Guide to Shin Splints Pain Relief
Updated on November 22, 2024
Shop the best shoes for shin splints
What are Shin Splints?
Shin splints are the common term for medial tibial stress syndrome. Medial refers to the middle, and the tibia is your shin bone. Shin splints, then, involve repeated stress on the middle of your shin bone that ultimately leads to inflammation and pain.
Whenever you walk, run or jump you are applying force to your shin bone. On top of that, you’re also stretching the muscles, tendons and ligaments in your legs. Some of these connective tissues attach to your shin bone and can tug and pull on the bone as you move. These stressors are normal, but when you overdo things physically that regular stress can start to add up. Repeated stress without enough rest causes inflammation, which leads to pain and stiffness.
Shin splints are considered an overuse injury, meaning that they develop over time rather than in response to a single accident or trauma. The more active you are, especially if you ramp up your level of activity suddenly, the more stress you put on the bone and the more likely you are to get shin splints. That’s why shin splints are common among dancers, runners and other athletes.
Fortunately, there are exercises you can do to alleviate the pain, such as the seated towel stretch demonstrated in the video below.
Most Common Causes & Risk Factors
Facts and Stats
- Shin splints is the common term for medial tibial stress syndrome
- Flat feet that cause excessive over pronation can double your risk of shin splints
- About 1 in 5 aerobic dancers will suffer from shin splints at some point
Treatment
Shin splints are a very common injury so it’s easy to find yourself falling victim to these aches and pains! Fortunately, treating shin splints is generally easy as well. Many at-home treatments are effective against shin splints, but you may want to see a doctor or gait specialist about any underlying causes if the pain persists or returns frequently.
Here are some options for treating shin splints:
FAQs
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What are 3 signs or symptoms of shin splints?
- Pain along the inner edge of the shinbone: Often described as a dull ache or tenderness that worsens with activity.
- Swelling in the lower leg: Mild inflammation around the shin area.
- Discomfort during or after exercise: Pain typically intensifies during high-impact activities like running or jumping and may linger afterward.
If these symptoms persist or worsen, consult a healthcare professional to rule out more serious conditions.
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What can shin splints be mistaken for?
Shin splints can sometimes be mistaken for other conditions, such as:
- Stress fractures: Small cracks in the bone caused by repetitive impact.
- Compartment syndrome: A condition causing pressure buildup in the muscles, leading to pain and swelling.
- Tendonitis: Inflammation of the tendons around the shin area.
- Muscle strains: Pain from overstretched or torn muscle fibers.
Proper diagnosis from a medical professional is essential to ensure appropriate treatment.
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Is it okay to walk with shin splints?
Light walking may be okay with shin splints, but it’s essential to listen to your body. Avoid walking if it worsens the pain or if your shins are already inflamed. Opt for low-impact activities like swimming or cycling to stay active while giving your legs a chance to heal. Make sure to wear supportive footwear with cushioning to reduce impact on your shins if you choose to walk.
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How do you get rid of shin splints?
To alleviate shin splints, focus on reducing inflammation and improving muscle strength. Rest and avoid high-impact activities to allow your shins to heal. Apply ice to the affected area for 15-20 minutes several times a day to reduce swelling. Stretching and strengthening exercises for your calves and shins can also help. Wearing supportive footwear with cushioning and proper arch support can reduce stress on your shins and prevent further irritation. In severe cases, consult a healthcare provider for additional treatment options.
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Three Layers of Support
At KURU, we pride ourselves on our unique approach to shoe design. We believe that shoes should be shaped to fit the natural contours of your feet, which is why we create every pair in three distinct support layers, not just an insole.
Our revolutionary ergonomic design starts with a curved footbed and adds unparalleled triple-layer support that includes shock-absorbing KURUCLOUD, heel-cupping KURUSOLE, and arch-supporting ULTIMATE INSOLES. The result? Shoes that are so comfortable you’ll stop thinking about your feet.
- 1
KURUSOLE
...Show LessYour heel has a natural pillow of fat underneath it: a built-in cushion to protect you from impact. As we get older, wear and tear on this fat pad causes it to stretch and wear out. Enter our patented KURUSOLE. More than just a deep heel cup with plenty of cushion, it contains your fat pad to maximize your natural cushioning and protect you from foot pain.
Your heel has a natural pillow of fat underneath it: a built-in cushion to protect you from impact. As we get older, wear and tear on this fat pad causes it to stretch and wear out. Enter our patented KURUSOLE. More than just a deep heel cup with plenty of cushion, it contains your fat pad to maximize your natural cushioning and protect you from foot pain.
- 2
KURUCLOUD
...Show LessThe midsole is the part of the shoe most responsible for cushion and shock absorption, both of which are crucial in protecting you from shin splints. We use an advanced blend of EVA foams in KURUCLOUD to cushion and support you while absorbing shock. We also made it light, so you can enjoy all-day comfort without your shoes weighing you down.
The midsole is the part of the shoe most responsible for cushion and shock absorption, both of which are crucial in protecting you from shin splints. We use an advanced blend of EVA foams in KURUCLOUD to cushion and support you while absorbing shock. We also made it light, so you can enjoy all-day comfort without your shoes weighing you down.
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ULTIMATE INSOLE
...Show LessIf you struggle with shin splints you may have turned to aftermarket inserts for some extra cushion and pain relief. But what if you could get the support you need right out of the box? ULTIMATE INSOLES come in every pair of KURUs. We use dual-density foam to strategically place support where your body needs it, and cushion where your problem spots need it.
If you struggle with shin splints you may have turned to aftermarket inserts for some extra cushion and pain relief. But what if you could get the support you need right out of the box? ULTIMATE INSOLES come in every pair of KURUs. We use dual-density foam to strategically place support where your body needs it, and cushion where your problem spots need it.
KURUSOLE
Your heel has a natural pillow of fat underneath it: a built-in cushion to protect you from impact. As we get older, wear and tear on this fat pad causes it to stretch and wear out. Enter our patented KURUSOLE. More than just a deep heel cup with plenty of cushion, it contains your fat pad to maximize your natural cushioning and protect you from foot pain.
Our Secret
Our Secret
What makes KURU different? Every KURU shoe comes with built-in patented KURUSOLE tech—a foot health game changer.
While other shoes are flat on the inside, KURUSOLE is shaped like your foot to hug and prevent fatigue and pain.
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