I have Shin splints, what should I do?Updated 18 days ago

What are shin splints?

Shin splints is a term you've probably heard before, and it simply refers to pain felt along the inner edge of your shin bone. It's one of the most common complaints among people who are on their feet a lot, whether that's walking, running, or playing sport.

You might also come across the term "medial tibial stress syndrome" - this is just the more medical name for the same thing.

What causes shin splints?

Shin splints are usually caused by too much stress being placed on the shin bone and the muscles surrounding it, often from repetitive activity. This can happen when you suddenly increase how much you're doing, like ramping up your running distance too quickly, or returning to exercise after a period of rest without giving your body time to adjust.

Footwear can also play a big role. Shoes that restrict natural foot movement or don't allow your feet to properly absorb impact can place extra strain on the lower leg. Similarly, running or walking on hard surfaces, poor movement habits, and weak or tight muscles in the leg and hip can all contribute.

Essentially, shin splints are your body's way of telling you that something in the way you're moving or loading your leg isn't quite right - and that it needs a little more time and care to keep up with the demands being placed on it.

What should I do to resolve shin splints?

A great place to start is seeing a physiotherapist who can guide your recovery and help identify what's causing the problem. Switching to natural footwear that lets your feet move freely is also an important step in supporting long-term foot health.

It's worth taking a look at how you move day-to-day. Simple changes like slowing down, adjusting your walking or running style, and avoiding hills can take a lot of pressure off the affected area while it heals. Mixing up the surfaces you walk on and making sure your whole leg - not just the lower leg - is sharing the load can also make a big difference.

The good news is that shin splints are very common and most people recover fully with the right care. With adequate rest and gradual return to activity, symptoms typically improve within three to six weeks, though some cases can take a little longer. The key is to listen to your body and make gradual changes rather than pushing through the pain - returning too quickly to high levels of activity is one of the most common reasons recovery takes longer than it should.

3 Steps To Healthy, Happy Feet

How To Get Started On Your Journey

1. Learn

   Before you can take control of your foot health you need gain an understanding of how your body should naturally function and what may be contributing to the issues you’re experiencing.
   
   

   We’ve combined all of our most potent education into one handy e-book we call the Guide To Foot Freedom to get you started on this journey. Click here to get free access.
   
   

   For a deeper dive into Shin Splints, we would also recommend listening to this podcast from TFC’s leading health professionals.
   
   

2. Move

   The next step is to start exploring your potential through movement.
   
   

   Whether you have some of our TFC training tools or not, we’ve created a library of training videos to help you restore natural function from the ground up.
   
   

   Check out our free training portal here for exercise suggestions and guided routines from our Head Physiotherapist.

   
   

3. Restore

   Lasting change starts with a clear path forward and training that meets you where you're at, helping you stay consistent over time. That’s exactly what the Foot Restoration Program is built to deliver.
   
   

   If you’re dealing with foot pain, poor balance, or limited mobility, this step-by-step plan will help you rebuild strength, restore natural function, and start feeling better, one day at a time. You’ll get guided daily exercises, weekly audio lessons that explain the why behind what you’re doing, and a progress manual to help you track meaningful change.

   
   We’ve helped thousands of people move from frustration and discomfort to strength, confidence, and freedom and we’d love to help you do the same. Whether you’re just starting your journey or picking it back up, this is the most powerful tool we offer to help you reclaim your feet and restore your foundation for better movement.

   
   

   Learn more and start your journey today.

   
   

   While our education, training and community are an empowering way to help you start putting your feet first, everyone is different and we always recommend seeking advice from a qualified healthcare professional who can properly assess your individual needs and determine the best treatment options for you.

   
   

   To find a trusted TFC Pro near you, head to our directory here.