Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
What causes shin splints
The muscles and connective tissue that attach along the shin get overloaded when training load rises faster than the tissue can adapt. Doing too much too soon, hard surfaces, worn shoes and tight calves all add to it. The pain is a sign the area needs the load eased and built more gradually, not pushed through.
Settling it down
Cut back running volume, switch some sessions to low-impact options like cycling or swimming, and rebuild distance slowly. Calf strength and mobility, good footwear and softer surfaces all help. Pushing through sharp or worsening shin pain risks turning a manageable problem into a stress reaction in the bone, which needs much longer to heal.
Where massage helps
Massage to the calves and lower leg can ease the tightness that often accompanies shin splints, which may make stretching and a graded return to running more comfortable. It supports recovery rather than replacing the load management. If pain becomes a sharp, pinpoint spot on the bone or hurts at rest, see a doctor to rule out a stress fracture.
Key takeaways
- Shin splints come from training load rising too fast
- Cut volume, cross-train, and rebuild gradually
- Calf strength, good shoes and softer surfaces help
- Pinpoint bone pain or pain at rest needs a doctor
Frequently asked questions
Can I keep running with shin splints?
Often you can keep some activity at a reduced level, but pushing through worsening pain is risky. Cross-training while you rebuild is usually the safer route.
How do I know it is not a stress fracture?
Stress fractures tend to be a sharp, pinpoint pain on the bone that hurts even at rest or at night. If that describes you, get it assessed rather than self-managing.