How Tight Calves Can Cause Shin Splints

Uncovering the Mystery

This article aims to address a specific question that plagues many fitness enthusiasts, athletes, and runners alike: "How do tight calves cause shin splints?" By diving deep into the anatomy, symptoms, and remedies, I hope to provide a comprehensive guide for understanding and addressing this common issue.

Why Understanding the Causes Matters

It's not enough to merely identify that you have shin splints; you need to understand what's causing it. Doing so can provide targeted solutions and pave the way for a more comfortable and efficient physical plan to rid of your shin splints.

What Causes Shin Splints

Through the research, there have been a few proposed mechanisms of why shin splints occur. Experts think the conflicting findings are due to are different types of shin splints, each caused by different factors. 

Shin Splints Classifications Based on Cause:

The Bowing Effect: Pain in the middle to lower part of the shin caused by tiny cracks in the bone due to the bending of the shin bone during running. The contraction of the calf muscles might cause this bending. This is also known as anterior shin splints. [Devas MB. Stress fractures of the tibia in athletes or ‘shin soreness’. [1]

Muscle Pulling at the Bone: Pain mainly from the deep fascia of the calf muscle attaching to the shin bone, possibly caused by tension on the bone at the attachment of the calf muscles. This is also known as posterior shin splints. [2]

A Combination of Both: A combination of the two types can not be ruled out.[3]

The great news is you don’t need to know what exact classification you are suffering from because tight calves can exaggerate all of these proposed mechanisms. [4]

Shin Anatomy 101

Here’s what you do need to know, the anatomy of the calves. If you can understand this, you will understand why tight calves can be a contributor to shin splints. 

Shin Bone Anatomy

Your shin area mainly involves two bones: the tibia and the fibula.

• Tibia: This is the big bone you can feel at the front of your lower leg. It's the one that takes most of your body weight when you stand, walk, or run. When people talk about the "shin bone," they usually mean the tibia.
• Fibula: This is the smaller bone that runs alongside the tibia. It's on the outer side of your lower leg and doesn't bear as much weight as the tibia, but it's still important for stability and movement.

Surrounding these bones are various muscles that help you move. The calf muscles (the gastrocnemius and soleus) are at the back of the lower leg. So let's get into these. 

Calf Muscle Anatomy

The calf, also known as the triceps surae, primarily comprises two muscles: the gastrocnemius and the soleus. The gastrocnemius is the more superficial of the two, forming the bulge visible beneath the skin. The soleus is a flatter muscle that lies underneath the gastrocnemius. Both these muscles run down the back of your shin and merge at the Achilles tendon, attaching to the heel.

You should also know where muscles start, in particular the soleus. 

The Soleus starts or "originates" from the back part of the lower bones of your leg, specifically the tibia and fibula. Imagine it as a fan-shaped muscle that sits deep in your calf. 

Understanding the role and structure of these muscles is vital, as they are responsible for movements like walking, running, and jumping. When these muscles are tight, they can cause a ripple effect that may lead to shin splints.

The Connection: Tight Calves and Shin Splints

Now that you understand the different theories behind the cause of shin splints and know the relevant anatomy, you can understand why tight calves can contribute to shin splints. 

Tight Calves and Its Contribution to the Bowing Effect

When your calf muscles are overly tight, they can pull on the shin bone (tibia) and cause it to bend forward. This bending can put extra stress on the shin bone, leading to microstress. This micro-stress accumulates over time and leads to shin splints or if left alone, a stress fracture.

When you land from taking a stride, the tight calf muscles can act like a bowstring, pulling and causing the shin bone to bend. This bend or curve in the shin bone can lead to injuries or marks on the front of the shin bone, especially in running athletes.

To prevent these issues, it's important to maintain good flexibility in the calf muscles. Good flexibility allows the calf muscles to stretch and move properly, reducing the stress and bending force on the shin bone. 

Tight Calves Can Pull at the Shin

Imagine the soleus muscle as an elastic band attached at one end to the back of your shin bone. When this "elastic band" or muscle is relaxed, everything is fine. But, if it gets tight, just like a stretched elastic band, it starts to pull hard at the point where it’s attached to the shin bone.

Now, think about this tight muscle pulling at the back of your shin bone every time you move your leg. This constant pulling can cause tiny amounts of damage to the area where the muscle is attached to the shin bone. This is what we call microtrauma or microstress.

