What Are Shin Splints? Causes, Symptoms & Effective Treatment
If you’re active, whether you run, train at the gym, play sports, or simply walk frequently, you may have felt that sharp, stubborn pain along the front of your lower leg. It’s often labelled as “shin splints,” but the term is commonly misunderstood.
In fact, shin splints are frequently misdiagnosed. In around 90% of cases, what people call “shin splints” is actually caused by excessive tightness in the tibialis anterior muscle, the muscle running along the front of the shin, rather than true medial tibial stress syndrome (MTSS).
This guide breaks everything down so you know what’s really going on and how to fix it.
What Are Shin Splints?
Shin splints, medically known as medial tibial stress syndrome (MTSS), traditionally refer to pain along the inner or front edge of the shin bone (tibia) caused by irritation of the muscles, tendons, and tissues surrounding it.
However, because the symptoms can overlap with several other lower-leg issues, many people are told they have shin splints when the real problem is a tight or overloaded tibialis anterior muscle. This can create very similar pain patterns but requires slightly different treatment.
Shin pain is especially common in:
Runners
New or returning gym-goers
People increasing training intensity too quickly
Athletes in high-impact sports
Walkers or hikers increasing distance
Anyone training regularly on hard surfaces
What Actually Causes Shin Pain?
While repetitive stress and overuse are still the core issues, the underlying cause is often overlooked. The most common factors include:
Tightness or overuse of the tibialis anterior (a major contributor in most cases)
Sudden increases in training load
Running on hard surfaces like concrete
Worn-out or unsupportive footwear
Flat feet, overpronation, or poor alignment
Weakness in the calves, ankles, or hips
Poor running mechanics
Limited ankle mobility
When these issues overload the lower-leg muscles — especially the tibialis anterior — pain and inflammation develop.
Symptoms of Shin Splints (and Tibialis Anterior Tightness)
You may be experiencing shin-related pain if you notice:
Dull, aching pain along the front or inner shin
Sharp pain during running or jumping
Tenderness along the shin bone or surrounding muscle
Pain that eases after warming up but returns later
Mild swelling or tightness in the lower leg
Because the symptoms overlap, proper assessment is key to identifying whether the issue is MTSS or tibialis anterior tightness.
What Helps Shin Splints (and Shin Pain in General)?
The good news: most cases resolve well with the right approach.
1. Rest & Load Management
Reduce high-impact activity temporarily to allow tissues to recover. Low-impact options like cycling or swimming help maintain fitness.
2. Ice Therapy
Apply ice for 15–20 minutes to reduce pain and inflammation.
3. Proper Footwear
Supportive shoes or orthotics can reduce strain on the lower legs.
4. Stretching & Mobility
Improving ankle mobility and loosening tight muscles — especially the tibialis anterior and calves — reduces stress on the shin.
5. Strength Training
Strengthening the tibialis anterior, calves, hips, and glutes helps improve mechanics and prevent recurrence.
6. Sports Massage
Sports massage is highly effective for shin pain by:
Releasing tight tibialis anterior and calf muscles
Improving tissue mobility
Reducing inflammation
Breaking down adhesions
Supporting faster recovery
For many people, addressing tibialis anterior tightness provides immediate relief.
How to Prevent Shin Pain From Returning
Increase training gradually
Warm up properly
Wear supportive footwear
Replace worn-out shoes
Strengthen the lower legs
Avoid sudden jumps in mileage or intensity
Build in rest and recovery days
Consider regular sports massage to maintain lower-leg function
Struggling With Shin Pain? We Can Help
If you’re dealing with persistent shin pain, or have been told you have shin splints, a proper assessment can pinpoint the true cause. If you’re in the Manchester area, we’re here to help.
Book a free consultation today, and we’ll guide you toward pain-free movement with expert assessment, targeted sports massage, and personalised recovery advice.
