The most common cause of shin pain is what is most commonly known as shin splints. This condition involves damage and inflammation of the connective tissue joining muscles to the shin bone (tibia).
Several muscles lie deep within the calf and to the side of the tibia within the lower leg. These muscles attach to the inner borders of the tibia via a connective tissue called tenoperiosteum. Every time the calf contracts, it pulls on the connective tissue. When this tension is too forceful or repetitive, damage to the periosteum occurs causing inflammation and pain.
What are the symptoms of shin splints?
Pain is typically experienced along the inner or outer border of the shin. Pain may initially start as a deep ache with occasional sharp pain in the shin region. Pain may increase following activities which places stress on the periosteum such as excessive walking or running. The area of the shin may also become tender to touch. Muscle tightness, thickening or what may appear as bumps along the shin bone may also become present in the painful area.
How can physiotherapy help?
It is important to seek physiotherapy treatment if you suspect you have shin splints. Left untreated, shin splints may lead to debilitating pain and also leaves the potential for stress fractures to occur. Patients with this condition typically heal well with appropriate treatment and rest. The recovery time may range from a few weeks to many months depending on the severity. Physiotherapy treatment can include deep tissue massage, acupuncture, taping, bio-mechanical correction, arch support as well as a safe and gradual return to sport programme incorporating strengthening and stretches for flexibility.
What causes shin pain?
Shin pain, often called shin splints, is a common overload problem felt along the front or inner edge of the shin bone. It usually develops when running or jumping load increases faster than the body can adapt, and it is common in runners and field sport athletes.
- A rapid increase in running or training volume
- Hard surfaces and worn or unsupportive footwear
- Reduced strength in the calf and foot
How long does shin pain take to settle?
With load management and a strengthening programme, many people improve over four to eight weeks. Because it is load-related, adjusting training while you build strength is an important part of recovery.
What you can do at home
- Reduce running volume and high-impact activity for a period
- Check your footwear is supportive and not worn out
- Keep up your prescribed calf and foot strengthening
Check with your physiotherapist before returning to full training, as persistent shin pain sometimes needs further assessment.
Frequently asked questions about shin pain
Can I keep running with shin splints?
Often at a reduced level, guided by pain. If pain is worsening or very localised, it is worth being assessed to rule out other causes.
What is the difference between shin splints and a stress fracture?
Shin splints cause pain over a broader area, while a stress fracture tends to cause sharp, pinpoint pain. A physiotherapist can help tell the difference and advise if imaging is needed.
Where can I get help on the North Shore?
Dynamic Physio treats shin and lower leg pain at our Mairangi Bay, Long Bay and Milford clinics, and our physiotherapists are ACC-registered.