Shin splints, also known as medial tibial stress syndrome, refer to the pain felt along the front of your lower leg, next to the shin bone. This common issue accounts for up to 15% of all running injuries, often sidelining active individuals. While painful and frustrating, understanding the root causes is the first step toward effective prevention and treatment.
At South Texas Podiatry, we specialize in helping San Antonio residents overcome foot and ankle pain to stay mobile and healthy. Our board-certified podiatrists, Dr. Ed Davis, DPM, Dr. Silas Espino, DPM, and Dr. Bryan Sagray, DPM, provide expert diagnosis and personalized shin splints treatment to get you back on your feet without pain. We are dedicated to finding the root cause of your issue and creating a plan for lasting relief.
Let’s explore the primary shin splint causes and, more importantly, what you can do to prevent this common injury.
Understanding the Top 5 Causes of Shin Splints
Shin splints, clinically known as medial tibial stress syndrome (MTSS), don’t happen by chance. They are typically the result of specific stressors that your lower legs are not prepared to handle. Understanding these triggers is the first step toward effective prevention and recovery.
1. Overdoing It with Repetitive Activities
One of the most frequent reasons people develop shin splints is simply doing too much, too soon. When you suddenly increase the intensity, duration, or frequency of high-impact activities like running, dancing, or military drills, you place excessive stress on your lower leg muscles and bones. This repetitive force can cause micro-tears and inflammation in the tissues attached to the tibia.
Your body needs time to adapt to new levels of physical demand. Without a gradual progression, the muscles become fatigued and lose their ability to absorb shock effectively, transferring more of the impact directly to the bone. This is why many runners experience shin pain when they abruptly add mileage or start training on hills without proper conditioning.
2. Wearing Improper or Worn-Out Footwear
The shoes you wear are your first line of defense against impact-related injuries. Footwear that lacks adequate support, cushioning, or stability can significantly contribute to the development of shin splints. Worn-out athletic shoes, which should typically be replaced every 300-500 miles, lose their shock-absorbing capabilities and can no longer protect your legs from the pounding forces of each step.
Furthermore, wearing the wrong type of shoe for your foot mechanics can worsen the problem. For instance, individuals who overpronate (their feet roll inward excessively) need motion-control shoes to provide stability. Conversely, those with high, rigid arches may need more cushioning to absorb shock. Without the right support, your leg muscles have to work harder to stabilize your body, leading to fatigue and strain.
3. Training on Hard or Uneven Surfaces
Where you train matters. Running or exercising on hard surfaces like concrete sidewalks or asphalt roads generates more impact force that travels up your legs. Unlike softer surfaces such as grass, dirt trails, or a synthetic track, concrete provides very little give, forcing your bones and muscles to absorb the full shock of every foot strike.
Consistently training on these unforgiving surfaces increases cumulative stress on the tibia, making inflammation and pain more likely. Uneven terrain can also be a culprit, as it forces your feet and ankles to adjust constantly, potentially straining the stabilizing muscles in your lower legs and leading to what is known as lateral or posterior shin splints.
4. Ignoring Muscle Imbalances and Weakness
Your body functions as a connected system. Weakness or tightness in one area can create problems elsewhere. For shin splints, weak core and hip muscles are often overlooked factors. Strong hips and glutes are essential for stabilizing the pelvis and lower body during movement, helping to absorb impact and maintain proper running form. When these larger muscles are weak, smaller muscles in the lower legs are forced to compensate, leading to overuse and injury.
Similarly, tight calf muscles (gastrocnemius and soleus) can pull on the tissues surrounding the shinbone, increasing tension and contributing to shin pain. A comprehensive shin splints prevention plan must include strengthening not just the lower legs but also the hips and core, alongside consistent stretching.
5. Having Certain Biomechanical Factors
Sometimes, the way your body is built can predispose you to shin splints. Foot structure plays a significant role. Individuals with flat feet or low arches often overpronate, causing the tibialis posterior tendon (a key stabilizer) to work overtime to support the arch. This overuse is a primary cause of posterior shin splints.
On the other hand, people with high, rigid arches may have less natural shock absorption, which also increases stress on the lower legs. These biomechanical tendencies aren't a guarantee of injury, but they do mean you may need to be more proactive with supportive footwear, orthotics, and targeted strengthening exercises to stay pain-free.
How to Consult a Podiatrist for Shin Pain
While many cases of shin splints resolve with rest, it's important to know when to seek professional help. You should schedule an appointment with a podiatrist if:
- The pain is severe or prevents you from walking normally.
- The pain persists for more than two weeks despite rest and home care.
- You see significant swelling or redness in your shin.
- You suspect a stress fracture, which can feel like a deep, localized ache.
At South Texas Podiatry, our specialists can perform a thorough physical exam, analyze your gait, and use diagnostic tools to rule out more serious conditions. We offer advanced treatments, including custom orthotics to correct biomechanical issues and physical therapy recommendations to build strength and flexibility.
Take the First Step Toward Pain-Free Activity
Shin splints are a frustrating but preventable condition. By understanding what causes shin splints and implementing proactive strategies, you can protect your lower legs and continue enjoying an active life in San Antonio. It begins with listening to your body, choosing the right gear, and building a strong foundation through smart training. Don’t let shin pain keep you on the sidelines. The team at South Texas Podiatry is committed to helping San Antonio residents stay active, healthy, and confident.
If you’re struggling with shin splints, schedule an appointment with one of our expert podiatrists today by calling us at (210) 490-3668. We are here to provide the care you need to move forward, pain-free.
Frequently Asked Questions
WHAT’S THE QUICKEST WAY TO HEAL SHIN SPLINTS?
Use the RICE method: Rest, Ice, Compression, and Elevation. Rest from high-impact activities and apply ice for 15-20 minutes several times a day to reduce pain and swelling.
CAN I STILL WALK WITH SHIN SPLINTS?
Walking is okay if it doesn’t cause much pain. Avoid long distances or hard surfaces, and stop if the pain worsens. A podiatrist can guide you on safe activities.
HOW CAN I TELL IF IT’S A STRESS FRACTURE?
Stress fractures cause sharp, localized pain, even at rest. Shin splints usually cause a more general pain that improves with rest.
DO CUSTOM ORTHOTICS HELP PREVENT SHIN SPLINTS?
Yes, they correct foot alignment issues like overpronation, reducing stress on your lower legs, and preventing shin splints.
