How Your Feet and Ankles Fuel Shin Splints

“Shin splints” is a common term for medial tibial stress syndrome, which is a common complaint we at New Jersey Podiatric Physicians & Surgeons Group get among active individuals with tibia inflammation. While the discomfort is localized to the shin, the mechanics of your feet and ankles often play a significant role in its development and persistence. Let’s unpack the science of shin splints.

Pronation, Supination, and Shin Pain

One surprising way the foot and ankle are connected to shin splints lies in pronation, or the natural inward rolling motion of the foot. Excessive or prolonged pronation can force the muscles in the lower leg, particularly the tibia, to work harder to stabilize the arch.

This increased strain on the muscles can contribute directly to the pain we recognize as shin splints. Over-supination, where the foot rolls outward too much, can also lead to imbalances and increased stress on different muscles in the lower leg, which potentially contributes to shin splint development as the body tries to compensate.

Shin Splint Symptoms

So, what does this feel like? Pain typically manifests along the inner or front of the lower leg, which can range from a dull ache to sharp, throbbing discomfort. It is often worse during or after exercise and may be tender to the touch along the shin bone.

Shin Splints and Foot Injuries

While improper foot mechanics can certainly contribute to shin splints, their pain and inflammation can also alter a person’s gait. This altered gait, adopted to minimize shin pain, can then increase the risk of developing secondary issues like ankle sprains or even plantar fasciitis due to the uneven distribution of weight.

The Cause of Shin Splints

Often, it’s a story of overwork and strain. The muscles originating in the lower leg and whose tendons connect to the foot are working overtime to control foot motion and stabilize the arch. This repetitive force along the shin is the primary driver of shin splint pain.

The shin may not be used to this force if there’s a sudden increase in training intensity or volume, or when running on hard surfaces that do not absorb shock well.

Weakness in the core, hips, or calf muscles can also lead to overcompensation in the lower leg, as well as inflexible calf muscles.

If you’re concerned about foot pain, come see the expert team at New Jersey Podiatric Physicians & Surgeons Group. With more than 30 locations, from Newark, NJ, to Cape May, NJ, we value convenience and excellent service for our patients. To schedule an appointment, first find a podiatrist in your area.