What Causes Shin Splints?

If you’ve ever felt that nagging ache along your shins after a run or a long day on your feet, you’re likely familiar with shin splints. What many people don’t realize, however, is that the root of the problem frequently lies much further down – in your feet and ankles. In this blog post, we at Clifton Foot & Ankle Center will explain how shin splints work and their most common causes. Let’s jog right into it.

Pronation and Supination

Did you know that the biggest connection between your feet and shin splints comes down to how your foot rolls when you walk or run? If your foot tends to roll inward, a motion called pronation, it means your arch might be collapsing too much. This forces the muscles in your lower leg, especially those attached to your shin bone, to work hard to balance your arch.

This constant, extra effort creates strain and inflammation along the shin. On the other hand, if your foot rolls outward too much, aka supination, it can also force your shin muscles to compensate. 

Shin Splints Affecting Your Feet

But it’s not just a one-way street; the pain from shin splints can also create problems for your feet and ankles.

When your shins hurt, you naturally change the way you walk or run to avoid the pain. This altered walking pattern can stress other parts of your feet that aren’t used to it. For example, you might experience new aches in your ankles, develop plantar fasciitis, or even feel discomfort in the ball of your foot because your weight is now unevenly distributed.

One problem can easily lead to another.

Tight Calves

If your calf muscles are tight, they can pull excessively on your Achilles tendon, which then connects to your heel. Although this is happening in the back of your leg, it impacts the front, too.

Similarly, if the smaller muscles within your feet are weak, they can’t provide enough natural arch support. This forces the bigger muscles in your shins to overcompensate for that lack of stability.

It’s all about muscles needing to do more work than they should.

Footwear

What you put on your feet and what you run on can also be major contributors. Worn-out athletic shoes lose their cushioning and support over time.

People don’t realize how this transfers more force directly to your shins with every step. Consistently running or walking on hard surfaces like concrete also increases the shock absorbed by your lower legs.

So, if you’re out for a jog next time and start to feel that pain, you’ll know exactly why – and who to call.

For more foot care facts and advice, consult Dr. Kenneth R. Wilhelm at Clifton Foot & Ankle Center in Fairfax County, Virginia, about any podiatric concerns you’re facing. Set up an appointment today to find relief!