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A woman in pain from shin splints

5 Tips to Relieve Shin Splints

Most runners and regular sports participants, including dancers, tennis and basketball players, will find themselves dealing with shin splints at some point. Shin splints is a term that refers to lower leg pain below the knee, either on the outside front of the leg (anterior shin splints) or the inside front of the leg (medial shin splints). Common with both beginners and seasoned athletes who change or increase their exercise routine too quickly, shin splints can be an ongoing or recurring challenge. Luckily, there are a number of proven treatments to relieve the pain and reduce recovery time.

Rest to prevent overuse

All of the experts agree that the best treatment for shin splints is to take time off from your exercise routing and/or decrease the frequency and intensity of your training. If it hurts too much to walk easily, you are not yet ready to return to your usual regimen.

Ice the area

Icing the affected area should always be a first step to reduce inflammation and pain. A bag of frozen peas is a popular choice because it melds to the shape of your leg to cover the entire inflamed area.


Taking anti-inflammatory painkillers, such as ibuprofen, naproxen or aspirin, will help with pain and swelling from shin splints. These can also be taken to prevent additional inflammation, but make sure to follow directions carefully, as overuse can lead to stomach problems.


Gently stretching your Achilles tendon if you have medial shin splints and your calves if you have anterior shin splints up to four times daily will help with the healing process. This should also become a regular part of your exercise routine moving forward.


Using a shin splint sleeve provides both support and warmth for your injured leg, relieving pain and preventing further injury. By binding the tendons against the shaft of the shin, you can prevent stress, giving your leg time to heal and preventing further injury. It is important to keep your leg wrapped until the pain is completely gone - usually about three to six weeks. OS1st calf compression sleeves offer the perfect support for both preventing and treating shin splints.