Shin splints: symptoms, causes and how to get rid of them
Based on NHS guidance, last reviewed by the NHS on 9 February 2023.
Reviewed by Harvir Ubhi, HCPC-registered physiotherapist. Last reviewed 28 September 2026.
The short version: shin splints are pain along the front of your lower leg, usually from running or other exercise. They're not serious and usually get better within a few weeks. Ease off the exercise that caused them, use ice and painkillers, then build back up gradually. If they keep coming back, a physio can look at your training and technique.
What do shin splints feel like?
Pain and tenderness along the front of your lower leg, your shin. It usually comes on during or after exercise like running, and the shin can feel sore to touch.
What causes shin splints
Too much stress on the leg, too soon. The NHS lists:
- starting to exercise after a long break, or exercising a lot more than usual
- running or jumping on hard surfaces
- running with poor technique
That's why they can show up in the first few weeks of a new running plan like Couch to 5K, or when training builds up quickly.
How to get rid of shin splints
- 1
Stop the exercise that's causing it
Swap to gentler exercise, like swimming or yoga, while your shin settles.
- 2
Ice
An ice pack or bag of frozen peas wrapped in a towel for up to 20 minutes every 2 to 3 hours.
- 3
Painkillers
Paracetamol or ibuprofen. A pharmacist can tell you what's safe for you.
- 4
Check your shoes
Wear supportive trainers that suit the exercise you do.
- 5
Build back up slowly
Return to running gradually. Warm up before and stretch after every session.
- 6
Physiotherapy
If it isn't getting better, or keeps coming back. A physio can look at your running technique, shoes and training plan and set exercises for whatever's driving yours. Many areas let you refer yourself to NHS physio.
How to prevent shin splints
- Build up slowly. NHS physios in Oxford suggest increasing your running distance or time by no more than 10% a week.
- Run on softer ground, like grass, when you can.
- Work on your running technique.
- Wear supportive trainers, and replace them every 300 to 500 miles.
- Mix up your training with other exercise, like cycling or swimming.
Shin splints keep coming back?
Something in your training, technique or shoes may need changing. You don't need a GP referral to see a private physio, and in London a first appointment usually costs £70 to £130. Tell us about your running and a HCPC-registered physiotherapist on our team will match you with someone who treats running injuries regularly.
It's free, and most people hear back within 24 hours.
When to get help
See a GP if the pain is getting worse, or isn't improving despite looking after it yourself.
Call NHS 111 if you have severe shin pain or you've injured your shin.
Shin splints questions
How long do shin splints last?
The NHS says shin splints usually get better within a few weeks, as long as you ease off the exercise that caused them.
Can I keep running with shin splints?
The NHS advice is to stop the exercise that's causing the pain and switch to something gentler, like swimming or yoga, while it settles. Then build your running back up gradually rather than going straight back to where you were.
Are shin splints serious?
No. The NHS describes shin splints as not serious. But severe shin pain, pain after an injury, or pain that keeps getting worse despite rest should be checked, because it may be something else.
What are the best stretches for shin splints?
The NHS doesn't set a specific shin splint routine. It advises warming up before exercise and stretching afterwards. Because shin splints often come from how much, how hard or how you run, a physio looking at your training and technique tends to help more than any single stretch.
Related: Achilles tendonitis · knee pain and runner's knee · plantar fasciitis
Sources
- NHS, Shin splints (last reviewed 9 February 2023). nhs.uk/conditions/shin-splints
- Oxford University Hospitals NHS Foundation Trust, Achilles Tendinopathy: Advice and Management (November 2024), training tips. ouh.nhs.uk
- London physio prices: PhysioMatch London survey of 20 clinics, September 2026
This page is general information, not medical advice. If you're worried about your symptoms, speak to a GP, call NHS 111, or in an emergency call 999.