Uncovering the Causes of Shin Splints for Runners

Shin splints are a common yet pesky problem many runners face. They cause discomfort and pain along the inner side of the shin and can halt your running routine in its tracks. Understanding the underlying causes of shin splints is the first stride towards preventing them or recovering faster. This article seeks to shed light on what causes shin splints in runners and how you, as a runner, can better prepare your body to prevent this nuisance.

Let's embark on this educational journey to understand why shin splints occur and how your running routine, body composition, and other factors play into this common yet avoidable issue.

Demographics and Body Composition: A Precursor to Shin Splints

Your body is unique, and so is the way it responds to the stresses of running. Two factors that significantly influence your risk of developing shin splints are your gender and weight. [1]

Gender

Research has pointed out that females are somewhat more prone to experiencing shin splints. Although the exact reason isn't fully understood, it's suspected that differences in running mechanics between males and females might be a contributing factor.

Weight

Carrying extra weight can put additional stress on your legs, which may lead to shin splints. This isn't about body shaming, but understanding that a higher weight can create more impact on your shins while running. It's all about the physics of movement.

Understanding your body's composition and how it relates to shin splints is a step toward making informed decisions. Whether it's modifying your running technique or shedding some extra pounds, these actions could potentially reduce the strain on your shins.

The Foot's Tale: Posture and Movement

The foundation of your running form begins at your feet. The way your foot lands, rolls, and pushes off the ground influences the forces transmitted up to your shins. Let's explore some of these factors:

A Flat Foot

Your foot is a dynamic structure that is made to be both flexible while adapting to uneven ground and sturdy while pushing off and while standing. Some feet teeter too far towards the end of the spectrum, meaning they have a flat foot. A flat foot lacks stabilit, meaning your shins are forced to take up the extra load, leading to shin splints.[2]

Understanding your foot's posture and how it moves is crucial. There are tests and professionals who can help analyze your foot posture and your gait. If you're experiencing shin splints, this could be a valuable avenue to explore.

Read more about at-home tests for your foot type 

Training Variables: The Path to Progress or Pain

The way you train can be a double-edged sword. While pushing your limits can lead to improved performance, it can also increase the risk of shin splints. Here’s how:

Years of Running Experience

Interestingly, both newcomers and seasoned runners can find themselves facing shin splints, albeit for different reasons. Newbies might struggle as their bodies adapt to the new activity, while veterans might face cumulative wear and tear. [3]

Weekly Training Mileage

The more you run, the more stress you place on your shins. It's a straightforward equation, but finding the right balance is key. Too much too soon can be a recipe for shin splints. While you progress in your running, you need to give your body time to heel. 

This study found up to 60% of all shin splints is caused by training erros. They coorelated an increase of more than 30% in one year of running increased risk of shin splints. [4]

Being mindful of how you progress in your training, giving your body the time to adapt, and listening to the signals it sends can make a big difference in preventing shin splints.

Injury History: A Window to Your Risk

Your body remembers your injuries, and past troubles can resurface as shin splints. Here's how your injury history can provide insights:

Previous Running Injuries

If you've had running-related injuries before, especially in the legs, your body might have adapted a compensatory running style to avoid past pain. This adaptation, though well-intentioned, could shift the stress to your shins, causing shin splints.

History of Medial Tibial Stress Syndrome (MTSS)

A history of MTSS, the medical term for shin splints, is a strong indicator that you might face them again. The reasons could range from unresolved issues from the past or a return to the activities that caused shin splints in the first place. You need to be sure when you address your shin splints, you address the root cause. Too many times, I see runners just rest and wait for their shin splints to heal, only for them to come back after they return. 

Understanding and addressing past injuries is crucial. It's not just about healing; it's about correcting any compensatory habits that may lead to shin splints.

Joint Mobility and Muscle Flexibility

The mobility of your joints can also play a role in causing shin splints. Here's how certain joint movements play a role in the onset of shin splints:

Ankle Range of Motion 

The dance between your ankle and the ground as you run is delicate. Limited or excessive motion in any direction—dorsiflexion, plantarflexion, inversion, or eversion—can change the way your body absorbs forces from running, causing undue stress on the shin muscles.

Achieving a balance in joint mobility, ensuring that no joint is overcompensating for another, can contribute to a smoother, less injurious run. 

Calf Tightness

Imagine your calf muscle as an elastic band attached to your shin bone. When this muscle tightens, much like a stretched elastic band, it pulls at the shin, causing a slight bend in the bone. This bending, often referred to as the "bowing effect," accumulates microstress over time, leading to shin splints. [5]

Every stride you take while running amplifies this pull, especially if the calf muscle remains tight. This constant tug creates tiny amounts of damage where the muscle attaches to the shin, a scenario known as microtrauma. Though minor, this microtrauma can sum up over time, irritating the shin bone, causing pain, inflammation, and eventually, shin splints. Hence, keeping your calf muscles flexible can play a pivotal role in preventing or alleviating shin splints.

Read more about shin splints and tight calfs 

Muscle Strength: Your Shield Against Shin Splints

Muscle strength acts as a protective shield, absorbing the shocks of each stride and supporting the bones and joints. When it comes to shin splints, the strength of particular muscles can either be your ally or your Achilles' heel. Let’s delve into it:

Ankle Muscles

The strength of your ankle muscles, especially when it comes to controlling inversion (turning inward) and eversion (turning outward), plays a pivotal role. Weakness here can lead to improper foot positioning during your run, causing extra stress on your shin muscles.

Dorsiflexion Strength

The ability to pull your toes toward your shin, known as dorsiflexion, is a sign of strong shin muscles. Weakness in dorsiflexion can leave you vulnerable to shin splints as your muscles struggle to control the forces during your run.

Core and Hip Muscles

Strong core and hip muscles ensure a stable pelvis and a well-aligned leg during each stride, minimizing the risk of shin splints. They act as the control center, orchestrating the movement of your legs in a way that spares your shins from excess stress.

Building strength in these key areas can be a game-changer in preventing shin splints. Tailored exercises and a gradual build-up in training intensity can go a long way in fortifying your muscles against the pounding forces of running.

Conclusion 

The journey through the causes of shin splints reveals a complex yet manageable issue many runners encounter. By delving into the various contributing factors such as demographics, body composition, foot posture, training habits, past injuries, joint mobility, and muscle strength, we've paved the way for a deeper understanding of this common ailment.

The importance of recognizing one's unique body dynamics, training routine, and prior injuries cannot be overstated. These insights, coupled with a professional assessment, can significantly mitigate the risk or recurrence of shin splints, enabling a smoother, more enjoyable running experience