According to the American Academy of Orthopedic Surgeons, shin splints refers to pain and tenderness along or just behind the inner edge of the tibia, which is the large bone in the lower leg. Surrounding muscles, tendons and bone become inflamed, which is painful. Most cases are treated with several weeks of rest, medications, ice and stretching exercises. You should be aware of the causes in order to prevent shin splints from occurring.
Running Downhill
Runners who frequently run downhill are prone to developing shin splints, states MayoCinic.com. This occurs because the weight of the runner is shifted from the mid-foot to the forefoot. This shift also affects the muscles that keep the lower leg stable during the downhill run. Specifically, the muscles along the shinbone are overused as the runner continues running downhill. This causes inflammation in the shinbone muscles, tendons and surrounding bone. Thus runners should vary their running routines to make sure that they are running on terrains that offer varying incline. Flat surface and hilly surface running should be included in your workout.
Poor Shoes
MayoClinic.com states that people running in inappropriate or worn out shoes are prone to developing shin splints. This occurs because worn out shoes do not provide adequate cushioning to prevent a runner from developing shin splints, along with other possible musculoskeletal conditions related to running. Thus, if you are a regular runner, you should replace your shoes every few months to ensure that your feet are properly cushioned. You should only run in shoes that are approved for runners, and never run in sandals or casual shoes.
Overtraining
Overtraining is a common cause of shin splints, states MayoClinic.com. A person who begins a training program that is too intense may develop shin splints. This occurs because the muscles, tendons and bones have not adapted to the new stress that is being placed on them and thus become inflamed and cause shin splints. Furthermore, those who are training too hard or too long may develop shin splints. Although you may be well trained, your body may not be adapted to the increasing amount of stress. Thus, a new workout should be started at a slow pace, and intensity can be gradually increased to avoid developing shin splints.
