03/10/2025
🚶♀️🏃♂️ Shin splints aren’t just experienced by runners — sometimes long walks can trigger them too!
In general, Shin splints happen because of 3 main contributing factors including: sudden overload or overuse, certain biomechanical factors and footwear!
1. Overuse & Training Errors
▫️Sudden increases in running distance, intensity, or frequency.
▫️Change in running terrain, or running on hard or uneven surfaces when the body is not used to this yet.
▫️Inadequate rest between sessions.
2. Biomechanical Factors
▫️Certain foot postures (typically flatter feet that over pronation or very high arches that over supinate) can lead to poorer load distribution, which change how forces load through the shin.
▫️Restricted joint range of motion or hyper mobility can impact load distribution
▫️Tight calf muscles or weak stabilising muscles (hips, glutes, core), which reduce shock absorption.
▫️Running/ walking form can impact load distribution
3. Footwear Issues
▫️Worn-out shoes with poor cushioning.
▫️Footwear that doesn’t reflect the biomechanics of your feet
▫️New footwear that your feet haven’t adapted to yet
In most cases shin splints will often resolve once the body has adapted to your new levels of activity however, if it doesn’t and you are experiencing ongoing signs or symptoms of shin splints be sure to book in and see a podiatrist for tailored advice! 🦶
