How to Get Rid of Shin Splints Fast (and Safely)

Note: This article is general information, not a diagnosis. If your pain is severe or getting worse, speak to your GP or NHS 111.

If you want to know how to get rid of shin splints safely: stop the activity that caused them, ice the shin for up to 20 minutes every 2 to 3 hours, swap to low-impact exercise like swimming, then rebuild running slowly on soft ground. The NHS says shin splints usually get better within a few weeks.

Shin splints often turn up a few weeks into a new running plan, just as things start to feel good. The good news is that they usually settle with sensible changes rather than complete rest.

If you’re building towards a race, this guide sits alongside our 16-week marathon injury-prevention plan, which shows how to raise mileage without overloading your legs.

What are shin splints?

Shin splints is the everyday name for pain along the front or inside edge of the shin bone (the tibia). Doctors often call it medial tibial stress syndrome. It means the bone and the tissues attached to it are irritated by more load than they’re ready for.

It usually feels like a dull ache along a stretch of the shin, rather than one sharp spot, and often aches after a run or the next morning.

Did you know? The NHS says: “Shin splints usually get better within a few weeks.” Source: NHS, Shin splints (page last reviewed February 2023). nhs.uk/conditions/shin-splints

What causes shin splints?

Most cases come down to doing too much, too soon. Common triggers can be:

• an abrupt increase in running distances or speed
• running on hard floors such as pavement
• resuming exercising after a pause of many weeks
• running style, for instance longer and heavier strides
• old and inappropriate trainers
• poorly developed calf muscles that tire easily

How to get rid of shin splints: what helps right now

You should first reduce your pain level. The NHS self-care advice is simple:

• Rest from the cause. Stop the running or jumping that brought it on for now.
• Ice the area. Wrap an ice pack or a bag of frozen peas in a tea towel and hold it on the shin for up to 20 minutes every 2 to 3 hours.
• Use painkillers if needed. Paracetamol, or ibuprofen gel rubbed on the skin, can ease the ache. Check the leaflet first.
• Keep moving in a low-impact way. Swimming, yoga or easy cycling keep you fit without pounding the shin.

Gentle shin splints exercises can start once walking is comfortable. Calf raises on a step, toe walks and slow single-leg balance work are a good start. Do 2 to 3 sets of 10 to 15, and keep the pain no higher than about 3 out of 10.

[Diagram: Left-to-right flow of four boxes: “Calm it” → “Walk pain-free” → “Walk-run on grass” → “Build back”. Below, a traffic-light key: green = pain 0–3/10 and gone by morning, amber = 4–5/10 so repeat the stage, red = 6+/10 or pain at rest so stop and get checked.]

A safe return-to-running plan

Shin splints treatment is mostly about load. Use this table as a guide and only move on when the current stage feels easy.

Stage	What to do	Move on when…
1. Settle	No running. Swim, cycle or cross-train. Ice and calf raises.	You can walk briskly for 30 minutes without shin pain
2. Walk-run	1 minute jog, 2 minutes walk, repeat 6 to 8 times on grass or trail	No pain during, and no ache the next morning
3. Easy runs	15 to 20 minutes of continuous easy running on soft ground, every other day	Three sessions in a row feel comfortable
4. Build back	Add a little time each week; reintroduce some pavement running	Normal training feels fine for 2 weeks

In Leeds, the paths around Roundhay Park and the Meanwood Valley Trail are kinder to sore shins than city-centre pavements.

So, can you run with shin splints? Not through pain that is getting worse. If your knees start to ache as you rebuild, our guide to runner’s knee exercises may help. For running, football and cycling problems more widely, see our guide to weekend warrior injuries.

Talk to a Leeds physio

If you’ve tried the basics and you’re still unsure how to get rid of shin splints for good, a physio can check your shin, your strength and your training. Our sports injury physio at home service includes home physio in Leeds, from Headingley to Chapel Allerton.

Sore shins slowing you down? Book a session: first home visit £110 (60 min), or a 30-minute online consultation for £45. No GP referral needed.

Red flags: could it be a stress fracture?

A stress fracture is a tiny crack in the bone caused by repeated load. It can feel like shin splints at first, but it needs different care.

Sign	What it may mean	What to do
Pain on one small spot of bone that hurts to press	Possible stress fracture	Stop running and see your GP or call NHS 111
Pain at rest or at night	Possible stress fracture	Stop running and get assessed
Swelling on the shin	Possible stress fracture or other problem	Get assessed soon

When to get urgent help

• Severe pain, or pain after an injury to your shin: call NHS 111.
• You can’t put weight on your leg: go to A&E or an urgent treatment centre.
• A hot, red, swollen calf or shin with no clear cause: call NHS 111 urgently.

Key takeaways

• Knowing how to get rid of shin splints mostly means resting from the cause, then returning slowly.
• Ice, painkillers and low-impact exercise help in the early days.
• Rebuild running in stages, starting on soft ground.
• Pinpoint bone pain or pain at night needs checking for a stress fracture.

Frequently asked questions

How long do shin splints last?

Shin splints usually get better within a few weeks, according to the NHS. That’s when you rest from the activity that caused them and build back slowly. If you keep running through the pain, they can drag on much longer. Pain lasting more than a few weeks is worth getting checked.

Can you run with shin splints?

It’s best not to run through shin pain that is getting worse. Switch to swimming or cycling until you can walk briskly without pain. Then return with short walk-run sessions on grass. If the pain stays below about 3 out of 10 and settles by morning, you can usually progress.

Why do I get shin splints so easily?

Often because of a sudden jump in training, lots of hard surfaces, or returning to exercise after a break. Running technique, worn trainers and weak calves can add to it. Working out how to get rid of shin splints for good usually means fixing the training pattern behind them.

Is it shin splints or a stress fracture?

Shin splints usually ache along a stretch of the shin. A stress fracture is more often a sharp pain on one small spot that hurts to press, and may hurt at rest or at night. If you notice these signs, stop running and see your GP or call NHS 111.

What is the fastest way to get rid of shin splints?

The fastest safe route is to stop the cause straight away, ice regularly, keep fit with low-impact exercise and start calf strengthening early. Pushing on usually slows things down. If it isn’t easing after a couple of weeks, a physio can rule out a stress fracture and plan your return.

Get your running back on track

Now you know how to get rid of shin splints: calm the pain, keep fit without impact, then rebuild in small steps on soft ground. Most people are back running within weeks. If you’re training for a race, go back to our marathon injury-prevention plan to plan your build. If long runs also leave your back stiff, here’s a related guide on our blog.

• Book a home visit: our HCPC-registered, DBS-checked physios visit homes across Leeds. First visit £110, pay after the visit. Book a session.
• Not sure yet? Try a £45 online consultation, or WhatsApp 07782 610 633 with a quick question.

Sources

• NHS, Shin splints (page last reviewed February 2023): https://www.nhs.uk/conditions/shin-splints/