17 Effective Home Remedies to Treat Shin Splints Safely

Simple rituals that ease lower-leg discomfort and rebuild strength for smoother steps.

By Medha deb

Created on Sep 18, 2025

Simple rituals that ease lower-leg discomfort and rebuild strength for smoother steps.

Shin splints—the common term for medial tibial stress syndrome—are a frequent source of pain for runners, athletes, and those engaged in high-impact activities. Characterized by throbbing or aching pain along the front or inside edge of the shinbone (tibia), shin splints can disrupt training routines and daily life alike. Fortunately, in most cases, they can be managed and relieved using non-invasive, natural remedies and lifestyle adjustments at home. This article explores 17 proven home remedies, the causes, symptoms, and prevention strategies for shin splints, helping you resume movement with comfort and confidence.

What Are Shin Splints?

Shin splints refer to pain and discomfort along the inner edge of the shinbone, usually resulting from repetitive stress to the muscles, tendons, and bone tissue around the tibia. They most commonly affect runners, dancers, military personnel, and those involved in jumping or high-impact sports. While generally not serious, untreated shin splints may lead to increased injury risk or more severe complications like stress fractures.

Common Causes of Shin Splints

Sudden increase in physical activity, especially running or jumping.
Improper footwear lacking adequate cushioning or support.
Training on hard or uneven surfaces.
Poor exercise technique or gait abnormalities.
Weak core and lower leg muscles.
Tight calf muscles leading to excess strain on the shins.
Flat feet or high foot arches impacting shock absorption.

Symptoms of Shin Splints

Aching or throbbing pain along the lower leg or the inner side of the shin bone.
Tenderness or soreness in the shin area.
Mild swelling in the lower leg.
Pain that worsens during movement and eases with rest.

How to Get Rid of Shin Splints Naturally

Here are 17 science-backed and traditional remedies to alleviate shin splint symptoms, promote healing, and support recovery. Each remedy includes actionable instructions for safe home application.

1. Hot or Cold Compress

Apply a hot or cold compress to the affected area for 15–20 minutes.
Repeat every 4 hours across 5 days to reduce pain and inflammation.

How it works: Cold therapy numbs pain and limits swelling, while heat therapy increases blood flow, speeds healing, and relaxes muscle tension.

2. R.I.C.E. Method (Rest, Ice, Compression, Elevation)

Rest: Avoid activities that trigger pain or swelling.
Ice: Place ice packs on shins for 15–20 minutes (never directly on skin).
Compression: Use a calf sleeve or compression bandage to minimize swelling.
Elevation: Raise your legs above heart level when resting or icing.

This classic first-aid strategy is effective for speeding recovery from muscle and tendon overuse injuries.

3. Cherry Juice

Drink one glass of unsweetened cherry juice daily, especially before intense workouts.

Benefits: Cherries are rich in anthocyanins, natural antioxidants, and anti-inflammatory agents that may accelerate tissue repair and reduce swelling.

4. Stretching and Strengthening Exercises

Regular stretching of the lower leg muscles relieves tension and promotes healing. Try these recommended stretches:

Seated Shin Stretch: Kneel and sit on heels, lean back with hands on the floor, gently press down with glutes to stretch shins. Hold for 30 seconds; repeat 3 times.
Soleus Stretch: Stand facing a wall, place hands on the wall, step one foot back and squat with both knees bent; hold for 30 seconds.
Gastrocnemius Stretch: Stand facing a wall, one foot back straight and front knee bent, lean forward to stretch calf; hold for 20 seconds.
Calf Raises: Stand on a step, slowly raise up on toes and lower heels below step, stretch for 10–20 seconds. Repeat 3–5 times.
Foam Rolling: Gently roll a foam roller along the shin muscles to reduce inflammation and improve circulation.

5. Massage Therapy

Mild, rhythmic massage with gentle pressure on the calf and shin muscles can break up scar tissue, relieve pain, and improve mobility.

Consider using moisturizing oils such as coconut oil or essential oils for added anti-inflammatory benefits.

6. Essential Oils

Some essential oils like lavender, eucalyptus, and peppermint offer analgesic and soothing properties.

Mix a few drops with a carrier oil (such as coconut or olive oil).
Massage onto the affected shin area 1–2 times daily.

7. Epsom Salt Soak

Add 1–2 cups of Epsom salt to a warm bath.
Soak legs for 15–20 minutes.

Epsom salts provide magnesium that can ease muscle tension and reduce pain related to shin splints.

8. Pickle Juice

Drink 1/3 cup of pickle juice before or after strenuous exercise sessions.

