All things Shin Splints

Dayna Player Robinson
Jul 28
2 min read

With high school XC season getting started soon - I get to talk with all of our local high school teams at Spike Night with the St George Running Center.

I thought it would be a good idea to make a post on all things Shin Splints.

This is the time of year that my Athletic Trainers friends, who work in high schools, call; "Shin Splint Season."

What are shin splints?

Shin splints, also known as medial tibial stress syndrome, is a common overuse injury that affects the lower leg. It is often seen in athletes, particularly runners and those involved in sports that involve a lot of running, jumping or sudden stops and starts.

Shin splints are characterized by pain and tenderness along the inside (but can also be the outside) of the shin bone, which is the large bone in the lower leg. The pain usually develops gradually and may be felt during or after exercise. In severe cases, the pain may be present even at rest.

What Causes Shin Splints?

The exact cause of shin splints is not clear, but it is believed to result from repeated stress on the shinbone and surrounding muscles, tendons, and tissues. Factors that may contribute to shin splints include overtraining (to much too soon = no preseason training), improper footwear, running form (overstriding), poor nutrition, lack of recovery.

Preventing shin splints involves a combination of:

Proper training techniques gradually increasing exercise intensity and duration (do preseason training),
Appropriate footwear (St George Running Center),
Proper running techniques (Running assessment).,
Make sure you our nutrition is matching your exercise level
Put the phone down & go to sleep
Stretching and strengthening exercises may also be helpful.