Shin splints
Reading time: 4 min | Last updated: 10 December 2025
Or, in plain English: irritated shins. Shin splints are a common injury, especially among runners, walkers, and anyone who does a lot of jumping or pounding the pavement. Overuse is usually the culprit – and the wrong shoes don’t help! When you’re moving, your muscles, tendons and the membrane around your shinbone take quite the beating. The right shoes help absorb those shocks. Skip them, and you might end up with a painful case of shin splints. Not exactly ideal when you love staying active!
What are shin splints?
The pain usually hits the front or inside edge of the shinbone. It may sound harmless, but it can be surprisingly painful! Shin splints occur when the muscles, tendons and surrounding tissue in your lower leg become irritated due to overuse. This often happens when you ramp up your activity too quickly, switch surfaces, or wear shoes that lack proper support.
The good news? With the right care – and yes, the right shoes – you can recover. Even better, you can help prevent it from coming back.
Shin splints symptoms
How can you tell if you have shin splints? It often starts with a dull ache along the inside of the shin, usually during or after exercise. At first, it might seem like nothing, so you keep going – but the pain can quickly get worse. You might even feel it when resting. The area can also be tender to the touch, and some experience swelling or a numb sensation in the calf.
Shin splints shoes
Wolky shoes with extra cushioning are ideal if you suffer from shin splints.
Shin splints treatment
The best first step? Rest. Easier said than done, we know. But giving your body time to recover is crucial. If you’re active, consider easing off intense workouts. Avoid activities that worsen the pain. Ice packs can help with swelling, too.
And of course: wear proper shoes! Supportive footwear reduces the strain on your legs. At Wolky, we design every pair to support your feet properly – because pain-free walking should be a given. A good pair of shoes could be your best treatment.
Shin splints exercises and stretches
Stretching is key when dealing with shin splints. Strengthening and loosening the muscles around your shins helps with recovery – and helps prevent future injury. Try calf stretches (hands against the wall, one leg back) or ‘toe raises’ (walking on your heels with toes in the air). Just remember: listen to your body. Some sensation is fine, but the exercises shouldn’t hurt.
Massage your shins
Massaging the area around your shin can help relax muscles and boost circulation. But go gently – avoid pressing directly on painful spots. Foam rollers can ease tension in the calves. A physio can also recommend targeted massages and exercises.
Compression socks for shin splints
Compression socks are becoming a go-to for athletes – and for good reason. They improve circulation and support your muscles, which can reduce pain and speed up recovery. Just make sure you choose the right size. Too tight, and they might do more harm than good.
Should you keep walking with shin splints?
You might hear people say, “Just push through the pain.” Don’t! That’s one of the worst things you can do. Ignoring shin splints can lead to more serious injuries – like stress fractures.
Take it easy instead. Choose low-impact activities like cycling or swimming. That way, you stay active without overloading your shins. You might even discover a new favourite sport!
How to prevent shin splints
Prevention is better than cure – always! If you’re starting a new sport or upping your routine, go slow. Gradually build up intensity and frequency.
And invest in proper shoes. Wolky shoes are designed to support your foot’s natural movement, with plenty of cushioning for all-day comfort. Just what you need to keep shin splints at bay.
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