When I was a college student learning how to solve derivatives in calculus, we learned the long form approach, and then learned the short version that cut out unnecessary steps. This article will do the same thing in the context of how to get rid of shin splints. 

Understanding Shin Splints

Shin splints have been attributed to 50% of all lower leg injuries. Despite how common this injury is, the general understanding and treatment to get rid of shin splints add many unnecessary steps.

Side note: if you are wondering why the name “splints”, here is a quick but probably unnecessary piece of information: The term “splints” originally referred to a condition in horses involving inflammation of the small splint bones alongside the main leg bone, often caused by overuse or hard surfaces. As similar overuse injuries began appearing in humans, especially pain along the shin from repetitive stress, the term evolved into “shin splints.” Though no actual splinting occurs, the name stuck due to the shared symptoms of bone and tissue irritation from repeated loading.

The outdated and now misinformed thoughts related to shin splints include the thought that it’s caused by a weak tibialis anterior muscle or fascial traction stress to the bone, or flexibility issues. [Read more here]. The misinformed theories lead to unnecessary treatment options that do not achieve the goal of getting rid of shin splints.

The most up-to-date scientific theory is that shin splints are a bone stress-related injury caused by a combination of ground impact force during high-impact activities (jumping, running, etc) and the compression + shear force during the midstance portion of running. 

Researchers found that your muscles pulling on the bone (especially the calf muscles) put more force on the shin (tibia) than the ground does. This muscle force compresses and slightly bends the tibia, especially the lower back side, which is where most bone stress injuries aka shin splints in this case occur. Interestingly, while stronger muscle contractions increase compressive forces, they may also help reduce harmful bending forces, which could actually become protective to the bone.

This updated evidence has drastically changed the formula to successfully not just get rid of shin splints but return back to high-level performance. 

The Formula To Get Rid Of Shin Splints

First, similar to my time in college calculus, here is the unnecessary formula:

• Ice + manual therapy/foam rolling/soft tissue work + laser therapy + taping + dry needling = no differences in outcome, likely will still have shin splints. 

Literally no difference, a critical review paper in the Sports Med Journal showed rest is equal to any studied intervention (as in the ones listed above in the unnecessary formula).

Now, you get to learn the formula that is necessary and that we use with military special warfare officers to get rid of shin splints. 

The Hope Not Nope Shin Splint prevention/recovery formula: B. O. U. N. C. E.

• B: Break from high-impact activity
• O: Optimize Calf Strength (The 1st Hidden Factor)
• U: Uplift Nutrition
• N: Nourish Your Spirit
• C: Come Back Carefully
• E: Elevate Performance

B: Break From High Impact Activity

Shin splints are a bony stress injury in which the bony resorption outpaces bone formation of the tibial cortex. It is not a muscle overuse or inflexibility issue. This means that the mainstay of treatment is cessation of high-impact lower extremity loading activity to allow for bony healing. Thus, athletes must avoid all running, jumping, cutting, and pivoting activities altogether, whether in training or competition. 

Duration of rest is partially dependent on clinical improvement, but expectations can be established through empiric, time-based minimum periods during which the bone is allowed to heal. These periods are also somewhat based on the location of injury and the severity of injury as determined by MRI-based grading systems. 

General Bony Healing Timeline: 

Stage	Time Frame	Description
Initial rest	0–2 weeks	Discontinue high-impact activity; may use crutches or walking boot if needed.
Healing phase	2–6 weeks	Pain subsides; bone starts to heal; continue low-impact activity if allowed.
Gradual return	6–8+ weeks	Begin gradual return to running or sports with physical therapy guidance.
Full return	8–12+ weeks	Full activity resumes if pain-free and cleared by a doctor or physical therapist.

The idea of “break from high-impact activity” does not mean complete rest from activity. It does mean rest from high-impact movements. You can and should maintain your cardio by biking or swimming and there are plenty of areas to improve strength and conditioning that do not involve high-impact forces at the shin/tibia.

Example of a training day while taking care of the B: Break from high-impact activity and honor the O (the first hidden factor that you will learn about next).

