Shin splints are an incredibly common injury that tend to develop as a result of repetitive strain on your legs. Unlike a leg fracture or ankle sprain, shin splints aren’t usually the result of acute trauma, meaning they tend to be more preventable than certain injuries that can develop during athletics. However, in order to prevent shin splints from causing problems for your young athlete, you need to be aware of some of the most common controllable factors that contribute to their onset. In today’s blog, we share some controllable factors that can increase an athlete’s risk of developing shin splints.

Factors That Lead To Shin Splints

Before we dive into some of the factors that can lead to shin splint onset, let’s take a closer look at the injury itself. The leg bones are protected by a thin covering known as the periosteum, which is where the muscles attach to the bone. When the periosteum is overstressed, it can become inflamed or develop micro-tears, which is the driving force behind the discomfort felt with a shin splint. Keeping this irritation at bay is key to preventing and treating shin splints in young athletes.

Some of the common controllable factors that lead to periosteum irritation include:

• Overuse – As we alluded to in the introduction, overuse and repetitive strain are the most common underlying causes of shin splint onset. Young athletes who pursue sports year-round or those that don’t give their legs enough rest between activities are at an elevated risk for shin splint development. Make sure that your child gets some rest during the offseason and even during their sports season, especially if their sport requires a lot of running.
• Poor Form – Poor running form can also put added stress on the lower leg and contribute to shin splints. Over-striding and a heel-strike pattern are commonly associated with an increased likelihood of shin splint development, so consider having your athlete work with a physical therapist or athletic trainer to ensure their form is on point.
• Poor Fitting Shoes – Athletic shoes that aren’t the right size for your child’s feet can also contribute to shin splints. If your foot isn’t adequately supported in an athletic shoe, different areas of your lower leg, ankle and foot will have to handle this extra stress. If this strain falls on the periosteum, shin splint risk can increase. Your child’s feet tend to grow more rapidly during adolescence and their teenage years, so regularly check to see how their feet are fitting in their athletic shoes.
• Poor Nutrition – You still have some control over what your child eats, so make sure you are fueling them with healthy choices and not accidently fostering an environment for shin splints to thrive. Sugary foods and carbohydrate-dense food options can be pro-inflammatory, in turn exacerbating symptoms of shin splints. Make sure your athlete is eating a range of lean meats, leafy greens, vitamin-packer fruits and whole grains.
• Significant Change In Training Routine – Shin splints are also common when there is a significant change to your activity habits. This is similar to the first point on overuse, but it deserves its own point. If your athlete isn’t starting to get ready for the upcoming sports season ahead of time, the start of the season can be a shock to their system. Going from limited activity to two-a-day practices or intense tryouts can overload your legs and periosteum, so start to slowly increase activity levels as the season approaches so that it’s not such a significant change in expected stress on your legs.

And if you need help overcoming a shin splint issue that is plaguing your son or daughter, connect with a specialist who has helped many athletes get back on the field without pain. For more information give Dr. McDonald and his team a call today at (860) 244-8889.