Shin Splints

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People who have shin splints experience a sharp pain in their lower shin. Shin splints often occur after running. They occur for several reasons. First, shin splints often occur in feet with high arcs or low/small arcs. A high arc has trouble absorbing the pressure and as a result, your tibia leg bone has to absorb more of the impact than usual. A low arc is more likely to collapse under pressure and as a result, the tibialis anterior (the muscle on the front of your shin that plays a major role in dorsiflexion and in maintaining the arch) becomes over-stretched.

You can reduce the occurrence of shin splints by purchasing proper footwear. A high arc requires a shoe that absorbs the shock well. A low arc requires 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.

Second, shin splints can also occur when you perform cardio for the first time in a few weeks or months. This is because the tibialis anterior is weak and as a result, it has trouble maintaining the natural arc of your foot. The best way to minimize and prevent this problem is to stretch your calves and strengthen them through dorsiflexion and plantarflexion exercises. After a 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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