Pickle juice may help prevent and relieve muscle cramps commonly associated with shin splints due to its electrolyte content.

9. Almonds

Soak 8–10 almonds in water overnight.
Peel and eat directly, or blend with milk for increased calcium and antioxidant intake.

Almonds contain vitamin E and anti-inflammatory compounds that aid healing and reduce redness or swelling.

10. Apple Cider Vinegar

Mix 1 tablespoon of apple cider vinegar with a glass of water. Add honey for taste if desired.
Drink daily to counter pain and inflammation.

Apple cider vinegar is believed to have anti-inflammatory effects useful in muscle and tendon repair.

11. Turmeric

Add 1/2 teaspoon of turmeric powder to a cup of warm milk or water.
Drink daily to harness its potent antioxidant and anti-inflammatory abilities.

Curcumin in turmeric helps in reducing pain and speeding up recovery.

12. Ginger

Brew fresh ginger tea with 1–2 inches of ginger root in hot water. Drink 1–2 cups per day.

Ginger’s unique compounds reduce inflammation and provide pain relief.

13. Pineapple

Consume 1 cup of fresh pineapple daily, or add pineapple chunks to smoothies.

Pineapple contains bromelain, an enzyme that can help reduce swelling and promote tissue healing.

14. Coconut Oil

Warm 1 tablespoon between your palms and gently massage onto the affected shin.
Repeat several times a day.

Coconut oil’s analgesic and anti-inflammatory traits make it a natural aid for pain management.

15. Cayenne Pepper

Mix 1 teaspoon cayenne pepper in a glass of warm water (optionally add honey).
Consume this solution 1–2 times/day for relief.

Capsaicin in cayenne pepper offers strong pain-alleviating and anti-inflammatory effects.

16. Milk

Drink 1 glass of milk 1–2 times a day to boost calcium and vitamin D.

Calcium and vitamin D in milk help strengthen bones and muscles, supporting recovery from shin splints.

17. Sufficient Hydration

Drink adequate water before, during, and after exercise.
Include electrolyte-rich drinks if you sweat profusely.

Maintaining hydration supports muscular performance and reduces cramping risk.

Prevention Tips for Shin Splints

Warm up before vigorous activities and cool down afterward.
Stretch calves, shins, and ankles daily.
Wear supportive shoes with cushioned insoles appropriate for your activity level.
Switch running surfaces to softer ground (e.g., grass, track) when possible.
Avoid sudden increases in exercise intensity or volume; increase gradually.
Use proper form and avoid overpronation or excessive inward rolling of feet.
Include cross-training routines (e.g., swimming, biking) to reduce repetitive impact.

When to Seek Medical Attention

While most cases of shin splints resolve with adequate rest and self-care, seek medical attention if you:

Experience intense or persistent pain despite using home remedies.
Notice signs of infection (redness, heat, swelling).
Develop numbness, tingling, or weakness in your leg or foot.
Suspect a stress fracture (sharp pain, pain during rest).

Frequently Asked Questions (FAQ)

Q: What are the main symptoms of shin splints?

A: Aching or sharp pain along the front or inside of the shin, mild swelling, and tenderness that intensifies after exercise or repetitive activity.

Q: Who is most at risk for shin splints?

A: Runners, athletes, dancers, and military recruits are at higher risk—especially after sudden changes in exercise volume, intensity, or terrain.

Q: How long do shin splints take to heal?

A: With rest and proper self-care, mild shin splints may resolve in a few days to two weeks. Persistent cases could require several weeks off from high-impact activities.

Q: Can I continue exercising with shin splints?

A: Light, low-impact activities such as swimming or cycling may be performed if pain allows. Avoid high-impact activities until symptoms subside.

Q: Are home remedies enough for severe shin splints?

A: While many cases are manageable at home, severe or persistent pain should be evaluated by a medical professional to rule out serious injuries.

Shin Splints vs. Stress Fracture: A Quick Comparison

Feature	Shin Splints	Stress Fracture
Pain Onset	Gradual	Sharp or sudden
Pain During Rest	Usually absent	Present in severe cases
Swelling	Mild to moderate	Possible, localized
Response to Home Remedies	Generally improves	Often requires medical care
Risk of Complications	Low	High (can worsen without treatment)

Conclusion

Shin splints don’t have to keep you sidelined.
By employing effective home remedies, focusing on balanced nutrition, stretching, and proper footwear, most cases can be resolved safely and naturally. If you remain proactive about prevention, recovery, and listening to your body, you’ll reduce your risk of recurrence and return to your favorite activities strong and pain-free.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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