Shin splints are characterized by pain and swelling along the shinbone. The most common factors that elevate the risk of injury are (i) high-impact physical activity, and (ii) an increase in duration, intensity, or frequency of physical activity.
In most cases, shin splints can heal with simple, at-home treatment. Some of the most effective measures include the RICE method –Rest, Ice, Compression, and Elevation.
Rest prevents the risk of further injury by eliminating stresses on the muscles and tissues surrounding the shinbone; Ice reduces inflammation and will alleviate pain; Compression restricts blood flow to reduce swelling, and Elevation will reduce swelling and pain.
Nonsteroidal pain medication may also help to reduce pain and inflammation. 
Should I visit a doctor if I suspect shin splints?
If you are experiencing mild pain in your shinbone, it may be useful to consider the possible causes of injury. You should also begin to rest your leg immediately and begin conservative treatment.
If your symptoms do not improve within a week or if they worsen, you should seek medical attention. The common signs of an injury or infection are redness, swelling, and pain.
Barring complications, shin splints typically heal between two to six weeks,
Stretches for Recovery and Prevention
There are several exercises that can stretch and strengthen the muscles surrounding the shinbone, which will reduce the risk of developing both shin splints and stress fractures in the lower leg.
The most common exercises target the two calf muscles, the Achilles tendon, and the anterior tibialis.
- To stretch the gastrocnemius (the larger calf muscle), place both hands against the wall and position one foot in front of the other. With both feet pointing straight ahead and the heels flat, bend the front knee until you feel tension in the calf of the back leg.
- Then, to stretch the soleus (the smaller calf muscle), start with this same positioning and bend your back knee until you feel a stretch. You may need to shorten your stride in order to keep your heels on the ground.
- The Achilles tendon standing stretch is also a simple, but effective exercise. Stand on the balls of your feet on a short ledge and slowly lower your heel down until you feel a stretch along the back of your leg.
- For an additional strength exercise, you can also stand with both heels dangling from the ledge and slowly raise your heels up and down.
- Similarly, you can stretch the Achilles tendon by sitting on the floor, with one leg bent and the other extended.
- With an exercise band or a towel wrapped around the ball of your extended foot, slowly pull the toe towards you until you feel a stretch along the back of the leg.
- Lastly, for a tibialis anterior muscle stretch, sit on your feet, with your toes pointed slightly in and your hands on the floor.
- For a deeper stretch, you may lean forward onto your hands, lifting your legs and knees off the floor, to stretch the muscles in the front of the leg.
There are many measures that can be taken to reduce the risk of developing shin splints. These strategies mostly involve limiting the risk factors associated with the injuries, including:
- Switching between low-impact activities (swimming, walking, and biking) and high-impact activities (running, jumping, and dancing).
- Easing into new activities or increasing the duration, frequency, and intensity gradually.
- Exercising on even terrain and ensuring that your footwear adequately protects your foot from shock forces. If necessary, consider using shock-absorbing insoles.
- Taking personal health history into account before changing normal activity. 
- Performing stretching and strengthening exercises to stabilize the muscles and tendons surrounding your shinbone, which will prepare your legs for higher-impact activities. 
- Stopping and resting your body once you experience pain during an activity.
- “Shin Splints.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 17 Sept. 2019, www.mayoclinic.org/diseases-conditions/shin-splints/symptoms-causes/syc-20354105.
- Alaia, Michael J, and Stuart J Fischer. “Shin Splints – OrthoInfo – AAOS.” OrthoInfo -AAOS, Aug. 2019, orthoinfo.aaos.org/en/diseases–conditions/shin-splints.
- “Running with Shin Splints? What You Need to Know.” Orthopaedic Associates of Central Maryland, 3 Aug. 2018, www.mdbonedocs.com/running-with-shin-splints-what-you-need-to-know/.
- “Stress Fractures.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 17 Sept. 2019, www.mayoclinic.org/diseases-conditions/stress-fractures/symptoms-causes/syc-20354057.
- “Stress Fractures of the Foot and Ankle – OrthoInfo – AAOS.” OrthoInfo – AAOS, Mar. 2015, orthoinfo.aaos.org/en/diseases–conditions/stress-fractures-of-the-foot-and-ankle/.
- “Stress Fractures: Causes, Symptoms, Tests & Treatment.” Cleveland Clinic, 12 May 2020, my.clevelandclinic.org/health/diseases/15841-stress-fractures.
- Hecht, Marjorie. “7 Shin Splint Stretches for Recovery and Prevention.” Edited by Gregory Minnis, Healthline, 6 Mar. 2019, www.healthline.com/health/shin-splint-stretches.
Elizabeth Miclau is an undergraduate at Harvard College, planning to pursue a concentration in life sciences or sociology. As a member of both Puerto Rico’s National Diving Team and Harvard’s Women’s Varsity Swimming and Diving Team, she has a strong background in elite athletics. In the past year, she has contributed to several journal publications and peer-review-funded research projects.