Does your shin or both legs hurt usually after you have exercised or at rest.
I will be examining the common causes of shin pain, how to know what you’ve got and what to do to relieve the pain!
As always, I draw on the results of the research studies on this subject.
Happy reading!😀 and feel free to ask questions in the comments or share your own experience.🙏
Last updated: March, 2026. Written by Juliet Semakula, a diagnostic radiographer.
▶️ What exactly is shin pain?
Shin pain, often in medical terms is referred to as shin splints or medial tibial stress syndrome often caused by tibial periostitis.
This is typically caused by overusing leg muscles and tendons especially during running, dancing, or high-impact activity.
This may cause you pain and tenderness along the front of your lower leg (shin). The pain is not normally serious and there are things you can do to help get better.
Image showing Medial tibial stress syndrome retrieved from Weerakkody,2010
▶️What are the common shin pain symptoms people normally complain about.
1️⃣Shin pain at rest/night
Shin pain at rest or at night suggests issues beyond routine overuse, potentially indicating stress fractures, deep vein thrombosis (DVT), or chronic compartment syndrome
2️⃣Anterior shin pain down the front of the leg below the knee?
Some people have anterior shin pain during and after prolonged weight-bearing exercises, pain occurs in the front of the leg, which is known as shin splints.
The anterior shin splints (Medial Tibial Stress Syndrome) sometimes involve inflammation of muscles, tendons, and bone tissue from overuse
3️⃣Shin pain when walking
Shin pain when walking is often caused by shin splints (medial tibial stress syndrome), an overuse injury characterized by inflammation of muscles and tissues surrounding the shinbone, resulting from increased activity, improper footwear, or running/walking on hard surfaces
4️⃣Shin bone pain when touched
Shin bone pain that is tender to the touch is most commonly caused by shin splints (medial tibial stress syndrome), which involves inflammation of the tissue around the tibia due to repetitive stress, often from running or high-impact activities.
It usually feels like a dull ache or sharp pain, potentially with mild swelling
These signs make it possible to make what is called a “differential diagnosis”: to eliminate other problems that would require another type of treatment.
▶️What can be mistaken for shin splints?
Shin pain splints have been linked to various disorders, and they are more difficult to detect by someone who is not used to seeing them regularly:
Here are other possible causes of shin pain.
🔵Rheumatic disease (such as spondylitis or polyarthritis).
🔵Arterial endo fibrosis.
🔵Saphenous nerve neuropathy.
🔵Tibial or fibular neuropathy.
🔵Lumbar radiculopathy and spinal stenosis.
Source: Edoardo Bonasia 2015
🔵Periostitis the painful inflammation of the periosteum, a connective tissue membrane covering bones, often causing swelling and tenderness.
🔵Exertional compartment syndromes is a reversible, exercise-induced condition causing pain, burning, or cramping, usually in the lower leg (shin/calf) or forearm, which resolves with rest.
🔵Sometimes shin splints may be misdiagnosed as compartment syndrome as well, the chronic form of anterior compartment syndrome may attribute to the runner if they ignore the symptoms of leg pain that occurs in shin splints
Source: Deshmukh,2022
Only pain along the posterior medial border of the tibia at the origin of the posterior tibialis muscle should be referred to as shin splints (Deshmukh, 2022)
▶️How do we know if our shin pain is caused by something else?
The only way to confirm that you have shin pain and not something else is to see a doctor for proper diagnosis.
But shin pain normally caused by something else other than common shin splints (medial tibial stress syndrome) often presents as:
Localized, sharp, or persistent pain, unlike the general, dull ache of shin splints
▶️What causes shins to hurt?
The most common causes!
⚪Occurs in people who practice high-impact physical activities, such as running or jumping long-distance runners, military personnel, ballet dancers, etc.
Shin splints can be caused by various factors according to medical studies (Hammad,2018)
Periostitis is the painful inflammation of the periosteum, the connective tissue membrane covering bones, often caused by overuse, it is the most common cause of shin pain.
⚪Uneven running surfaces.
More in an athlete people for example running that is forefoot contact may be the contributory factor of shin splints or contribute significantly to developing the symptoms of shin splints ((Hammad,2018)
⚪ Frequent changes in activity level.
