Common in runners and dancers, shin splints are a painful condition that occurs along the tibia or shin bone in front of your lower leg. Also known as tibial stress syndrome, most cases of shin splints can be successfully treated with rest, ice, and physical therapy, including massage and exercises. While shin splints typically aren’t as severe as other injuries, they can be just as frustrating and can even lead to a stress fracture if left untreated.

At NJ Spine and Wellness, we offer comprehensive shin splint treatments for patients across New Jersey. From strengthening and stretching exercises to recommending proper footwear and custom orthotic inserts, our team of shin splint specialists can help you conquer your pain and Get Better Faster. Schedule a consultation at one of our NJ locations in:

What Causes Shin Splints?

Shin splints occur when the muscles and connective tissues surrounding the tibia become swollen and inflamed, resulting in discomfort and pain along the region. In most cases, shin splints are caused by repetitive motions, like running or jumping. When the bone doesn’t have time to heal, it leads to damage and pain; consequently, individuals who start a new exercise routine or quickly ramp up their training schedule are prone to developing shin splints. Your shin splint treatment specialist from NJ Spine and Wellness can help diagnose your condition and rule out and other issues by reviewing your medical history and through x-rays.

Who Is Prone to Shin Splints?

While just about anyone can get shin splints, certain patients may be more prone than others to developing this condition. Groups who are at higher risk of experiencing shin splints include:

  • Runners
  • Dancers
  • Athletes
  • People walking extreme distances
  • Military personnel who do a significant amount of marching or walking
  • People with flat feet or high arches
  • Patients with vitamin D deficiency, an eating disorder, or osteoporosis

How Do You Treat Shin Splints?

In the majority of cases, treatment for shin splints includes a combination of rest and physical therapy. Regardless of whether vigorous exercise, sports, or work caused your shin splints, you should take a break from these types of activities for a few weeks — or more — to allow your bones and muscles to recover. Other shin splint treatments recommended by the team at NJ Spine and Wellness include:


Ice helps reduce the rate of swelling and decreases the pain caused by shin splints. You should apply a cold compress to your shins for 10-15 mins, four times a day, for several days.


Over-the-counter, nonsteroidal anti-inflammatory drugs can ease the inflammation and pain associated with shin splints.

Dietary Changes

For some patients, introducing a vitamin D3 supplement may help prevent the occurrence of shin splints.

Supportive Shoes and Custom Orthotic Shoe Inserts

This option may be recommended for patients with flat feet; custom shoe inserts help support the arches, reducing stress in the bones and muscles in your lower legs. Your NJ Spine and Wellness shin splint treatment specialist can discuss whether this treatment is right for you.

Shin Splint Massage

Whether self-administered or part of a comprehensive treatment plan for your shin splints, massage can help to provide relief for painful shins. Combined with rest and ice, shin splint massages reduce tension in the lower legs muscles.

Shin Splint Exercises

In addition to massage, shin splint exercises and stretches also help patients loosen and strengthen the muscles and connective tissues that surround the tibia. Common shin splint exercises and stretches include:

  • Calf raises
  • Hip raises
  • Forearm planks
  • Pigeons
  • Lunge stretches
  • Shin stretches
  • Toe stretches

Contact Us Today for More Information

From custom-made shoe inserts to physical therapy for your shin splints — and everything in between — our team of doctors, surgeons, and specialists is dedicated to helping you Get Better Faster. For more information on our cutting-edge shin splint treatments, contact NJ Spine and Wellness or schedule a consultation at one of our New Jersey locations in Matawan, East Brunswick, Freehold, or Old Bridge.