Shin Splints & IT Band Pain Treatment in Grand Rapids

Reviewed by Dr. Ryan Davis, DC, Davis Chiropractic Health & Wellness, Grand Rapids, MN · Last reviewed October 2026

Pain along your shins that shows up a mile into a run, or a sharp ache on the outside of your knee every time you hit the trail or take the stairs. Shin splints and IT band pain are two of the most common overuse injuries in runners, athletes, and people who are on their feet all day. We look for the cause of the problem instead of just covering up the symptoms.

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What Are Shin Splints and IT Band Syndrome?

Shin splints are pain along the inside edge of the shinbone, where the lower leg muscles attach. The tissue gets irritated when it’s loaded more than it can handle. IT band syndrome is pain on the outside of the knee, sometimes up the outer thigh, from the thick band of tissue that runs from the hip to just below the knee. Both are overuse problems, and both usually trace back to how you move, not just where it hurts.

Common Causes

• Doing too much too soon: a jump in mileage, a new sport, or the start of a season
• Flat or collapsing arches: extra strain on the shin and a twist through the knee. See our custom orthotics page.
• Weak or tight hips: weak glutes let the knee drift inward and load the IT band
• Stiff ankles, knees, hips, or pelvis: joints that aren’t moving well shift stress onto the soft tissue
• Hard surfaces and worn-out shoes: concrete, indoor tracks, and shoes past their mileage
• Running on banked roads or the same direction on a track: one leg works harder than the other

Signs to Watch For

• Dull or sharp pain along the inner shin during or after running or jumping
• Tenderness along the shinbone, sometimes with mild swelling
• Sharp pain on the outside of the knee that starts at the same point in every run
• Outer knee pain going down stairs or hills
• Tightness along the outer thigh or hip

How We Find the Source

We start with your history: your training, shoes, surfaces, and when the pain shows up. Then we check the feet, ankles, knees, hips, and pelvis for motion and alignment, test hip and core strength, and watch how you squat, step, and move. When indicated, we take X-rays in our office. If we suspect a stress fracture, we’ll refer you for the right imaging.

How Chiropractic Care May Help

Treating the sore spot is only half of it. We work on the irritated tissue and on the joints and movement patterns that overloaded it. Depending on what we find, your plan may include:

• Adjustments to the feet, ankles, knees, hips, and pelvis to restore motion
• Active Release and Graston Technique for the shin muscles, IT band, and hip
• Laser therapy to calm inflammation and support healing
• Custom orthotics when arch support is part of the problem
• Massage therapy for tight calves, thighs, and hips
• Hip and core strengthening, plus a smart return-to-running plan

Learn more about how we work with athletes on our sports chiropractic page.

When to Get Emergency Care

Get urgent care right away if lower leg pain comes with severe pain that doesn’t ease with rest, a leg that feels very tight or hard with numbness or tingling, or a calf that is swollen, warm, and red, which can be a sign of a blood clot. See a doctor promptly for pain in one small spot on the bone that hurts even at rest or at night, which can point to a stress fracture.

Frequently Asked Questions

Do I have to stop running?

Not always. Many people can keep training with changes to mileage, pace, or surfaces while we treat the problem. If you have a stress fracture, you’ll need a period of rest. We’ll help you find the right balance.

Is foam rolling enough for IT band pain?

It can feel good, but the IT band is very tough tissue that doesn’t stretch much. Lasting relief usually comes from treating the muscles around it, restoring hip and knee motion, and strengthening the hips.

Can orthotics help shin splints?

If flat or collapsing arches are part of the problem, custom orthotics can reduce the strain on the shin. We check your feet during your exam to see if they’re a good fit for you.

How long until I’m back to full training?

Mild cases often improve within a few weeks. Longer-standing problems take more time. We’ll give you a realistic timeline after your exam and help you ramp back up safely.

Do I need a referral?

No. You can see a chiropractor in Minnesota without a referral. Some insurance plans have their own rules, and our front desk can help you check your benefits.

Davis Chiropractic Health & Wellness, P.A. · Grand Rapids, MN · (218) 326-1804