Shin Splints

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Shin Splints is the term used when athletes experience a sharp pain in their lower shins often after running.   This pain occurs, because of having a foot with a high arc or a foot with a small arc appearing to be flat.   When you have a foot high arc the foot cannot absorb the pressure and therefore your tibia leg bone has to take the impact.   When you have a foot with a low arc then the impact causes the foot to collapse and thus stretching the tibialis posterior, which is a primary muscle responsible for maintaining the arc of the foot.  

You can reduce this pain by purchasing proper footwear. A high arc would require a shoe that absorbs the shock well.   A flat foot would require that you get a shoe that has a sturdy sole from the base of your toes to your heel.  

Source: Arria, D.C., Sal and Staley, B.S., MSS, Charles. Fitness: The Complete Guide. 8.1.5th ed. Santa Barbara: International Sports and Sciences, 2004. 669-670.

Shin splints can also occur when you perform cardio for the first time in a few weeks or months. The best way to minimize and prevent this problem is to stretch your calves and strengthen them through weight exercises. After the warm-up stretch the calf muscle by flexing your foot up and holding for 20 seconds then extending your foot down and holding for 20 seconds. This stretching exercise can be performed on the leg press pad.

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