What are Shin

Splints and What Causes

Them?

1
What are Shin Splints?

The name ‘Shin Splints’ is used to describe a variety of lower leg problems. It refers to a

generalized group of overuse injuries and pathologies of the lower leg.

Shin Splints have been thought to be an inflammation of the periosteum (membrane covering the
bone) due to excessive traction causing a tearing away of muscle fibres at the muscle-bone interface.
Recent studies say that it is not an inflammatory process but instead a stress reaction of bone that has
become painful. The pain is usually around the tibia

( Čitaš) to understand better the definition of shin splints im going to show you the anatomy of the
lower leg.

Anatomy
 ( Ovo bi ti pricala nebi stavila na prezentaciju ) To better understand Shin Splints, or MTSS, lets have a
look at the muscles, tendons and bones

involved.

The lower leg is made up of two bones.( I tu kažeš tj čitaš as we can see in the
picture below )

The larger bone, the one typically known as the shin bone, is called the tibia.

The smaller, thinner bone on the outside of the lower leg is called the fibula.

(Ovo isto čitaš ) i kažeš ( we can see in picture below )

The two muscles that are most commonly involved in Shin Splints are

1. the tibialis anterior muscle which is located on the front of the shin…. ( čitaš )
The tibialis anterior muscle dorsiflexes the ankle bringing the toes closer to the knee.

2. and the posterior tibialis which is located inside and behind the tibia.

( čitaš) The posterior tibialis muscle stabilizes the medial arch of the foot and plantar flexes the

ankle bringing the toes into a pointed down position.

3 slajd biomechanics of the feet

(Čitaš )( when we talk about biomechanics of the feet) The pain and soreness of
Shin Splints can either be located
1. anteriorly on the front of the leg ,,,, If the pain is on the front of the leg and is
especially intense when lifting your toes off the floor while your heel is still firmly
planted. (čitaš ) then you are probably suffering from Anterior Shin Splints.
2. medially on the inside of the leg. If the pain is more medial on the inside
edge of the shin bone. (čitaš) then the problem is most likely the more
common Posterior Shin Splints.
4 slajd

What Causes Shin Splints?

( Čitaš )There are 5 major factors when discussing the causes for Shin
Splints:

1) Training Methods: Shin Splints are most likely to appear when

you change the type of training, when you increase the intensity or
frequency of training.

2) Training Surfaces: Training on hard or uneven surfaces

especially if you have never done this type of training before.
3) Muscle Dysfunction and Inflexibility: Biomechanical
abnormalities in the body such as muscle imbalances, inflexibility,
weakness and instability are all factors that can lead to Shin Splints.

4) Shoe Selection/Proper Equipment: Making sure that you are

wearing the correct shoe for your specific biomechanical pattern
plays a huge role in preventing Shin Splints. ( i will show you some
photos later on , to explane more because its really important )

Factors to Consider When Picking a Running Shoe:

●Biomechanics-Foot Type and Gait Type
●Weight
●History of Running
●How Fast/ far Do You Run?
●Are you Injured or Have you Been Injured in the Past Year?
●What is Your Goal?
●The Fit of the Shoe

1. 1) If you have a low arch (as shown in the picture )

you should choose Motion Control Running Shoes. Motion control shoes
typically have lots of ‘stuff’ or support on the medial (inside)

2. If you have a normal arch you should choose Stability Running

Shoes. They often have a semi curved shape.

3. If you have a high arch you should choose Cushioned Running Shoes.
They have a curved shape

5) Foot Biomechanics and Biomechanical Pattern ; they play an

important role in everything that happens above them....including Shin
Splint. The foot is designed to do two things every time you take a step.
First it has to absorb the shock of your body weight and second it has
to form itself into a rigid lever to push your body forward to the next
step.

Objasnis
A) You have a normal arch (neutral pronation)
B) You have a low arch (flat feet/ possible over-pronation)
C) You have a high arch (supination or under-pronation)
Nezz koji slajd al pred kraj hahah 😉

Stretching, Self Massage and Other Techniques to

Treat Shin Splints

1. Stop the activity that is causing the pain

2. R.I.C.E ( It stands for Rest, Ice, Compression and

Elevation)

3. Stretching Techniques and exersises ( in the picture

we see the Equipment needed to do the exersise : A
Foam Roller and an Elastic Stretching Band
One of the stretching techniques is doing as it showe sin the
picture
1. Balance your hands on the floor and roll back and forth
slowly
2. slowly sit back on your heels until you feel a stretch in
the front of the shins. Hold for 10-15 seconds.

3. Stretch on the Stairs Place your toes on the edge of a

stair and drop your heel toward the floor. Hold for 10-15
seconds

4. Using an elastic exercise band, loop the band around the

foot and pull back.
 5. Do this stretch with bare or sock feet. Cross one foot over
the other and place your toes down toward the floor.

Not to make it a bit too long presentation i will show you

some pictures of self Massage Techniques.
Iiiiii fajneliiiii zadnji slajd hahahaha
 Steps You Can Take to Prevent Shin Splints

1. Find out your biomechanical pattern and choose the correct shoes
to offer your feet the best stability.

2. ●Use the stretching and strengthening exercises

3. Warm Up Always warm up your body by first moving the big

muscles of your body which will help to avoid injury during your
workout.

4. Recovery Between Workouts take time to take care of yourself

which will help you to avoid an injury