention is always better than treatment. Here are strategies we emphasize at APEX PWR:
- Gradual training progressions: Avoid sudden spikes in mileage or intensity.
- Strengthen supporting muscles: Target calves, hips, and core to improve stability.
- Work on running form: APEX therapists analyze mechanics and correct inefficient movement patterns.
If you’re already struggling, our Tigard Physical Therapy team can create a personalized plan that combines manual therapy, strength work, and return-to-run progression.
FAQs on Shin Splints
- What causes shin splints to flare up?
Overuse, sudden training changes, and running on hard surfaces are the most common triggers. - Is it OK to walk with shin splints?
Light walking may be okay if pain is mild, but if it worsens your symptoms, rest or switch to non-impact activities. - Does rubbing shin splints help?
Gentle massage can help release tightness, but it won’t solve the underlying cause. Pair it with strength and mobility training. - What should you not do with shin splints?
Avoid “pushing through the pain,” running long distances on hard surfaces, or ignoring early warning signs. - Can shin splints heal in 2 days?
Unfortunately, no. True healing takes weeks depending on severity, but proactive care can shorten downtime.
Ready to move pain-free?
At APEX, our Endurance Lab is built for athletes who want to train smarter and stay injury-free. It even features a brand new, state of the art Wahoo Kickr Run treadmill! From running-specific physical therapy, run coaching and consultations, to advanced VO₂ Max and lactate testing, we provide the tools and coaching to keep you at your best.
👉 Book your running physical therapy session today to prevent shin splints from holding you back.
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