Shin splints, also called medial tibial stress syndrome (MTSS) is characterised by a pain along the inner edge of the tibia. Shin splints should not be confused with stress fracture where the pain is localised on the fracture site.
Shin splints is usually caused by overloading in the lower leg due to irregularities which increase the stress on the tibia. With repetitive stress on the soleus (a muscle in the back part of your leg) become weakened which contributes to shin splints.
What does science have to say?
As shin splints represent one a the most common injuries in running, researchers have studied it broadly. Here are some key facts:
- Wider step widths were generally associated with reduced loading of the tibia (1)
- Runners with suspected symptoms of medial tibial stress syndrome should be assessed dynamically and statically for abnormal or mistimed pronation (2)
- Pronating foot configuration would be an shin splints risk factor (3)
- An imbalance in foot pressure with greater pressure on the medial side than on the lateral side was the primary risk factor (4)
- Strong evidence that a pronated foot posture was a risk factor for medial tibial stress syndrome (or shin splints) (5)
How to avoid it?
Researchers have demonstrated that the primary risk factor for shin splints is over-pronating foot. Over-pronation can be caused by biomechanical constraints (i.e. your running style) or by fatigue during a run. So, even if you are a supinator, pronation can occur due to muscles exhaustion.
Step width can also be a cause of shin splints, but the proofs are less numerous in the literature.
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