Stretching is the only thing that helped me.

Sit on the ground and rig up a resistance band to attach to a stationary object on the other end secure over your toe. And you simply point your toe. Then flex your foot. Repeat 20 reps. Do three sets. Few times a week. Shouldn’t take much time at all to feel better !

Anonymous wrote:Dump the orthotics and all the expensive fix-it-quick remedies.
Get a resistance band and STRETCH those bad boys out til their gone. Cleared mine up in about a week or two last year and have not had any pain since.

Here’s an example: https://imgur.com/a/0HaJi

Dump the orthotics and all the expensive fix-it-quick remedies.
Get a resistance band and STRETCH those bad boys out til their gone. Cleared mine up in about a week or two last year and have not had any pain since.

Here’s an example: https://imgur.com/a/0HaJi

We thought my DC had shin splints and went to an orthopedic surgeon to discuss how to prevent them. He suspected DC had stress fractures, not shin splints, and an MRI confirmed this in both tibia. No running or jumping for 3 months now. I would get an MRI to rule out stress fractures.

My DD is very similar to yours. PT said she has flat feet and needs custom orthotics to prevent damage. She also said the shin problems will, over time, become knee problems, and then hips, and then lower back. So fix it now while it’s still just the shins.

Your DD needs to go to a sports oriented PT or podiatrist. An insole without a diagnosis and without a plan to get to the point of not needing it is a bad move. Address overuse injuries early.

Physical therapy or sports medicine doctor? That’s what I would do.

Fwiw, I stopped running in high school because of shin splints. But in a small town, there were few resources for support.

Stretching helped my shin splints. I sit with my lower legs folded beneath me. I reach back and grab my big toes and press them up towards my butt. Divine stretch.

Second the suggestion for exercises. I’ve struggled with shin splints off and on for years, and found that basic exercises (a Google search turns up various examples) with a band make a huge difference. I also found that KT tape reduced the pain significantly during workouts. Also recommend foam rolling after.

Does she want broken legs? Stop running for 6 weeks.

She needs to make sure she warms up and slow down. 90% of shin splints are from going too fast and not doing a slow warm up. I spend 10-15 minutes warming up (a slow slow jog)

She could try toe separators, my sister was having issues and it turns out she is in the beginning stages of bunions, started wearing toe separators and has seen great improvement. Feet are the foundation after all!

This may not just be about insoles…does she do any foot exercises to strengthen muscles? There are specific exercises that can strengthen muscles like the flexor digitorum brevis or hallicus brevis? Docs are still trying to pin down the cause of chronic medial tibial stress syndrome but a promising area is looking at whether weak foot muscles could be a cause.

DD has had on/off shin splints for about 2 years. She runs for her HS XC team in the Fall and her HS Track team in the winter and currently now in Spring. Although she does have rest days, she still does a lot of running.

We've tried different running shoes (via PR Running), spent a small fortune on their recommended running shoes based on her gait and foot strike, iced her shins as needed, compression socks, creams (Icy Hot), run on soft surfaces (ok during XC season, but almost impossible now during Track season) and Advil. Nothing really helps.


The athletic trainer at school recommended an insole given that DD's shin splints are considered chronic. The athletic trainer also noticed DD's feet slope slightly inwards causing strain on her shins.

If you are a runner and have (had) shin splints, did insoles (or anything else) alleviate it? I'm reading mixed reviews on various insoles (plastic, gel, foam, wide, narrow, high arch, low arch) so not really sure what will help.