Warm Up: 2 Round Circuit	– Side Plank Row x8 reps each side – Banded Deadlift x8 reps – Single Leg Bridge Iso – Calf raise x 8 reps each side
Circuit 1: 3 Rounds	– Lat Pull Down x6 reps – Barbell or DB RDL x4 reps – Side Plank Hip Thrust x10 each side
Circuit 2: 3 Rounds	– Med Ball Chest Pass x8 reps – Quad Extension, Single Leg, Machine x4 reps each side – Calf Raise – Double Leg: x12 reps

O: Optimizing Calf Strength (The First Hidden Factor)

The tibialis anterior often gets most of the attention when it comes to shin splints. But to truly resolve the issue and build lasting lower leg durability, we need to shift the focus to the true workhorse of the system: the calf. Specifically, the gastrocnemius plays a key role in reducing the shear forces that act on the tibia, which helps prevent the development of shin pain.

What makes the calf so important is not just its size or function but its mechanical advantage. The calf operates as a second-class lever, which allows it to move large loads with relatively little effort. This makes it essential for absorbing impact and generating power with every step.

To build a stronger and more resilient calf, we use the principle of progressive overload. In this sense, it means starting with exercises that the athlete can tolerate and gradually increasing the demand over time. The goal is to strengthen the calf and build capacity in a way that protects the tibia from excessive shear stress.

Below is a sample calf endurance progression. It is organized by the amount of force produced relative to body weight and how much load it places on the tibia.

Here’s a Sample Calf Endurance Progression Based on Force Output Relative to Body Weight:

Less than one times body weight – low compressive force on the tibia due to body position:

• Bridge calf raise ➡️ Single leg bridge calf raise ➡️ Single leg bridge deficit calf raise

Less than one times body weight – moderate compressive force on the tibia due to body position:

• Standing double leg calf raise➡️Split stance calf raise ➡️ Double leg deficit calf raise ➡️ Single leg calf raise

Note that this is just one stop along the way on the force continuum via progressive overload. Once adequate endurance is built, then we need calf strength, and lastly calf power.

U: Uplift Nutrition

Read Here

N: Nourish Your Spirit

Read Here

C: Careful Return to High Impact Activity 

Once symptoms have resolved, a gradual return to high-impact activity is needed. Do too much too soon? You can experience a setback and instead of rucking and running your cycling and swimming again. We don’t say this to create fear, but rather so that you understand the discipline needed to get rid of shin splints.

Loading has to be gradual and progressive based on symptom toleration. There needs to be a bridge between strengthening and running. 

Tibial Loading Progression Chart 🦴

Activity	Relative Tibial Load	Impact Type	Notes
Seated Calf Raise	🟢 Low	Minimal axial load	Great early-stage option; isolates calf with low tibial stress
Standing Calf Raise	🟢 Low–Moderate	Light compressive force	Slight increase in tibial load due to bodyweight load through the bone
Pogo Hops	🟡 Moderate–High	Repetitive ground contact	Introduces impact loading; more tibial bending and muscle force
Jogging	🔴 High	Cyclic impact + muscle force	Peak compressive and shear forces occur at midstance
Sprinting	🔴🔴 Very High	Explosive force + high ground reaction	Maximal tibial stress due to speed, force, and stride mechanics

E: then Elevate Performance

Once you’ve handled the B, O, U, N, and C of B.O.U.N.C.E., performance tends to take care of itself.

Final Thoughts

Getting rid of shin splints is not about chasing passive treatments or falling for outdated protocols. It’s about understanding what’s actually happening to your bones and systematically correcting it via the formula: 

• B: Break from high-impact activity
• O: Optimize Calf Strength
• U: Uplift Nutrition
• N: Nourish Your Spirit
• C: Come Back Carefully
• E: Elevate Performance

Shin splints are not a sentence; they’re a signal that the bone stress on the tibia is too high. With the right formula, you can come back stronger, smarter, and more durable than before. Whether you’re chasing a podium, a ruck march, or simply a pain-free performance, this process gets results when followed with discipline and patience.

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Author: 

Dr. Dillon Caswell, PT, DPT, SCS

Doctor of Physical Therapy | Board Certified Sports Specialist

Hope Evangelist | Top-Selling Author & Speaker | Human Performance Expert