Shin splints: pain along the front of the lower leg
Why shin pain develops in runners and walkers, what contributes, general self-care and when it may be something more serious such as a stress fracture.
Shin splints is the common name for pain along the inner edge of the shin bone. It typically appears when someone suddenly does more running or jumping than their legs are used to, and is common in new runners, military recruits and people returning to sport.
When to get urgent help
Go to A&E or call 999 if you have any of these. They can be signs of a fracture, infection, blood clot or other emergency.
- A limb that looks deformed, or a joint that you cannot move or put weight on after an injury
- A cold, pale or numb foot or hand after injury
- A hot, red, swollen joint with a high temperature
- A painful, swollen, warm calf, with or without breathlessness or chest pain
What it can feel like
- A dull ache or tenderness along the inner border of the shin
- Pain that starts at the beginning of exercise, may ease once warmed up and returns afterwards
- Tenderness when pressing along the shin bone
- A general ache across a stretch of the shin rather than a single sharp spot
Common contributors
- A sudden increase in running mileage, intensity or hill work
- Running on hard surfaces, or worn or unsuitable shoes
- Weakness or fatigue in the muscles of the foot, calf and hip
- Starting or restarting activity after a long break
General self-care
These are general comfort measures many people find reasonable. They are not a treatment plan, and what suits one person may not suit another.
- Reduce running or jumping for a while and keep fit with low-impact activity such as swimming or cycling
- Return gradually, increasing distance and intensity in small steps, and avoid running on consecutive days at first
- Replace worn running shoes and mix up your surfaces
- Ice can feel comfortable after activity for some people
- If you use over-the-counter pain relief, follow the packet instructions or ask a pharmacist
When to see your GP
See your GP promptly, or call NHS 111, if you have any of the following:
- Pain after a significant injury, fall or twist
- Pain that is constant, severe or getting worse, or wakes you at night
- Unexplained weight loss, fever or feeling generally unwell with limb pain
Consider seeing your GP if:
- Pain in one very tender spot on the bone, or pain that continues at rest or at night. This may point to a stress fracture
- Swelling in the lower leg or foot
- Pain that is not improving after a few weeks of reduced load
Where an osteopath fits in
There is limited good-quality research showing that hands-on treatment changes the course of shin splints, so I do not claim that osteopathy treats it.
What an osteopath can usefully do is check the pattern of pain to see whether it fits shin splints or something that needs imaging, such as a stress injury, review your training load, footwear and running technique, and guide a gradual return to running. The main treatment is reducing load for a while and building back up. If the assessment suggests you need your GP, a physiotherapist or a specialist instead, I will tell you.
If you would like your symptoms assessed, you are welcome to book an appointment. Osteopathic care is not right for everyone, and if something needs medical attention first, I will tell you.
Common questions
How long do shin splints last?
The NHS says shin splints usually get better within a few weeks. Stop the exercise that caused the problem, switch to gentle activity such as swimming, and rebuild gradually.
Can I keep running with shin splints?
The NHS advises stopping the exercise that caused the problem while you recover, then rebuilding gradually rather than returning straight to your previous level. Pain at rest, at night or in one very tender spot on the bone should be checked.
Free 5-minute exercise sheet
A simple, printable sheet of gentle exercises and stretches, about five minutes a day, based on NHS physiotherapy leaflets. It is general information, not a personal treatment plan, and it is not suitable if you have any of the urgent signs listed above.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.