⚪ Musculoskeletal abnormalities.
⚪ Running style.
⚪ Footwear
If you’re confused about all this, it’s probably a good idea to seek the advice of a professional who’s used to detecting and managing this type of pain!
▶️What can be done to relieve shin pain? Treatment options:
Most people with shin splints usually get better within a few weeks when they try these non-conservative remedies at home:
♦️Try switching to gentle exercise such as yoga or swimming while healing.
♦️ Using an ice pack (or bag of frozen vegetables) in a towel on your shin for up to 20 minutes every 2 to 3 hours.
♦️ Making sure your trainers or shoes support your feet properly.
♦️Some people are prescribed painkillers or gel to help ease the pain.
McClure,2023
I always hear doctors advise patients not to continue doing exercise that causes them shin pain or rush back at the level they were doing before.
So, it is wise to build your exercise routine back up slowly.
▶️Research studies on different therapeutic treatment options:
Normally if it is confirmed that you have shin splints, after examining your symptoms and leg. And home remedies have not helped you.
Of course, you will always find doctors or physiotherapists who will offer you different treatments “to try”, just to do something “more” than simple progressive recovery.
In the United Kingdom, they will recommend you see a physiotherapy which is free of charge on the NHS, but the waiting times can be longer, if you are in a hurry, you can get it privately
There are different countries worldwide, such as Asia, Egypt, the Middle East, Europe, and the USA, italicising different physio options for shin splint pain.
Here are some of the physio options that are applied if you have shin splint pain.
♦️Calf Stretching the leg for 10 seconds, hold by standing in a position where your foot toes are on the stool, the heel in contact with the ground, leaning forward as you stretch the calf muscles.
Figure 2. Shows the self-stretching for tendo-Achillies :(source Deshmukh, 2022)
♦️ Cryotherapy and transcutaneous electrical nerve stimulation (TENS)
An ice cube massage is applied to the entire leg for 10 minutes. Then, for an additional 10 minutes, two-channel TENS (pulse rate = 150 Hz, pulse width = 150 s) is applied by using two-electrode of self-adhesive electrodes placed over the anteromedial compartments of the lower leg
Image showing placement of TENS electrode for shin splint.
♦️ Cupping Therapy, a form of traditional Chinese medicine, has recently gained popularity as a therapeutic modality among sports medicine clinicians.
Cupping therapy is often performed with a suction pump over the affected area, which increases blood flow and circulation to that muscle leading to a reduction in pain. (Rozenfeld,2016)
Figure 1. Showed that the cupping therapy was given to the patient with a shin splint source: Deshmukh, 2022)
Since cupping is an inexpensive, non-invasive and low-risk (if performed by a trained practitioner) therapeutic modality, it is believed that it should be included in the arsenal of musculoskeletal medicine.
Caution! Cupping therapy should not be used if someone has decreased sensation and abnormal bleeding issues (Schafer,2020).
While the use of cupping therapy to decrease musculoskeletal pain is supported by recent research findings, evaluations on the use of cupping therapy to influence range of motion (ROM) are limited. Deshmukh 2022
None of these therapies have undergone rigorous evaluation that would support their significant effectiveness compared to doing nothing more, or as a replacement for rest.
▶️When to worry about shin bone pain? To consult a doctor.
Most people are advised to worry about shin bone pain after they have tried all prescribed home remedies. Pain is severe, persists after weeks.
Seek immediate care if:
♦️You cannot bear weight or feel numbness/coldness in the leg.
These symptoms may indicate stress fractures or compartment syndrome.
♦️ Localised pain on one spot on the bone could be a stress fracture.
♦️Pain that lasts more than 1 to 2 weeks despite rest, ice and therapy.
♦️Severe pain which is constant and you cannot sleep at night.
♦️You start noticing swelling, redness or if the shine feels hot to touch could be a sign of infection.
▶️How long does shin pain last?
I will therefore rely as much as possible on studies which follow the evolution of people who have been diagnosed with shin splints.
Knowing that there is little data available: probably because periostitis is relatively benign and many people do not consult for it, or because the pain and discomfort stopped before they had time to be treated.
According to studies that have followed up patients with shin pain.
⚫Shin splints can last between 2 to 6 weeks with proper rest and self-care.
