Published October 14, 2026 · Updated November 1, 2026 · Protocol Archive Editorial
Shin splints exercises: a stage-by-stage home program
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
Shin splints, also called medial tibial stress syndrome, is exercise-related pain along the inner edge of the shin bone (tibia), usually over an area longer than about 2 inches (5 cm). It is thought to be an overload problem of the bone and the tissues attached to it.
Runners have the highest risk, along with dancers and military recruits. Common triggers include a sudden increase in how often, how long or how hard you train, hard surfaces, worn-out or unsuitable shoes, and flat feet (a foot that rolls inward).
Shin splints usually get better within a few weeks with changes to activity. Exercise may help by improving calf flexibility and building strength in the calf, foot and hip muscles, so you can return to running gradually.
Stage 1: Settle the pain
Reduce impact loading, ease calf tightness and start gentle foot and ankle strengthening.
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Soleus Stretch (Bent-Knee Calf Stretch)
Calf stretching is commonly recommended because tightness in the soleus and deeper calf muscles has been linked to shin splints.
Typical dose: Hold 15–20 seconds, 2–3 times, a few times a day4,5
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Short Foot Exercise (Arch Doming)
Builds the small muscles inside the foot, which NHS guidance includes in rehab.
Typical dose: Hold 5 seconds, 10 reps, once a day
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Resistance Band Ankle Exercises (4-Way)
Pulling the foot up against the band works the muscles at the front of the shin.
Typical dose: 10–15 reps in each direction, 2–3 sets, once a day5
Stage 2: Build strength
Progressively strengthen the calf, foot and hip muscles that absorb running forces.
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Toe Stand Strength Exercise
Progressive calf strengthening is a core part of shin splints rehab.
Typical dose: 10–15 reps, 2–3 sets, once a day; progress to one leg2,5
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Clamshells for Glute Medius
Hip strengthening is recommended alongside calf and foot work.
Typical dose: 10–15 reps on each side, 2–3 sets, every other day
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Single-Leg Bridge
Builds hip and core strength for running.
Typical dose: 8–12 reps on each side, 2–3 sets, every other day
- Wear supportive shoes that suit your foot type and sport, and replace worn-out running shoes.3
Stage 3: Graded return to running
Rebuild running gradually without bringing the pain back.
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Endurance Exercise: Walking
Increase how often, how long and how hard you run gradually, one at a time.
Typical dose: Start with brisk walking you can do pain-free, then build up to short walk–run sessions2,3
Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.
Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.
Download PDF A4 size Large printEn español: PDF · A4
Watch the exercises
Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.
What to expect
These are what published guidance usually says. Your own recovery may be faster or slower.
| Question | What sources say |
|---|---|
| Typical recovery | Mild cases usually get better within a few weeks. In one NHS clinical guideline, average recovery was about 2–3 months (64 days for men, 89 for women), and 90–120 days is common after repeat episodes.1,2 |
| When to return to running | Be pain-free for at least 2 weeks first, then restart at a lower frequency, shorter duration and lower intensity than before.3 |
| Marker of recovery | One NHS guideline treats an 18-minute run with pain below 4 out of 10 as a sign of recovery.2 |
| If you are not improving | See a clinician if pain is getting worse or not improving despite rest and self-care.1,3 |
What to avoid or change for now
- Running or training through shin pain.
- Sudden increases in mileage, speed or hills, or switching to harder surfaces.
- Running in worn-out or unsupportive shoes.
- Going back to full training as soon as pain eases; build up gradually.
When to get help
- Pain or tenderness in one small spot on the bone (less than about 2 inches or 5 cm), which may be a stress fracture. Stop running and get it checked.2,7
- Aching in the shin while lying in bed at night.2,6
- Pain that continues at rest, when you are not exercising.2,5
- Pain when you hop on the affected leg.2
- Swelling over the shin bone, or calf muscles that feel very tight, hard or swollen.5
- Severe pain, especially with a very tight, swollen lower leg, numbness or pins and needles, or pain after a direct blow to the shin. Go to urgent care or the emergency department right away.1
For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.
Next steps
Related guides: Achilles tendinopathy, Peroneal tendinopathy, or see all conditions.
Need a physical therapist? How to find one in the US or UK, including direct access and checking registration.
More exercises: browse the free exercise library, every one with a video.
Frequently asked questions
How long do shin splints take to heal?
Mild cases often get better within a few weeks. NHS clinical guidance reports average recovery of about 2–3 months, and longer after repeat episodes.
Can I keep running with shin splints?
It is best to stop or cut back the activity that caused the pain and keep fit with low-impact exercise. Return gradually once you have been pain-free for about 2 weeks.
How can I tell shin splints from a stress fracture?
Shin splints usually cause tenderness spread along the inner shin. Pain in one small spot on the bone, pain at night or at rest, or pain when hopping can mean a stress fracture and should be checked.
Do stretches help shin splints?
Calf stretching is commonly recommended, along with progressive strengthening of the calf, foot and hip muscles.
How do I prevent shin splints from coming back?
Increase training slowly, mix running with low-impact exercise, avoid sudden changes in surface, and wear supportive shoes that are not worn out.
Sources
- NHS: Shin splints
- NHS Greater Glasgow and Clyde (Right Decisions, NHS Scotland): Medial tibial stress syndrome
- AAOS OrthoInfo: Shin splints
- American Academy of Family Physicians (AFP): Common running injuries: evaluation and management (2018)
- George Eliot Hospital NHS Trust: Shin splints
- AAOS OrthoInfo: Stress fractures
- American Academy of Family Physicians (AFP): Stress fractures: diagnosis, treatment, and prevention (2011)
Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.
This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.
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