Irritation of the shin muscles causes the area around the shin to become overloaded. This often involves irritation of the muscles, tendons and periosteum around the shin.

The lower leg has to absorb a great deal of impact whilst walking, running and jumping. If the strain exceeds what the lower leg can cope with, pain may develop.

Irritation of the shin muscles is usually caused by overuse.

This usually arises due to:

an overly rapid increase in sporting workload;
a lot of running or jumping;
abnormal foot position or the foot turning inwards significantly;
insufficient rest between activities;
shoes that lack sufficient sturdiness or support.

The pain is often felt on the inside of the shin. Sometimes the pain is felt more at the front or on the outside of the lower leg.

You may notice that:

running, jumping or walking up hills is painful;
the pain starts during or after exercise;
the shinbone is tender to the touch;
the pain subsides at first when at rest;
the symptoms will return as soon as you start building up again;
the lower leg feels stiff or heavy.

Does the pain persist even when you are resting, or does it become sharp and localised? If so, it is advisable to contact your GP.

A healthy lifestyle can affect pain in the shins. The lower leg has to absorb a lot of impact whilst walking, running and jumping. If the body does not recover sufficiently, the lower leg can become overloaded more quickly.

Sufficient sleep, a healthy diet and enough recovery time help the body to recover after exertion. A good balance between exercise, training and rest is also important. Building up too quickly or not taking enough rest can cause symptoms to develop or persist for longer.

Also mental health plays a role. Stress, tension or pressure to perform can prevent someone from recovering as well as they might. Athletes sometimes want to return to their previous level quickly. As a result, the workload can build up too quickly and symptoms may return.

Fear of losing fitness or frustration caused by pain can also have an impact. Some people resume training too quickly, whilst others are too afraid to exercise at all. A clear recovery plan helps people to stay active safely and regain their confidence.

Our lifestyle coaches can help you maintain a healthy lifestyle, such as getting enough sleep, eating a healthy diet and allowing sufficient time for recovery. Our podiatrists en physiotherapists We can work together to determine which programme best suits your symptoms and sporting goals.

There is a lot you can do yourself to alleviate the symptoms. Above all, adjust your activity levels and build them up gradually.

To reduce symptoms, you can:

to do sport for a shorter period or at a lower intensity for a while;
do stretching exercises for the calf muscles;
temporarily limit jumping and running;
build up your training gradually;
wear good trainers;
get enough rest between training sessions;
do a warm-up and cool down gently after the training session.

Our podiatrists We assess the position of your feet, your gait and the strain on your lower leg. We also look at your shoes and the physical demands of your sport.

Treatment may consist of:

advice on sports shoes;
orthopaedic insoles to distribute the load more evenly;
tape to provide temporary support;
advice on training programmes;
exercises for strength and stability;
collaboration with a physiotherapist.

Together, we will look for a treatment that suits your symptoms and daily activities.

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