Injury Guide · Foot & Ankle
Shin Splints: Causes, Prevention and Treatment
Why shin splints happen and how to prevent them with load management and lower-leg strength.
What is it?
General background on shin splints: causes, prevention and treatment. The examples below are shared across this body area and have not been individually reviewed for this condition. Ask a qualified physiotherapist or GP about suitable care.
Common symptoms
- Heel or ankle pain with first steps or after activity
- Swelling or stiffness around the joint
- Instability on uneven ground
Common causes
- Rolling the ankle or overuse from sport
- Calf or intrinsic foot weakness
- Footwear or training surface changes
Example movements
Single-Leg Balance
Improves ankle stability and proprioception.
Example routine: 30s/side x 3, daily
Cues: Soft knee, steady breath, progress eyes closed.
Calf Raises
Strengthens calf/Achilles to absorb load.
Example routine: 15 reps x 3, 3x/week
Cues: Controlled tempo; progress to single-leg.
Ankle Alphabet
Gentle mobility without load.
Example routine: 1–2 rounds, daily
Cues: Move through pain-free range only.
Red flag symptoms
- Severe or worsening pain that does not ease with rest
- Numbness, tingling, or weakness spreading into the limb
- Loss of bladder or bowel control, or saddle numbness
- Night pain that disrupts sleep or unexplained weight loss
- History of significant trauma, fever, or feeling very unwell
When to see a physio
If pain is worsening, limiting daily activities, or not improving after 1–2 weeks of sensible self-care, book a physiotherapist or speak with your GP. Seek urgent help for red flag symptoms.
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