Even though each little pull might not cause a lot of damage, over time, the repeated pulling and microtrauma can add up. This can irritate the shin bone, leading to pain and inflammation, and, ultimately, shin splints. So, a tight soleus muscle can be a hidden culprit behind the pain you feel when you have shin splints.

How to Tell if You Have Tight Calves 

The Weight-bearing Lunge Test (WBLT) is my go-to way to check how tight your calf muscle is. Here’s how it’s done:

• Setting Up: Stand facing a wall with a ruler or tape measure on the floor in front of you. Your heel and big toe should be in line with the tape measure.
• The Lunge: Move your foot back and then lunge forward, trying to touch your knee to the wall while keeping your heel on the ground. You can use the wall for balance.
• Measuring: Move your foot back little by little until your knee just barely touches the wall while your heel is still on the ground. This is the farthest your ankle can move forward.
• Recording the Distance: Measure the distance from the wall to your big toe. This distance, in centimeters, tells you how much your ankle can move.

This test is reliable, meaning different people should get the same results, and it’s a consistent way to measure ankle movement. You should be able to get to just short of 7cm, or your Soleus is considered tight. [5]

How to stretch tight calves 

The good news is stretching can help tight calves, in particular the soleus,  one study showed runners who stretched just two times a day for eight weeks significantly improved their ability to bend their knee forward by 3 centimeters when doing the lunge test. [6]

Remember, before you start a stretching program, take note of your lunge test score to track your progress. 

Here are two of my go to Soleus stretches: 

Solues Wall Stretch:

Find a Wall: Start by standing about an arm's length away from a wall.

Position Your Feet: Place your right foot behind your left one, keeping both feet flat on the ground. 

Bend Both Knees: Bend both your knees and push forward until you feel a stretch in the lower calf of your right leg. Make sure your right heel remains on the ground.

Hands on the Wall: Put your hands flat against the wall for balance and support.

Lean Forward: Lean your body forward, keeping your heels on the ground. You should feel the stretch deep in your right calf.

Hold the Stretch: Hold this stretch for about 30 seconds.

Switch Legs: Now, switch legs and repeat the stretch with your left leg behind.

Notes:

• Ensure you're feeling the stretch in the lower part of your calf, not pain or discomfort.
• If it’s painful, lessen the stretch to a comfortable level.

Additional Tips:

• You can perform this stretch daily, especially before and after physical activities, to maintain flexibility in your soleus muscle and help prevent leg and foot discomfort.
• Consistency with this stretch will help improve the flexibility and health of your calf muscles, contributing to better movement and less strain on your lower legs.

Seated Towel Solues Stretch:

Find a Comfortable Spot: Sit on a flat, comfortable surface, like the floor or a yoga mat.

Bend Your Knee: Bend your right knee, keeping your heel on the ground.

Extend Your Other Leg: Stretch your left leg out in front of you.

Grab a Towel: Take a towel and loop it around the ball of your left foot (the part just before your toes begin).

Hold Both Ends: Hold both ends of the towel in your hands.

Pull Toward You: Gently pull the towel towards you, making sure to keep your knee bent.

Feel the Stretch: You should feel a stretch in the lower part of your calf muscle.

Hold the Position: Hold this stretch for about 15-30 seconds.

Release and Switch: Slowly release the stretch, and then switch to the other leg, this time bending your left knee and stretching your right leg.

Notes:

• Be gentle and make sure the stretch is comfortable, without any sharp pain.
• If you feel any discomfort, lessen  the stretch to a more comfortable level.

Additional Tips:

• Consistently performing this stretch can help improve the flexibility of your soleus muscle, reducing the risk of injury and improving your range of motion.

• It’s a great stretch to include in your daily routine, especially if you’re active or spend a lot of time on your feet.

Conclusion

The journey from understanding the subtle intricacies of tight calves to grasping their impact on shin splints reveals much about the preventive measures and remedial actions we can take.

The anatomy of our calf muscles and the mechanics of shin splints are closely intertwined, painting a clear picture of how maintaining flexibility in the calf muscles can potentially ward off the discomfort of shin splints.

By employing the Weight-bearing Lunge Test and incorporating the suggested stretching routines into our daily regimen, we're not just addressing the symptoms, but moving towards a solution.

It's through such informed measures that we can continue to pursue our athletic endeavors with vigor and vitality. So, as you lace up for your next run, remember the insights shared here and take a moment to stretch—your lower legs will thank you!