Pain along the shin after running, jumping or increasing training can be frustrating — especially when it returns every time you try to exercise. Shin splints are a common form of exercise-related lower-leg pain and usually improve within a few weeks, but recovery depends on reducing the aggravating load and rebuilding activity gradually.
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Your free initial consultation lets you meet the physiotherapist, describe your symptoms and understand how the service works before choosing any paid treatment. We can discuss your recent training, where the pain is and whether physiotherapy is an appropriate next step.
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What are shin splints?
“Shin splints” is a broad term for pain and tenderness along the shin that is usually triggered by exercise. It is often associated with repeated loading from running and jumping. The medical term frequently used is medial tibial stress syndrome, although not every pain at the front or inside of the lower leg has the same cause.
The NHS explains that shin splints happen when too much stress is placed on the leg. They are more likely after returning to exercise following a period of inactivity, running or jumping on hard surfaces, or using a running technique that your body is not yet conditioned to tolerate.
Common symptoms
- Pain or tenderness along the front or inner border of the shin
- Symptoms that begin during or after running, jumping or brisk walking
- A broad area of soreness rather than pain from the ankle or knee joint
- Pain that settles when the aggravating activity is reduced, particularly early on
Shin pain can also come from other conditions, so do not rely on a self-diagnosis if the pain is severe, follows a direct injury, is getting worse or is not improving.
Why do shin splints happen?
Shin splints are usually a load-management problem: the training demand has increased faster than the lower leg can adapt. Common examples include:
- Increasing running distance, speed or frequency too quickly
- Restarting exercise after time away
- Adding hills, sprints or jumping sessions at the same time
- Moving to harder training surfaces
- Wearing shoes that are worn out or do not support the foot comfortably
- Not allowing enough recovery between demanding sessions
This does not mean your legs are “weak” or your running style is inherently wrong. It means the current workload is greater than your present capacity. Rehabilitation aims to bring those two things back into balance.
What should you do when shin pain starts?
1. Stop the activity that triggered it
The NHS advises not continuing the exercise that caused the symptoms. This is not the same as stopping all movement. Temporarily replace painful running or jumping with gentler options such as swimming or yoga, provided they are comfortable.
2. Use ice for short-term symptom relief
You can apply an ice pack or bag of frozen vegetables wrapped in a towel for up to 20 minutes every two to three hours. Do not place ice directly on the skin.
3. Ask about appropriate pain relief
The NHS lists paracetamol, ibuprofen gel and, when suitable, ibuprofen tablets as possible options. Check with a pharmacist or GP if you are unsure, especially if you have asthma, a stomach ulcer, kidney or heart problems, take blood-thinning medicine, or are pregnant.
4. Review footwear and training surfaces
Use trainers that feel supportive and are appropriate for the activity. When symptoms are improving, softer ground may be more comfortable than repeatedly running on hard surfaces.
How long do shin splints take to heal?
The NHS says shin splints usually improve within a few weeks. That is a useful expectation, not a guaranteed deadline. Mild symptoms caught early may settle relatively quickly; pain that has been repeatedly trained through can take longer.
Judge recovery by function as well as time. Progress may include comfortable walking, less tenderness, pain-free low-impact exercise and tolerance of short running intervals without a clear flare later that day or the following morning.
If symptoms are worsening or not getting better despite reducing the aggravating load, see a GP or physiotherapist for assessment.
Can physiotherapy help shin splints?
Yes. The NHS notes that physiotherapy may be needed when symptoms are not improving. A physiotherapist can review:
- Recent changes in running distance, pace, hills and frequency
- Footwear, training surfaces and recovery between sessions
- Ankle movement and calf, foot and hip strength
- Running or jumping technique where relevant
- Whether the pattern fits shin splints or needs medical investigation
A rehabilitation plan may include calf raises, foot and ankle strengthening, balance work, graded jumping and a structured return-to-running programme. Exercises should be selected and progressed for the individual rather than copied from a generic list.
When can you start running again?
Do not rush straight back to your previous mileage. Start when normal walking and everyday activities are comfortable and lower-impact exercise is well tolerated. A common approach is to begin with short run–walk intervals on level ground, leave recovery time between runs and change only one training variable at a time.
If symptoms build during a run or are clearly worse afterwards or the next morning, reduce the duration or intensity. Warm up before exercise, build your routine back slowly and stretch after training, in line with NHS advice.
You may also find our guides to Achilles tendinopathy, plantar fasciitis and heel pain and knee pain after running useful if symptoms involve another part of the leg.
When should you seek medical help?
- Contact a GP if you have tried self-care but the pain is getting worse or is not improving.
- Use NHS 111 if the shin pain is severe or you have injured the shin.
- Seek prompt assessment if you cannot walk normally, the leg looks deformed, or symptoms are rapidly worsening.
These signs do not necessarily mean something serious, but they should not be managed as routine shin splints without assessment.
Ready to plan your return to exercise?
A useful recovery plan should identify what changed, settle the current irritation and rebuild enough capacity for the running, sport or activity you want to resume.
Book your free initial consultation
The consultation is free and lets you meet the physiotherapist, describe your symptoms and understand the YourPhysio service before making any decision. Paid sessions are optional and come second.
Source: NHS: Shin splints (accessed 8 October 2026). This article provides general information and does not replace an individual medical assessment.