25/02/2026
What can I do if I think I have shin splints?
There are several things you can do yourself to treat shin splints, and in mild cases you won’t need to see a health professional. If you follow the advice below, your symptoms should get much better within seven to 10 days and you should be able to slowly build up your level of activity.
Rest -
Rest is the main treatment for shin splints. This means avoiding any activity, such as running, which hurts or may have led to the shin splints. You should rest for seven to 10 days.
Ice and elevation -
Applying ice to your shin (don’t put the ice directly on your skin, as it can cause an ice burn) and raising your leg (elevation) may also help to lessen the pain. Do both for 15 to 20 minutes, two to three times a day.
Stretches -
You can gently stretch the area by bending your foot down until you can feel a pull through the sore area. Hold this for 30 seconds to one minute, and repeat it two to three times a day.
How can I avoid getting shin splints again?
Using correct and supportive training shoes and a graduated running programme (building your training up slowly so your body has time to adjust) will help reduce the risk of developing shin splints.
