The NHS names yoga; no trial has tested it
The NHS says stop the exercise that caused it and switch to gentle exercise such as yoga or swimming while it heals. We found no trial of yoga or of a stretching programme as treatment for shin splints.
Yoga guide
Yoga for shin splints: strength without impact while you can't run, and when shin pain is something else
The NHS suggests switching to gentle exercise such as yoga or swimming while shin splints heal. No trial has tested yoga as a treatment, and stretching hasn't been shown to treat or prevent shin splints, but yoga can keep you strong and moving without impact: calf and shin strength, hip strength and one-leg balance, which is what our shin splints plan builds while you rest from running.
First, though, rule out a stress fracture: pain in one spot you can point to, pain at night, or pain with every step needs checking. This guide covers how to tell them apart, which poses to use and which to change, why jumping waits, what toe yoga can and can't do, a 25-minute class with no impact, and how yoga fits around the gradual return to running.
24 moves24 with 3D demosIs it shin splints?Does yoga help?Poses to useNo jumpingBack to runningWhen to get help
The short version
Rule out a stress fracture first
Pain in one spot on the bone that you can point to, an ache at rest or at night, or sharp pain with every step points to a stress fracture: get it checked. Shin splints hurt along a longer strip on the inner edge of the shin, mostly during exercise.
No treatment is proven; a gradual return did the work
Reviews found no treatment proven to work. In the best trial, 74 athletes did as well with a gradual running programme alone as with calf stretching and strengthening added (about 105 against 118 days to finish it).
Back to running is its own plan
Walking pain-free and no tenderness on the bone come first, then walk-run intervals, adding distance before speed. Our shin splints guide sets it out; yoga fits on the days in between.
Strength, not stretching, prevents it
Balance and strength (neuromuscular) training prevented shin splints across 4 studies of 3,887 people, and static stretching didn't. Yoga's part is calf, shin and hip strength and one-leg balance without impact; stretches are for comfort.
No jumping for now
Step back in sun salutations and leave out hops and jump-throughs until you meet the return-to-running checks. Toe yoga is untested for shin splints.
Source 7
Shin splints or a stress fracture?
Check this first
Pain in one spot on the shin or a foot bone that you can point to with a fingertip, worse with impact and later present at rest or at night: a possible stress fracture. Stop running and jumping until it has been checked.
Source 3
How they differStrong evidence
Both come from repeated impact, and bone stress sits on a scale, so shin pain that narrows to one spot or starts waking you at night needs checking.
- Where: shin splints hurt along a strip of at least 5 cm on the inner edge of the shin; a stress fracture is one spot you can point to with a fingertip.
- When: shin splints hurt mostly during exercise, and early on ease as you warm up; a stress fracture builds over time, then aches at rest and at night and is sharp with each step.
- Healing: shin splints usually settle within a few weeks; a stress fracture takes about 6 to 8 weeks.
Home tests can't rule it outEmerging evidence
In 429 army recruits, a stress fracture was more likely when the tender band was 10 cm or shorter and hopping hurt. But in 50 patients, every bedside test missed many stress fractures; the best, pressing on the spot, picked up fewer than half. So hopping at home won't tell you, and pain in one spot needs a doctor.
Pain in the muscle, not the bone
Exertional compartment syndrome causes pain or cramping in the muscle that builds with exercise and goes away when you stop, sometimes with numbness or a foot that slaps down. It has its own guide.
Source 14
Shin splints, and where yoga fits
What it is
Shin splints (medial tibial stress syndrome) is pain along the inner edge of the shin bone brought on by exercise such as running. The NHS says it isn't serious and usually gets better within a few weeks. Two clinicians agreed on the diagnosis 96% of the time from the history and an examination, and a third of athletes with it had another lower-leg injury too.
A bone under strain
Experts see bone stress as a scale, from a stress reaction to a stress fracture to a complete break, and a stress fracture of the shin is the commonest complication of shin splints. That's why load matters more than stretch.
What raises the riskEmerging evidence
Mostly from observational studies: a higher body mass index, a flatter arch under load, more hip outward rotation, being female, a previous episode, fewer years of running and starting exercise after a long break. Ankle stiffness wasn't a risk factor.
