Shin splints - causes of shin splints

While there are many causes of shin splints, they can be categorised into three main groups. Overload (or training errors), biomechanical abnormality and poor footwear.

Shin splints- Overload

Shin splints are commonly associated with sports that require a lot of running or weight bearing activity. However, it is not necessarily the added weight or force applied to the muscles and tendons of the lower leg, but rather the impact force associated with running and weight bearing activities.

In other words, it's not the running itself, but the sudden shock force of repeated landings and change of direction that causes the problem. When the muscles and tendons become fatigued and overloaded, they lose their ability to adequately absorb the damaging shock force.

Other overload causes include:

Exercising on hard surfaces, like concrete;
Exercising on uneven ground;
Beginning an exercise program after a long lay-off period;
Increasing exercise intensity or duration too quickly;
Exercising in worn out or ill fitting shoes; and
Excessive uphill or downhill running.

Shin splints- Biomechanical abonormality

The major biomechanical inefficiency contributing to shin splints is that of flat (pronated) feet. Pronation occurs just after the heal strikes the ground. The foot flattens out, and then continues to roll inward.

Over-pronation occurs when the foot and ankle continue to roll excessively inward. This excessive inward rolling causes the tibia to twist, which in-turn, over stretches the muscles of the lower leg.

Other biomechanical causes include:

Poor running mechanics;
Tight, stiff muscles in the lower leg;
Running with excessive forward lean;
Running with excessive backwards lean;
Landing on the balls of your foot; and
Running with your toes pointed outwards.

If you are at all worried that you may have a biomechanical problem visit a podiatrist to have an assessment. Visit www.spotspodiatry.co.uk for more information.

Poor footwear

Most athletes do not realise that footwear can have a major impact on causing lower limb injury. Most sports shoes have a finite lifespan and should be changed every 500-750 miles. For a more detailed breakdown click on our running shoe guide.