What Causes Shin Splints?
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Overload to the Bone
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In most cases of shin splints the cause is a work overload on the tibia bone and the connective tissues that attach your muscles to the bone. This can occur when you are doing activities that place excess stress on the lower leg. Activities that can do this include walking or running uphill, downhill or on any slanted surface. These activities usually require that you lift your toes up frequently, which stresses the shin bones and tissue. Any activities that require constant and abrupt starting and stopping such as soccer, tennis or basketball also put you at risk. This does not mean that you have to avoid these activities, but it means you need to be aware of your body mechanics and add in appropriate strength training and stretching exercises to help prevent shin splints.
Improper Footwear
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Training in footwear that is not designed for your activity or footwear that is old and worn out can cause shin splints. Look for proper footwear that is designed to support the types of movements you will be doing. If the problem still occurs, talk with a podiatrist who can examine the way you step and move. If you have flat arches, tend to pronate or supinate, you may be placing too much stress on the bones and tissue. A custom-made orthotic can help you to have better alignment, which will reduce stress on the shins.
Over Training
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If you tend to do the same type of activity over and over you may get shin splints. Training at too high of an intensity and too frequently can cause injuries such as shin splints. If you all of a sudden greatly increase your training intensity and frequency you may place yourself at risk for shin splints. Whenever starting a new activity, make sure you train properly and give yourself the appropriate time to build up to more intense workouts. In addition, you need to do a variety of activities so your bones and muscles are challenged in various ways in order to prevent overuse injuries. Adding in exercises to strengthen and stretch the lower leg and foot can help to reduce your risk for shin splints.
Weak and Tight Muscles and Tendons
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If the muscles in your lower leg are deconditoned and if the tendons and ligaments are tight, you may be at a higher risk of shin splints. See the picture here from Healthwise of all the muscles and soft tissues located in the lower leg. If your lower leg muscles are not strong enough to support your activities the bones and tissue may be overworked. The same is true if the muscles and connective tissue are tight. When these structures are tight, they pull on the bones as you move and this can lead to injury. Talk to your physician about seeing a physical therapist who can examine your particular needs and help you to design an appropriate program.
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