Condition guide
Have you just started running, or stepped up your training quickly, and now feel an ache along the front of your shins? Shin splints are caused by too much load on the leg, usually from repeated impact such as running and jumping. They are not serious and often get better within a few weeks; what matters most is returning gradually without repeating the same mistake.
Exercises at home
Do the stretching and strengthening movements within a pain-free range. If the pain in your shin increases, reduce the load; if you get sharp pain in a small spot, stop the exercise and see your doctor.
Place your hands on a wall and step one leg back. Keeping the back knee straight and the heel on the floor, move your hips towards the wall until you feel a stretch in your calf. It is recommended after exercise.
20–30 seconds, 2–3 times each legIn the same position, bring your back foot slightly forward and bend the knee. Lower your hips without lifting your heel; feel the stretch in the lower part of the calf.
20–30 seconds, 2–3 times each legSit with your feet flat on the floor. Keeping your heels down, lift your toes, then lower them and lift your heels instead. It works the muscles at the front of the shin and in the calf without pain.
10–15 reps, twice a dayStand upright holding the worktop. Rise up onto your toes on both feet, hold for 2 seconds and lower slowly. If it does not cause pain, you can progress to one foot over time.
10–15 reps, 2–3 setsSit with your foot flat on the floor. Tighten the muscles in the sole as if shortening your foot, and raise your arch; do not curl your toes, keep them flat on the floor. Hold for a few seconds and relax.
10 reps, twice a dayStand upright in front of the worktop, holding on lightly with one hand if needed. Lift one foot off the floor and keep your balance. As it gets easier, try without holding on or with your eyes closed.
30 seconds, 3 times each footIt is recommended to take a break of at least two to three weeks from the activity that caused the pain, then return gradually. Meanwhile, you can stay active with movements that put less strain on the shins, such as swimming, cycling, a cross-trainer or yoga.
Shin splints usually affect both legs over an area wider than 5 centimetres. If the pain is focused on a small spot, is mostly in one leg and there is swelling, it may be a stress fracture. An X-ray can look normal at first; in that case, you can see your doctor.
If you have flat feet or feet that roll inwards, a podiatrist may suggest insoles. However, in research, shin splints were more common in people who used insoles; this may not mean insoles cause the pain, but that people already at risk are the ones using them. You can make the decision together with a specialist.
They affect 5 to 35 per cent of runners. Research has found them more often in women, people with a higher body mass index, people whose foot arch drops markedly, people who have had the same pain before and people who are new to running.
For more on foot shape, you can look at the flat feet guide, and for calf and heel pain, the Achilles tendinopathy guide.
Sources
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