Shin splints hurt. The good news? Most cases respond well to simple treatments you can do at home. Before you book with a podiatrist, try these five steps. They work for the majority of people with medial tibial stress syndrome — the proper name for shin splints.
If your pain is mild to moderate and started within the last week or two, start here. If it’s been going on longer or it’s getting worse, skip to the section on when to get professional help.
1. Rest and Load Management
The fastest way to settle shin splints is to reduce the load on your legs. That doesn’t mean you stop moving altogether — it means you train smarter.
- Cut your running volume by 50% for the first week.
- Switch to low-impact activities like swimming, cycling or rowing.
- Avoid hills and hard surfaces until the pain settles.
- Don’t push through the pain. Shin splints that are ignored can progress to a tibial stress fracture.
Think of rest as an investment. A week or two of reduced training now saves you months on the sideline later.
2. Ice and Anti-Inflammatory Relief
Ice helps reduce pain and inflammation in the early stages. Apply an ice pack to your shins for 15–20 minutes after exercise. Repeat two to three times per day if needed. Always wrap ice in a cloth — never place it on bare skin.
Over-the-counter anti-inflammatory medication can also help. Voltaren (diclofenac) gel is a popular choice because you apply it directly to the sore area. It targets inflammation right at the source without the gut-related side effects of oral NSAIDs. Ibuprofen tablets are another option for short-term relief.
A few things to keep in mind:
- Voltaren for shin splints works best in the first 1–2 weeks when inflammation is at its peak.
- NSAIDs are a short-term fix. They mask pain — they don’t fix the cause.
- If you still need anti-inflammatories after two weeks, something deeper is going on. That’s a sign to see a podiatrist.
Ice and Voltaren buy you time and comfort while the real shin splints remedies — load management, exercises and footwear — do their work.
3. Stretching and Strengthening Exercises
Tight calves and weak lower-leg muscles are two of the biggest drivers of shin splints. A simple daily routine can make a real difference.
Stretches (hold each for 30 seconds, repeat 3 times):
- Wall calf stretch — targets the gastrocnemius.
- Bent-knee calf stretch — targets the soleus (the deeper calf muscle that attaches near the shin).
- Kneeling shin stretch — sit back on your heels with toes pointed to stretch the front of the shin.
Strengthening exercises:
- Toe raises — stand on the edge of a step and raise up onto your toes. 3 sets of 15.
- Heel drops — rise up on your toes, then lower your heels below the step edge slowly. 3 sets of 12.
- Resistance band ankle inversion — wrap a band around your forefoot and turn your foot inward against resistance. 3 sets of 15 each side.
- Single-leg balance — stand on one foot for 30 seconds. Progress to eyes closed.
Hip stability matters too. Weak glutes force your shin muscles to work harder. Add clamshells and side-lying leg raises to your routine.
Do these shin splint exercises daily for at least four weeks. Consistency beats intensity.
Not sure what type of shin splints you have? Take our shin splint quiz to find out.
4. Footwear Check
Worn-out shoes are one of the most common — and most overlooked — causes of shin splints. Running shoes lose their cushioning and support long before they look worn out.
Here’s a quick guide:
- Replace running shoes every 500–800 km.
- Look for shoes with decent arch support and rearfoot cushioning.
- Avoid flat or minimalist shoes if you overpronate (your foot rolls inward when you walk or run).
- If you stand all day for work, your work shoes matter just as much as your running shoes.
The right shoe won’t cure shin splints on its own, but the wrong shoe will keep them coming back. If you’re unsure whether your shoes are the problem, a podiatrist can assess your gait and recommend the right type for your foot. Learn more about how custom orthotics can help if shoes alone aren’t enough.
5. Taping for Support
Taping the shin can provide short-term relief by supporting the muscles and reducing load on the tibia. It’s useful during the early recovery phase or when you need to get through a training session while you heal.
Rigid sports tape or kinesiology tape both work. The technique matters — done wrong, tape won’t help much.
We’ve put together a full step-by-step guide on how to tape shin splints. It covers the two most common methods and shows you exactly where to place each strip.
Taping is a support tool, not a fix. Use it alongside the other treatments on this list.
When Home Treatment Isn’t Enough
Home treatment works for most mild shin splints. But some cases need professional attention. See a podiatrist if:
- Pain persists beyond 2–3 weeks of home treatment.
- Pain gets worse, not better.
- You feel a specific, sharp point of pain on the bone (this may indicate a stress fracture).
- Shin pain returns every time you increase training.
- You’ve tried everything on this list and nothing sticks.
Recurring or stubborn shin splints usually have a biomechanical cause — overpronation, poor hip control, or training errors that need a trained eye to identify. A podiatrist can use digital video analysis to pinpoint the issue and build a treatment plan around it.
For a full breakdown of professional treatment options, read our guide to shin splints treatment.
Get Help from ModPod Podiatry
If home remedies aren’t cutting it, our podiatrists can help you get to the root cause. ModPod Podiatry offers custom orthotics, digital video gait analysis, structured rehab programs and hands-on treatment to fix shin splints for good.
We have five clinics across Sydney:
- CBD — Suite 506, 66 Hunter Street, Sydney NSW 2000
- Mosman — 2/59 Harbour St, Mosman
- Dee Why — Suite 4103/834 Pittwater Road, Dee Why NSW 2099
- Rose Bay — 668a New South Head Road, Rose Bay NSW 2029
- North Ryde — 136 Coxs Road, North Ryde NSW 2113
Phone: (02) 9960 3981 Book online or call us to make an appointment.
Not sure if you need treatment? Take our free shin splint quiz to find out what’s going on and what to do next.