⚫If your pain is mild, cases may improve in a few days.
⚫ For more severe, chronic cases can take several months to fully heal if not managed properly.
⚫ If you see a doctor and a stress fracture is diagnosed, it may be a stress fracture, which can take 6 -12 weeks to heal.
⚫Some people may have pain for years , but the pain often fluctuates: it lessens or disappears, then returns.
| Food for thought! You should not ignore pain or push through pain; it may lead to prolonged healing. Avoid returning to activities too soon, wait until you feel free from pain for at least 2 weeks. |
▶️Can lack of vitamin D cause shin splints?
We all know that vitamin D is essential for calcium absorption and bone health.
So, if you are deficient in vitamin D, you may develop weak bones and muscles, making them more susceptible to:
⚫Stress fractures.
⚫Injury or shine pain.
⚫Muscle Weakness because of a deficiency can cause general muscle weakness and aches, including pain in the shin area.
So, it is possible to believe that lack of vitamin D can contribute to or worsen shin splints. It will be a decision for you to make, by eating foods rich in vitamins that help support your bones.
▶️Is it OK to massage shin splints?
Some people who have used massage for shine pain have felt better improvement in pain, reduce inflammation and increase blood flow around the area.
Focus on massaging the tight calf muscles and the muscles next to the shin bone but avoid directly massaging the inflamed, bony shin
The goal is to relax the calf muscles and the shin muscle while completely avoiding the painful, bony, and inflamed shin area
Here are the key massage techniques for shin splints
⚫ Self-Massage: Use your thumbs, fingers, or a foam roller to apply light-to-moderate pressure along the calf and the outer, fleshy part of the shin.
⚫ Work along the muscle, using circular or vertical strokes to release tightness, starting above the ankle and moving upward.
⚫Avoid the Bone: Never put heavy, direct pressure on the inflamed tibia bone itself.
However, for shin splints, we find many examples in the literature as well as in the practice of health professionals of people who recovered without treatment other than reducing and adapting the training load.
Something that you can implement alone or under the supervision of a physiotherapist or other professional.
We have come to the end of this article, any questions let meet in the comments section!
Below are some of the references I have used. Wishing you a quick recovery!🙋
📚Source:
Deshmukh NS Jr, Phansopkar P, Wanjari MB. A Novel Physical Therapy Approach in Pain Management and Enhancement of Performance in Shin Splints Athletes: A Case Report. Cureus. 2022 Jul 9;14(7):e26676. doi: 10.7759/cureus.26676. PMID: 35949752; PMCID: PMC9358988.
Hammad YN, Johnson A, Norrish A. Chronic osteomyelitis of the tibia in a runner: catastrophic consequences of shin splints. BMJ Case Rep. 2018 Mar 1;2018:bcr2017223186. doi: 10.1136/bcr-2017-223186. PMID: 29496686; PMCID: PMC5847946.
Schafer MD, Tom JC, Girouard TJ, Navalta JW, Turner CL, Radzak KN. Cupping Therapy Does Not Influence Healthy Adult’s Hamstring Range of Motion Compared to Control or Sham Conditions. Int J Exerc Sci. 2020 Feb 1;13(3):216-224. doi: 10.70252/MBQB8167. PMID: 32148629; PMCID: PMC7039498.
Rozenfeld E, Kalichman L. New is the well-forgotten old: The use of dry cupping in musculoskeletal medicine. J Bodyw Mov Ther. 2016 Jan;20(1):173-178. doi: 10.1016/j.jbmt.2015.11.009. Epub 2015 Dec 1. PMID: 26891653.
Bonasia DE, Rosso F, Cottino U, Rossi R. Exercise-induced leg pain. Asia Pac J Sports Med Arthrosc Rehabil Technol. 2015 May 2;2(3):73-84. doi: 10.1016/j.asmart.2015.03.003. PMID: 29264244; PMCID: PMC5730650.
McClure CJ, Oh R. Medial Tibial Stress Syndrome. [Updated 2023 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538479/
Weerakkody Y, Knipe H, Bell D, et al. Medial tibial stress syndrome. Reference article, Radiopaedia.org (Accessed on 05 Mar 2026) https://doi.org/10.53347/rID-10776