The calvesEmerging evidence
People with shin splints have less calf endurance and smaller lean leg girth. Whether that causes it or comes from it is unknown, but it's why our plan builds calf strength.
Source 20
Where yoga fits
In the first weeks, yoga is a way to keep moving without impact; then it can carry the calf, shin and hip strength and the balance work, while the running comes back by its own graded plan.
What the evidence says
The tested approach is relative rest, then a gradual return to running, with strength work alongside. Yoga has no trial.
No yoga or stretching trialStrong evidence
PubMed found no record of yoga with shin splints or tibial stress. The only study of calf stretching as a treatment (with insoles) had no comparison group: 15 of 23 runners had half the pain at 3 weeks.
No treatment is provenStrong evidence
A review of 11 trials found all at high risk of bias; stretching and strengthening, compression stockings, braces and laser haven't been shown to work. The newest review (3 trials, 130 runners) found no clearly better treatment, and another found none of braces, stockings or a stretch-and-strengthen programme could be recommended.
A graded return to runningEmerging evidence
In a trial of 74 athletes, a graded running programme alone took about 105 days to complete, against 118 with calf stretching and strengthening added and 102 with a compression stocking (no real difference). Runs were 3 times a week with a day off between, in 6 phases from 2-minute run-walk intervals to 18 minutes of continuous running. The trial had no rest-only group.
Source 4
Lower-leg exercises added nothing for painMixed evidence
In 40 runners all given ice, insoles, shockwave and a walk-to-run return, adding foot exercises, calf stretches, calf rolling and strengthening didn't change pain, though quality of life and foot posture improved. Hip strengthening improved how the pelvis and knee moved on video in 40 runners, with no pain result reported.
Shockwave: conflictingMixed evidence
Recovery was faster with shockwave in a study that wasn't randomised, but it did no better than a sham in the only double-blind trial, in 28 people.
Prevention: neuromuscular training, not stretchingEmerging evidence
A 2025 review found neuromuscular training prevented shin splints (4 studies, 3,887 people), with no evidence for static stretching. Stretching didn't prevent leg injuries in 1,538 army recruits or in 6 running trials, while strength training cut sports injuries to under a third across 25 trials. In 325 new runners, a supervised hip and core programme cut the weekly rate of overuse injuries by 39% compared with stretching.
Toe yoga and the feet
Foot strength: possible, unproven for shin splintsMixed evidence
In one small study of 28 young runners, those with lower leg pain had smaller foot and calf muscles on ultrasound; it can't say which came first, and it covered lower leg pain in general, not only shin splints. A foot strengthening programme lowered running injuries in a trial of 118 runners, though its reported numbers don't quite fit together, and an ankle and foot programme didn't prevent injuries in another trial of new runners.
So toe yoga is a reasonable extra for foot strength, but no trial has tested it for shin splints. Our yoga for feet guide shows how.
Calves and shins, without impact
From our shin splints guide's plan: seated calf raise, 3 sets of 15, and the tibialis raise with your back against a wall, 2 sets of 15, from the first week if pain-free; slow calf raise, 3 sets of 15, heel walks, 3 lengths of 20 metres, and band eversion, 3 sets of 15, once walking is pain-free. Build toward 20 slow single-leg calf raises (the guide's suggested target). Ankle circles, 5 slow circles each way with each ankle (our yoga for arthritis class).
3D demoSeated bent-knee calf raise (soleus raise)Beginner · A bench or box
3D demoTibialis raiseBeginner · No equipment
3D demoSlow calf raiseBeginner · A wall
3D demoHeel walkBeginner · No equipment
3D demoBand ankle eversionBeginner · A band + A bench or box
3D demoAnkle CARs (controlled articular rotations)Beginner · No equipmentHips and balance
From our shin splints guide: bridges, 3 sets of 12; side-lying leg raise, 3 sets of 12 each side; one-leg stand, 3 holds of 30 seconds each leg, once standing on the sore leg is pain-free. Standing poses with short holds: chair pose, 2 holds of 3 to 5 breaths; warrior II with a short stance, 3 to 5 breaths each side; tree pose at a wall, 2 holds of 20 to 30 seconds each side (our yoga for Achilles tendinopathy class); warrior III at a wall, 3 to 5 breaths each side (our yoga for glutes class).
