If you’ve ever felt an aching or sharp pain along the inside of your shinbone during or after activity, you may have experienced shin splints — medically known as medial tibial stress syndrome.
It’s a common overuse injury, especially among runners and people returning to high-impact exercise. While it’s frustrating, the good news is that it’s treatable, and with the right plan, you can get back to pain-free movement.
Shin splints occur when repetitive stress is placed on the muscles, tendons, and bone tissue around your tibia. This stress can cause inflammation and pain along the inner border of the shinbone.
Common causes include:
If ignored, shin splints can progress to more serious conditions. Early intervention is key.
Effective shin splints treatment begins with identifying the underlying cause. At Therapy X, we look at the bigger picture — your biomechanics, footwear, training load, and muscle balance — so your plan addresses more than just the symptoms.
Our clinicians include foot and ankle experts, as well as runners who understand the demands of the sport. When you come to our clinic, you’re not seeing just one practitioner — you’re gaining access to a collaborative, multidisciplinary team of physiotherapists, chiropractors, massage therapists, kinesiologists, and fascial stretch therapists who work together on your recovery.
Incorporating these exercises can help strengthen the lower legs, improve stability, and reduce the risk of recurrence:
1. Toe taps
Strengthens the muscles along the front of your shin.
How: Sit with feet flat, heels on the ground. Lift your toes toward your shins and lower slowly for a count of 3 seconds.
Reps: 3 X 15 reps
2. Eccentric calf raises
Builds calf strength to absorb impact forces.
How: Stand with feet hip-width apart. Rise onto the balls of your feet with both legs, then lower slowly for a count of 3 seconds. Progress to single-leg raises as strength improves.
Reps: 3 X 8 reps
3. Gastrocnemius & Soleus Stretch (Straight & Bent Knee Calf Stretch)
Targets the superficial and deeper calf muscle.
How: Stand facing a wall, one foot behind the other. Bend both knees and lean forward until you feel a stretch low in the calf.
Hold: 3 X 30 seconds/side
4. Foot Doming
Strengthens the small muscles of the foot to support your arch.
How: While seated, shorten your foot by drawing the ball of your foot toward your heel without curling your toes. Hold for 10 sec
Reps: 3 X 10 reps
5. Eccentric Tibialis Anterior Lowers
Builds strength and control in the shin muscles.
How: Loop a resistance band around your forefoot, anchored in front. Pull your toes toward you, then lower slowly over 3–4 seconds.
Reps: 3 sets of 12.
Tip: Consistency is key. Include these in your warm-up or cooldown several times a week.
At Therapy X, you’ll receive:
We believe in treating more than just the symptoms. Our goal is to get you back to the activities you love — stronger, more resilient, and confident in your movement.
Don’t let shin splints keep you sidelined. Early treatment can make all the difference.
Book your appointment today to get your leg pain properly assessed with one of our expert physiotherapists, chiropractors, or massage therapists today and get back to doing what you love to do, pain-free.
With care,
Therapy X Collective