The short version
- Shin splints (medial tibial stress syndrome) cause pain along the inner edge of the shinbone.
- They usually come from a sudden increase in running or jumping.
- Rest from the aggravating activity, then return gradually. Pain at one spot or pain at rest needs a clinician to rule out a stress fracture.
Shin splints are common in new runners, people returning to sport, and anyone who suddenly adds a lot of walking or jumping. The AAOS describes them as often caused by overuse.
What usually helps
- Rest from running or jumping for a period, using low-impact activity like swimming or cycling. See beginner swim workout.
- Ice for short periods to ease pain.
- Supportive, well-fitting shoes.
- A gradual return: walk-run intervals. See how to start running.
- Strengthening calves and hips once pain settles.
See a clinician if
Pain is at one specific spot on the bone, hurts at rest or at night, or does not improve with rest. A stress fracture needs a proper diagnosis.
Do this today
If your shins hurt, swap your next run for a swim, cycle or walk.
Questions people ask
How long do shin splints last?
Often a few weeks with rest and gradual return; it varies.
Can I run with shin splints?
It is usually better to rest from running and return gradually once pain-free.
Shin splints or stress fracture?
A stress fracture often hurts at one spot and may hurt at rest. See a clinician to know.
Sources
- AAOS OrthoInfo. Shin Splints. Checked October 9, 2026.
- NHS. Get running with Couch to 5K. Checked October 9, 2026.
- AAOS OrthoInfo. Foot and Ankle Conditioning Program. Checked October 9, 2026.
Education only. Not medical advice. Confirm with your clinician.
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