3D demoGlute bridgeBeginner · No equipment
3D demoSide-lying leg raiseBeginner · No equipment
3D demoSingle-leg standBeginner · A wall
3D demoChair pose (Utkatasana)Beginner · No equipment
3D demoWarrior II (Virabhadrasana II)Intermediate · No equipment
3D demoTree pose (Vrksasana)Beginner · No equipment
3D demoWarrior III (Virabhadrasana III)Advanced · No equipmentCalf stretches, for comfort, and rest
Calf stretches haven't been shown to treat or prevent shin splints; use them because they feel good. Soleus and wall calf stretches, 2 to 3 holds of 30 seconds each side (our shin splints guide). Downward dog with your knees bent, 2 holds of 5 breaths (our yoga for Achilles tendinopathy class). Legs up the wall, 2 minutes, optional, and corpse pose, 3 minutes (our yoga for plantar fasciitis class).
Poses to change or leave out for now
Step, don't jump: step back and forward in sun salutations and lower with your knees down. Leave hops, bounces and jumps for the return-to-running stage, after the checks below. In the first weeks, sit or lie for strength work until walking is pain-free. For hero pose and kneeling with your feet pointed, put a folded blanket under your shins or sit on a block (our suggestion).
3D demoSun salutation A (Surya Namaskar A)Intermediate · No equipment
3D demoAnkle bounces (mini pogo)Beginner · No equipment
3D demoPogo hopsIntermediate · No equipment
3D demoJumping jackBeginner · No equipment
3D demoJump squatIntermediate · No equipment
3D demoHero pose (Virasana)Intermediate · Firm cushionBack to running, and where yoga fits in the week
The checks before your first run
From our shin splints guide; the checks follow return-to-run guidance, and the numbers are this site's suggested targets:
- Pressing along the shin bone is no longer tender.
- Walking is pain-free.
- 20 slow single-leg calf raises on each leg are pain-free.
- 30 seconds of easy hopping on the spot is pain-free.
Source 7
Distance before speedEmerging evidence
Reviews describe relative rest for 2 to 6 weeks with cross-training, then walk-run intervals on alternate days, adding distance before speed and hills, and scaling back anything that brings the pain back. Our shin splints guide sets out each step.
The pain rule
For shin splints, this site suggests mild discomfort during strength exercises is acceptable if it has settled by the next day. Running should be pain-free, or close to it.
If you suspect a stress fracture, the rule is stricter: do not push through pain. Health New Zealand advises stopping as soon as you feel pain during a return to activity.
Where yoga fits: our editorial starting point
Our 25-minute class 2 or 3 times a week on non-running days, alongside cycling or swimming in the first weeks. Once you're running again, keep the calf and hip work going twice a week.
A class and workouts to follow
Our 25-minute class builds the strength from our shin splints plan into yoga, with no jumping. The Achilles class is a close alternative; the shin release routine and the foot and ankle routine add rolling and foot work (skip the foot routine's spring block until the return-to-run checks are met). The yoga for runners routine is for once you're running again.
Yoga for shin splints: a 25-minute class with calf, shin and hip strength, and no jumping
A 25-minute yoga class for shin splints: seated and standing calf work, the tibialis raise, hip strength, short standing poses and rest, with no jumping.
25 minBeginner15 movesA bench or box, A wall
Yoga for Achilles tendinopathy: a 25-minute class with calf loading built in, heels level and no jumping
A 25-minute yoga class for Achilles tendinopathy: calf holds and slow raises built in, short standing poses, calf stretches only if stiff, and no jumping.
25 minBeginner15 movesA wall, A bench or box
Shin release routine: roll, stretch, strengthen
Roll the front and outer shin and the calf, stretch the calf, then strengthen the shin and calf muscles. About 20 minutes, for comfort and strength.
20 minBeginner9 movesOther / check instructions, A foam roller
Foot and ankle strengthening routine: toes, arches, calves and balance
A 15-minute barefoot routine for stronger toes, arches, calves and ankles, finishing with balance. You need only a towel, a wall and a resistance band.
15 minBeginner11 movesA wall, Other / check instructionsYoga for legs: a 25-minute strength and stretch routine for thighs, glutes and calves
A 25-minute yoga routine for your legs: standing holds for the thighs, one-leg poses for the glutes, bridges, calf and shin raises, then hip and hamstring stretches.
