Shin Splints

Splints at a Glance


Shin splints are a type of "overuse injury" to the legs.

The pain is characteristic and located on the outer edge of the mid region of the leg next to the shinbone (tibia). It can be extreme and halt workouts.

The diagnosis requires a careful focused examination.

A multifaceted approach of "relative rest" can restore a pain-free level of activity and a return to competition.

The "relative rest" approach includes a change in the workout, ice, rest, anti-inflammation medications, stretching exercises, possible change in footwear, and gradual increase in running activities.

Seated Shin stretch

Stretching the muscles on the front of the lower leg can be difficult to achieve. The following are the two easiest ways of doing so.

• Kneel down and sit on your heels.
• Gently push down on the heels to stretch the front of the leg.
• Hold the stretch for 30 seconds and repeat 3 times.

This stretch can be increased by stretching one leg at a time and gently pulling the knee up

Standing Shin stretch

• Stand with your toes of one foot on the floor on the outside of your other foot.
• Bend the weight bearing leg to push your other ankle towards the ground.
• Hold this position for 30 seconds and repeat 3 times.

Kevin O'Toole (IPTI, RPTI)
Physical Therapist & Sports & Remedial Massage