Shin Splints: Complete Treatment and Prevention Guide

Medial tibial stress syndrome (shin splints) = pain along inner tibia from repetitive loading.

Acute Treatment (RICE +)

1. Relative Rest: Stop aggravating activity; cross-train (swim, bike).
2. Ice: 15–20 min, 3–4×/day.
3. Compression: Calf sleeves/socks.
4. Elevation: Reduce edema.
5. NSAIDs: Short-term for pain/inflammation.
6. Physical Therapy: Gait analysis, tibialis posterior strengthening, hip/core stability.
7. Orthotics: Custom if biomechanical fault (overpronation).
8. Graduated Return: 10% weekly volume increase; surface/footwear optimization.

Prevention

• Progressive training load (10% rule)
• Proper shoes (replace at 300–500 miles)
• Dynamic warm-up + calf/soleus stretching
• Strengthen tibialis anterior/posterior, glutes, core
• Avoid concrete; prefer tracks/trails
• Scheduled rest days

Refractory cases: consider bone stress injury (MRI), compartment syndrome, or referral for shockwave/injections.