25 minBeginner17 movesA step, A wall
Yoga for runners: 20 minutes after a run or on a rest day
A 20-minute yoga cool-down for runners: calves, hip flexors, hamstrings and glutes, one balance pose and a rest, after an easy run or on a rest day.
20 minBeginner11 movesA wallWarning signs: when to get help
These are the warning signs from our shin splints, stress fracture and leg pain guides, word for word. This is general information, not a diagnosis. A&E means accident and emergency; in the US, call 911 for 999.
A possible stress fracture
Pain in one spot on the shin or a foot bone that you can point to with a fingertip, worse with impact and later present at rest or at night: a possible stress fracture. Stop running and jumping until it has been checked.
Pain in one spot on a bone, which you can point to with a fingertip, that gets worse with activity and later aches at rest or at night: stop running and get it checked.
- Pain in the middle of the foot that is hard to pinpoint, on the outer edge of the midfoot, or on the front of the shin bone in a running or jumping athlete. These sites heal less well and need prompt assessment, often with a scan.
- A stress fracture from ordinary activity, more than one stress fracture, periods that have stopped or become irregular, or worries that you're eating too little for your training: see a GP about bone health and energy intake.
- Bone pain that comes back during the return to running and doesn't settle when you cut back, or no improvement after 6 to 8 weeks of taking load off the bone: stop running and contact your GP or physiotherapist.
Source 3
Pain that stops you putting weight on the leg
Go to A&E: severe pain after an injury, which can mean a broken bone, or you cannot put any weight on the leg. A stress fracture can become a complete break if you keep loading it.
Sudden, severe muscle pain or a cold leg: call 999
Call 999 or go to A&E: sudden, severe pain in a muscle, which may be worse when you stretch it, with swelling, numbness, weakness or pins and needles, or tightness or difficulty moving the leg. This can be acute compartment syndrome, which needs surgery as soon as possible. It usually follows an injury or a bandage or cast that is too tight, but rarely it can follow very hard exercise. Do not drive yourself to A&E.
Call 999 or go to A&E: a leg that is suddenly cold, pale, numb, weak or very painful. A sudden loss of blood supply to a leg is a vascular emergency.
Source 32
A swollen, hot calf
Ask for an urgent GP appointment or get help from NHS 111: sudden swelling, redness, heat and pain in the calf, which could be a blood clot. Go to A&E: severe pain after an injury, which can mean a broken bone; or you cannot put any weight on the leg.
Same day (urgent GP appointment or NHS 111): throbbing pain in one leg (rarely both), usually the calf or thigh; swelling in one leg (rarely both); red, blue or darkened skin around the painful area, which may be harder to see on brown or black skin; or swollen veins. This can be a deep vein thrombosis (DVT). It is more likely after surgery, a hospital stay, 3 or more days in bed, a journey of over 4 hours, pregnancy or a recent birth, cancer, a previous clot, or contraception or hormone replacement therapy (HRT) that contains oestrogen.
Call 999 or go to A&E if breathing suddenly becomes difficult, if pain in your chest or upper back comes on suddenly with breathlessness or a very fast heartbeat, or if someone passes out. Do not drive yourself. It can be a blood clot that has reached the lungs.
Source 33
Shin splints that are severe or not settling
Get help from NHS 111: you have shin splints and the pain is severe, or you've injured your shin.
- Shin pain that is not settling after a few weeks of changing your training, or is getting worse.
- You keep getting pain, numbness, swelling or difficulty moving part of your leg when you exercise: see a GP, who can check whether it is compartment syndrome or something else.
- Numbness or weakness that stays after exercise, or a foot that slaps down or catches when you run.
Source 1
Chest pain or fainting: call 999
Call 999 if:
- You get sudden pain or discomfort in your chest that doesn't go away; it can feel like squeezing or pressure, burning or indigestion.
- The pain spreads to your left or right arm, or your neck, jaw, stomach or back.
- You have chest pain and feel sweaty, sick, light-headed or short of breath.
- Someone faints while exercising, can't be woken within 1 minute, or has chest pain or a pounding, fluttering or irregular heartbeat.
