Shin splints are the familiar ache along the inside of the shin bone that often appears when someone starts running, returns after a break, or suddenly increases distance or intensity. The pain is usually worst at the start of a session, eases as you warm up and then returns afterwards. Left unmanaged it can become stubborn, so it pays to act early.
What shin splints are
The term usually refers to irritation where the calf muscles attach along the inner edge of the shin bone. The bone and the tissue around it are being loaded faster than they can adapt. It is an overload problem rather than a single injury.
Common causes
- Increasing running distance, speed or hill work too quickly.
- Switching to harder surfaces such as pavements or a treadmill.
- Worn-out or unsuitable footwear.
- Flat feet or feet that roll inwards, which increase strain on the inner shin.
- Tight or weak calf muscles.
Recovery tips
- Reduce, do not stop. Cut distance and intensity to a level that does not provoke pain, then build back gradually. A common rule of thumb is to increase weekly mileage by no more than about 10 per cent.
- Swap some sessions for cycling, swimming or the cross-trainer to keep fitness without the impact.
- Check your shoes. Replace if the cushioning has gone, and consider insoles if your feet roll inwards.
- Strengthen the calves and feet. Calf raises, toe curls and single-leg balance work help the tissue cope with load.
- Soft surfaces such as grass or trails reduce impact while you recover.
How a calf or shin support may help
A compression calf sleeve covers the shin and calf from below the knee to above the ankle. It provides warmth, gentle compression and support for the muscles that attach to the shin, which many people find reduces the aching sensation during and after exercise. A shin splint strap or wrap applies firmer pressure over the lower shin and can be worn for activity. Neither will fix the underlying overload, so combine them with the training changes above.
Shin splints or something more?
Shin pain that is in a very specific small spot, that hurts at rest or at night, that worsens steadily rather than easing as you warm up, or that is accompanied by swelling could be a stress fracture rather than shin splints. That needs assessment and rest from impact, so do not try to run through it.
When to get advice
See a healthcare professional if pain is localised and sharp, present at rest, not improving after two to three weeks of reduced training, or if there is swelling, redness or numbness in the lower leg.
Frequently asked questions
Should I ice my shins?
Many people find cooling the shin for 10 to 15 minutes after exercise soothing. Wrap the ice pack in a cloth rather than applying it directly to the skin.
Can I still run?
Often yes, at a reduced level that stays below the pain threshold. If pain is present with every step, take a short break from impact and use low-impact exercise instead.
Will a calf sleeve stop shin splints coming back?
A sleeve can make training more comfortable, but gradual progression, good footwear and calf strength are what prevent recurrence.
Explore calf and shin supports
See the Venollo calf sleeves and supports and read our guide to calf sleeves for running, walking and recovery.
This article is general information and is not a substitute for medical advice. If you have an injury, a health condition or ongoing symptoms, please speak to a qualified healthcare professional.
