Overview

Shin splints is a type of shin pain, usually caused by exercise. It's not serious and there are things you can do to help get better.

Check if you have shin splints

Shin splints usually happen when you do exercise like running.

You will have pain and tenderness along the front of your lower leg (shin).

Things you can do to help with shin splints

Shin splints usually get better within a few weeks. There are things you can do to get better quicker.

Do:

• use painkillers such as paracetamol or ibuprofen gel (or ibuprofen tablets if you need them) to ease the pain
• put an ice pack (or bag of frozen vegetables) in a towel on your shin for up to 20 minutes every 2 to 3 hours
• switch to gentle exercise such as yoga or swimming while healing
• exercise on soft ground, if you can, when you're feeling better
• warm up before exercise and stretch after exercise
• make sure your trainers or shoes support your feet properly

Don't

• do not continue doing the exercise that caused your shin splints
• do not rush back into exercise at the level you were at - build your exercise routine back up slowly

See a GP if:

• you've tried things to help but the pain is getting worse or it's not getting better

Treatment for shin splints

If a GP thinks you have shin splints they'll ask about your symptoms and examine your leg. If it's not getting better, they may be able to refer you to a physiotherapist.

Physiotherapy is available free of charge on the NHS throughout the UK but waiting times can be long. You can also get it privately.

Find a physiotherapist

Self-refer for treatment

If you have shin splints, you might be able to refer yourself directly to services for help with your condition without seeing a GP.

To find out if there are any services in your area:

• ask the reception staff at your GP surgery
• check your GP surgery's website
• check your local health board's website
• search online for NHS treatment for shin splints near you

Get advice from NHS 111 Wales 

• you have shin splints and the pain is severe
• you've injured your shin

Causes of shin splints

Shin splints happen when you've put too much stress on your leg.

You're more likely to get shin splints if:

• you have started exercising after not being active for some time
• you run or jump on hard surfaces
• you do not have a good running technique