How to Treat Shin Splints Effectively: Tips From a Running Specialized PT
Well shucks, you’ve got shin splints! One day it seemed like just a minor soreness during a run but now there’s no denying reality…
Dealing with shin splints can be frustrating, especially when rest doesn’t seem to solve the problem. Whether you’re training for a race or just trying to stay active, persistent shin pain can slow you down. Fortunately, there are proven ways to treat shin splints and return to pain-free running.
Read on as we break down evidence-based rehab strategies that go beyond “just stop running” so you can heal effectively and reduce the risk of the pain coming back. Make sure to go back and read part one of this blog series to learn more about shin splints.
Why Rest Alone Isn’t Enough
Rest is often the first recommendation when shin splints strike. While it may temporarily relieve symptoms, rest alone doesn’t address the root causes like muscle imbalances, poor running mechanics or training errors. So many runners come to us after taking weeks, sometimes months, off from running and are angry when the pain doesn’t seem to be any better when they return to running. Without correcting those underlying issues, shin splints often return once you resume activity.
This is why you want to see a professional when you’re dealing with shin splints so you don’t get stuck following generalized advice that may not be best for you! To truly recover, you need a comprehensive rehab plan that includes strength training, mobility work and progressive loading.
Best Treatments for Shin Splints
1. Load Management
One of the most important aspects of rehab is modifying your activity level. It’s not as simple as take time off. You’ll want to work with a running specialized physical therapist that understands the principles of training and can balance your goals with your rehab plan. This could look like:
Reducing volume or intensity of high-impact activities (like running or jumping)
Cross-training with low-impact options (cycling or swimming)
Gradually reintroducing running volume based on symptoms and tolerance
2. Strengthening Key Muscle Groups
When treating shin splints, you have to look further than just that one area. Weakness or imbalances from the surrounding muscles can place extra strain on the shin. Work with a running specialized physical therapist to develop a comprehensive program focused on strengthening:
Calves (soleus + gastroc)
Foot intrinsics
Hip stabilizers (glutes, abductors)
Core muscles
Strengthening these areas improves shock absorption and running mechanics, both key factors in long-term prevention.
3. Mobility & Soft Tissue Work
Tight muscles can increase stress on the tibia. A tight muscle creates excessive pull where the muscles meet bones. The repetitive nature of running paired with a muscle that is too tight leads to injuries such as shin splints. You will want to stretch and mobilize your calf muscle first and foremost in order to optimize muscle function & reduce added stress to the shin bone.
4. Gait Retraining
Improper running form can also contribute to shin splints. A 3D running gait analysis can identify inefficiencies in your stride and help you make corrections that reduce impact loading on your shins. Sometimes looking at how someone runs is the missing puzzle piece!
5. Footwear & Orthotics
Worn-out or unsupportive shoes can increase your risk of shin splints. Following an assessment with your running specialized physical therapist, you can get specific shoe recommendations. Check out your local running shoe store to get fitted for the correct shoes for your foot. Make sure your footwear:
Matches your foot type and running style
Offers adequate arch support and cushioning
Isn’t past its mileage lifespan (usually 300-500 miles)
Recovery Timeline: How Long Does It Take?
Recovery from shin splints varies by individual, but here’s a general guide for any runner:
Mild cases: 1–3 weeks with rehab and modified activity
Moderate to severe cases: 4–8+ weeks with rehab and progressive return to running
The most common mistake that we see runners do is jumping back into their previous running volume or intensity too quickly. This can lead to frustrating setbacks and delay your recovery timeline significantly.
Physical Therapy for Shin Splints
At Tempo Physical Therapy & Performance, we specialize in helping runners and recover from shin splints using:
Targeted strengthening and mobility exercises
Manual therapy and soft tissue techniques
Running gait analysis and form correction
Customized return-to-run programs
Ready to recover and run stronger? Book a free consultation and let’s create a treatment plan that actually works.