During yoga
A joint pain that is sharp, gets worse during a session, lingers into the next day or changes how you move is a reason to use an easier version, and to see a GP or physiotherapist if it keeps happening (the rule in our plans). Muscle soreness for a day or two after something new is normal. In a hot class, stop if you feel dizzy, sick or unwell; our hot yoga guide lists the signs of heat illness.
With shin splints, also stop for pain in one spot on the bone, and get it checked rather than stretching it (our suggestion).
Before you start
The NHS advises getting advice from a healthcare professional first if you have a health problem, an injury or symptoms, or have recently had a heart attack or an operation.
Myths
"Shin splints mean you must stop running for good"Emerging evidence
The NHS says it usually gets better within a few weeks; build back up slowly, starting with walk-run intervals once walking is pain-free and the bone isn't tender.
"Stretch your calves and shins to cure shin splints"Strong evidence
Stretching hasn't been shown to treat it, and adding calf stretching to a graded running programme added nothing in a trial. Stretch for comfort if it feels good.
"Stretching before running prevents shin splints"Strong evidence
Static stretching didn't prevent shin splints or leg injuries in trials; balance and strength training did better.
"Yoga breaks down scar tissue in the shin"Strong evidence
No study shows it. Yoga's useful part is strength and balance without impact.
Source 2
"Toe yoga heals shin splints"Mixed evidence
It hasn't been tested for shin splints. One small study found smaller foot muscles in young runners with lower leg pain, which can't show cause.
Read next
- Shin splints: exercises and the return to running
- Shin pain
- Stress fractures
- Exertional compartment syndrome
- Calf pain
- Fascia release for the shins
- Yoga for runners
- Yoga for feet and toe yoga
- Yoga for legs
- Yoga for Achilles tendinopathy
- Yoga for plantar fasciitis
- How to start running
- Calf exercises
- Yoga for shin splints: the 25-minute class
- Shin release routine
- The yoga guide
Questions people ask
Is yoga good for shin splints?
The NHS suggests switching to gentle exercise such as yoga or swimming while shin splints heal. No trial has tested yoga as a treatment, so use it to keep moving and build strength without impact, alongside a gradual return to running.
What are the best yoga poses for shin splints?
Calf raises sitting and standing, the tibialis raise, bridges, side-lying leg raises and one-leg balances build the strength our shin splints plan uses. Calf stretches like downward dog can feel good, but they haven't been shown to treat it.
Do yoga stretches help shin splints?
For comfort, perhaps; as treatment, no trial supports them. Adding calf stretching to a graded running programme made no difference in a trial of 74 athletes.
Can yoga cause shin splints?
It's unlikely: shin splints come from impact, such as running and jumping. Jumping between poses in fast classes adds some impact, so step instead while your shins are sore.
Is it shin splints or a stress fracture?
Pain in one spot you can point to, pain at rest or at night, or pain with every step points to a stress fracture: get it checked. Shin splints hurt along a longer strip and mostly during exercise.
Does toe yoga help shin splints?
It hasn't been tested for shin splints. One small study found smaller foot muscles in young runners with lower leg pain, so foot strength may be worth building, but toe yoga isn't a proven treatment.
Should I stop running with shin splints?
Stop the running that brought it on while it settles, and keep fit with cycling, swimming or yoga. Start back once walking is pain-free and the bone isn't tender, with walk-run intervals.
How long do shin splints take to heal?
Usually a few weeks. In a trial of athletes, finishing the graded return to running took about 100 days, and a stress fracture takes about 6 to 8 weeks to heal.
Does stretching before running prevent shin splints?
No: static stretching didn't prevent shin splints or leg injuries in trials. Balance and strength training did better.
Is hot yoga good for shin splints?
There's no evidence either way. The heat doesn't change the shin; what matters is avoiding impact and building strength.
How much pain is OK?
Mild discomfort during strength exercises is fine if it has settled by the next day, and running should be pain-free or close to it. With a suspected stress fracture, don't push through any pain.
When should I see someone about shin pain?
See a GP or physiotherapist if it isn't settling after a few weeks, and get pain in one spot on the bone checked. Call 999 for sudden, severe muscle pain with swelling, numbness or a cold leg.
