Shin Splints

What Are Shin Splints?

Shin splints are pain along the shin bone, also known as the tibia, the large bone in the front of the lower leg. Known as medial tibial stress syndrome, shin splints often occur in athletes when they start training harder, as the increased activity puts stress on the muscles, tendons, and bone tissue.

Shin splints are a common overuse injury affecting athletes, particularly runners, members of the military, and people with certain bone conditions. If left untreated, shin splints have the potential to develop into a tibial stress fracture.

The pain typically comes on during or after exercise and may ease with rest in the early stages. Over time, however, it can become more persistent if the underlying causes are not addressed.

Common Symptoms of Shin Splints

Symptoms may include:

• Pain or soreness along the inner side of the shin bone
• Tenderness when pressing along the lower leg
• Mild swelling in the lower leg
• Pain during or after running, jumping, or high-impact activity
• Discomfort that eases with rest in early stages but becomes more persistent over time
• Aching or throbbing in the front of the lower leg

At first, the pain might stop when you stop exercising and may feel better with stretching but in time, the pain can become ongoing. If symptoms persist or worsen, it is important to seek professional medical advice to rule out a stress fracture.

What Causes Shin Splints?

Shin splints are associated with athletic activity and are typically a result of overuse, training too hard, too fast, or for too long. The pain is caused by inflammation in the bone and where the muscles attach to bone.

Several factors can increase the risk:

Sudden Increases in Training Load The risk of shin splints is higher for people who quickly increase how long, how often, or how hard they exercise, particularly when starting a running program.

Flat Feet or High Arches A flat foot can cause shin splints and stress fractures, as it is associated with increased internal tibial rotation, placing greater stress on the lower leg. A foot with a high arch, on the other hand, is rigid and lacks flexibility for shock absorption, which can also lead to stress fractures or overuse injuries.

Hard or Uneven Surfaces Running on uneven ground such as hills, or on hard surfaces such as concrete, increases the repetitive impact placed on the lower leg.

Worn or Unsupportive Footwear Exercising with shoes that don't fit well or are worn out is a recognised risk factor for shin splints.

Overpronation Poor foot alignment, such as flat feet and overpronation, is identified as a contributing factor to shin splints by NHS professionals.

How Orthotics May Help Shin Splints

Orthotics address two of the key contributors to shin splints, inadequate shock absorption and poor foot alignment, making them a commonly recommended part of conservative management.

Benefits may include:

Arch Support Arch supports might help prevent the pain of shin splints, especially for people with flat arches, by improving foot alignment and reducing the rotational stress placed on the shin bone.

Shock Absorption Shock absorbing insoles may reduce shin splint symptoms and help prevent them from coming back by reducing the impact forces transmitted through the lower leg during walking, running, and other high impact activities.

Correcting Overpronation An orthotic that supports the arch can help treat conditions linked to flat feet and overpronation, including shin splints, by reducing internal tibial rotation and improving lower limb alignment.

More Even Pressure Distribution Research has shown that arch-support insoles can help distribute contact area more evenly across the midfoot, which may help absorb shock during walking and running, particularly beneficial for people with flat feet.

While orthotics are not a cure for shin splints, they can form an important part of a broader management plan alongside rest, gradual return to activity, strengthening exercises, and appropriate footwear.

Who May Benefit From Orthotics?

Orthotics may be suitable for people who:

• Experience recurring pain along the shin bone during or after exercise
• Have flat feet, overpronation, or high arches
• Are beginning or increasing a running program
• Train frequently on hard or uneven surfaces
• Need additional shock absorption and arch support in athletic footwear
• Want to reduce the risk of shin splints returning

SOLE5 Orthotics for Shin Splints

SOLE5 orthotics are designed to provide structured arch support and cushioning while fitting comfortably inside a wide range of footwear.

Key features include:

• Arch support to correct overpronation and improve lower limb alignment
• Shock absorption to reduce impact forces through the lower leg
• Heel stabilisation for improved foot positioning during activity
• Lightweight construction suitable for everyday and athletic use
• Designed to fit running, training, and casual footwear

Whether you're returning from shin splints or looking to reduce the risk of them developing, supportive orthotics may help address the foot mechanics that place excess strain on your shins.

References

1. Mayo Clinic – Shin Splints Overview
2. American Academy of Orthopaedic Surgeons – Shin Splints
3. NHS – Shin Splints
4. Cleveland Clinic – Shin Splints