Parent's guide

Shin Splints in Kids — Daily Stretches and a 2–6 Week Recovery Plan

Your kid grabs their shins after practice and says it burns. It's probably shin splints — and with the right stretching routine, it's usually gone in a month.

By Kevin Zoss · Last reviewed April 17, 2026

What shin splints are

Shin splints (medial tibial stress syndrome) is inflammation of the muscle, tendon, and bone tissue along the inner edge of the shinbone. It's caused by repetitive impact overloading what tight calves and weak foot muscles can absorb. Common in soccer, basketball, cross-country, track, and cheerleading.

Symptoms

  • Dull, aching pain along the inner edge of one or both shins
  • Worse during/after running or jumping
  • Tenderness when pressing along the shin
  • Usually diffuse (spread over several inches), not a single pinpoint

The 5-exercise daily routine

1. Wall calf stretch (straight knee). Tight calves overload the tibialis anterior.
2. Wall calf stretch (bent knee). Soleus release.
3. Resistance dorsiflexion. Strengthens the muscle at the front of the shin — the one that's inflamed.
4. Ankle alphabet. Full-range mobility.
5. Foot roll. Release the plantar fascia, which shares the same chain.

All 5 exercises are in Stretch Quest, free

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Recovery timeline

  • Week 1–2: Reduce high-impact activity by 50%. Stretching twice daily. Ice after any practice.
  • Week 3–4: Pain during activity should reduce. Resume full practice if pain stays <3/10.
  • Week 5–6: Most kids are symptom-free with continued daily stretching.
  • Ongoing: Daily calf stretching is cheap insurance against recurrence.

Red flags (see a doctor)

  • One specific spot hurts — not diffuse (possible stress fracture)
  • Pain worsens despite 4+ weeks of rest
  • Night pain that wakes them up
  • Visible swelling
Medical disclaimer:Informational only. Always consult your child's pediatrician.

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