Sources
- NHS · Shin splints (past its review date: reviewed February 2023, review due February 2026)
- PubMed · Search for yoga with shin splints or tibial stress: no records (31 October 2026)
- Health New Zealand Te Whatu Ora · Stress fractures of the foot and shin bone (updated July 2026)
- Moen 2012 · A graded running programme, with or without calf exercises or a compression stocking, in 74 athletes with shin splints (randomised trial; read in full)
- Winters 2013 · Treatment of medial tibial stress syndrome: 11 trials (systematic review, Sports Med)
- Teles 2026 · Non-invasive treatments for shin splints in runners: 3 trials, 130 runners (systematic review, Phys Ther Sport)
- George 2024 · Returning to running after a tibial bone stress injury (scoping review, Sports Medicine)
- Marques 2025 · Preventing medial tibial stress syndrome: 12 trials, 8,197 people (meta-analysis with GRADE, Gait & Posture)
- Pope 2000 · Stretching before exercise and leg injuries in 1,538 army recruits (randomised trial, Med Sci Sports Exerc)
- Lauersen 2014 · Exercise programmes to prevent sports injuries: 25 randomised trials (meta-analysis, BJSM)
- Galbraith 2009 · Medial tibial stress syndrome: conservative treatment options (narrative review, Curr Rev Musculoskelet Med; read in full)
- Milgrom 2021 · Telling a shin bone stress fracture from shin splints in 429 recruits (cohort study, J Sci Med Sport)
- Rosenthal 2022 · Bedside tests for tibial stress fracture in 50 patients (diagnostic study, Orthop J Sports Med)
- AAOS OrthoInfo · Compartment syndrome
- Winters 2018 · Shin splints can be diagnosed reliably from history and examination: 46 athletes (reliability study, BJSM)
- Warden 2014 · Managing and preventing bone stress injuries in long-distance runners (clinical commentary, JOSPT)
- Hamstra-Wright 2015 · Risk factors for medial tibial stress syndrome (meta-analysis, BJSM)
- Newman 2013 · Risk factors for medial tibial stress syndrome in runners (meta-analysis, Open Access J Sports Med)
- Reinking 2017 · Risk factors for medial tibial stress syndrome in active people (meta-analysis, Sports Health)
- Mattock 2021 · Leg muscle, tendon and function in medial tibial stress syndrome: 17 studies (systematic review, Sports Med Open)
- Loudon 2010 · Insoles and calf stretching for shin splints in 23 runners (uncontrolled study, Foot Ankle Spec)
- Egerton 2022 · Braces, taping, stockings and exercise for shin pain from loading: 6 trials (systematic review, J Sci Med Sport)
- Naderi 2025 · Lower-leg exercises, including foam rolling, added to treatment for shin splints: 40 runners (randomised trial, Orthop J Sports Med; read in full)
- Lashien 2024 · Hip abductor training in 40 runners with shin splints (randomised trial, J Orthop Surg Res)
- Moen 2012 · Shockwave for shin splints in 42 athletes (non-randomised controlled study, BJSM)
- Newman 2017 · Shockwave or sham for shin splints in 28 adults (double-blind pilot randomised trial, J Sci Med Sport)
- Yeung 2011 · Interventions for preventing lower limb soft-tissue running injuries (Cochrane review)
- Leppänen 2024 · Hip and core, ankle and foot, or stretching programmes for 325 novice runners (Run RCT, randomised trial, BJSM)
- Wu 2024 · Exercise programmes to prevent injuries in endurance runners: 9 trials (meta-analysis, Sports Med)
- DeJong Lempke 2023 · Muscle and tendon size in 28 adolescent runners with and without lower leg pain (cross-sectional ultrasound study, PM&R)
- Taddei 2020 · Foot core training to prevent running injuries: 118 runners (randomised trial, AJSM)
- NHS · Compartment syndrome
- NHS · DVT (deep vein thrombosis)
- NHS · Chest pain (past its review date: reviewed August 2023, review due August 2026)
- NHS · Fainting
Exercise education, not a personal prescription, and clinical review of these guides is pending. If you are pregnant, have a health condition such as glaucoma, high blood pressure or osteoporosis, or have had recent surgery, check with a doctor, midwife or physiotherapist before starting, and stop for sharp or increasing pain. Health disclaimer.