Shin splints are a pain in the…. shins!

They are often a dull, annoying ache that presents along the inside of the shin bone (sometimes outside as well). Typically, the pain will present itself at the start of a run and ease off as the muscle warms up. The pain can return after exercise and can be very tender when pressure is applied.

The pain is a result of micro tears along the overworked tendons on the inside of your shin. Stress is placed upon the tendons and consequently, the load is carried over to the shin bone, causing a pain reaction. If ignored, it can cause stress fractures to the tibia!

Shin splints are one of the most common lower leg sporting injuries in running, netball, football and basketball. Physiotherapists usually see an influx of this condition at the start of the sporting season when training ramps up or when there is a sudden change in training load.

So here they are, the top 5 causes of shin splints:

1.     Poor foot landing mechanics

Peak force is achieved in the landing phase of running (when your foot hits the ground). As your foot makes contact with the ground, there are a few muscles across the foot, ankle and shin that help control and decelerate that force. Poor conditioning of these muscles can lead them to become over-worked and strained.

2.     Increasing your training load and frequency too quickly

We typically see this at the start of a sporting season or after a long break from activity (after a holiday). We recommend a minimum maintenance program consisting of resistance and aerobic exercise.

After an extended break, the lower leg muscles can easily fatigue due to the lack of conditioning, and the demands of running may be too much, too soon! As a rule of thumb, we recommend increasing your training load by no more than 10% each week.

3.     Lack of strength and conditioning

Weak leg and core muscles can add to the stress on your shins during a demanding activity like running. Make sure you include at least 2 strength and conditioning sessions a week focusing on all the different muscle groups. These sessions should also focus on mobility and balance training.

4.     Sudden change in surface or shoe

A sudden change in training surface increases the demand on your leg muscles, placing greater strain on them.  Examples include changing from track running to running on concrete or changing from a grass field to Astroturf with a concrete base. A sudden change in shoe surface can also place added strain to your muscles. We recommend speaking with a trained shoe technician when choosing the right shoe.

5.     Over-pronation

In some cases, genetics plays a big role in the make-up of joint alignment and foot biomechanics. There has been some evidence to suggest people who over-pronate are more likely to develop shin splints. This is when the foot arch over flattens on landing due to poor control and structure. Foot strengthening exercises and occasionally prescribed orthotics can help to alleviate symptoms of shin splints by correcting foot pronation.

If shin splints are making it difficult for you to continue your sport and exercise, firstly look at your training load & surface and modify accordingly. Be sure to include at least 2 sessions a week of isolated strengthening exercises to condition your muscles to the increasing training load.