Why Athletes Get Shin Splints: The Blunt, No-Excuses Breakdown
- Joseph Caligiuri
- 2 days ago
- 3 min read
Shin splints are not mysterious. They do not “just happen.” They are not a cosmic punishment handed down from the Running Gods. They are the predictable result of predictable decisions—something we see constantly at Stadium Performance in Dedham, especially among high school and college athletes from Boston and the MetroWest area.
Here’s the truth: Shin splints are earned. If your shins hurt, something in your behavior or biomechanics caused it.
Here is the no-fluff explanation of why they show up, why they stick around, and how athletes can finally get rid of them.
What Shin Splints Actually Are
Shin splints = Medial Tibial Stress Syndrome, an irritation of the tissues along the tibia caused by repeated stress the body isn’t prepared for.
Not random. Not “bad luck. ”Not “growing pains.”
THE 5 REASONS ATHLETES GET SHIN SPLINTS (Brutal but true causes we see repeatedly at Stadium Performance.)
1. Sudden Weight Gain + Increased Impact Forces
When an athlete’s mass increases faster than their tissue strength, the tibia absorbs more stress than it can tolerate.
This shows up when athletes return from:
School breaks
Off-season inactivity
Illness
Summer downtime
More weight + same impact = shin pain. Simple physics.
2. Under-Fueling or Eating Disorders or Disordered Eating
High school athletes are notorious for under-eating, whether intentionally or accidentally.
Under-fueling causes:
Weak connective tissue
Low collagen production
Poor shock absorption
Slower recovery
Weak tissue cannot handle sprinting, cutting, or jumping. Shin splints become inevitable.
3. Terrible Footwear Choices
Old shoes, worn-out soles, and incorrect footwear mechanics destroy lower-leg stability.
Footwear-related shin splints occur when:
Shoes are beyond their lifespan
Cushioning has collapsed
The wrong shoe type is used (e.g., flat sneakers for running)
Athletes insist on “favorite shoes” instead of functional shoes
Athletes love wearing their shoes until they’re eligible for retirement benefits. That’s a problem.
4. Overuse and Poor Training Load Management
Overuse is the #1 cause of shin splints among runners and court athletes.
Common overuse mistakes:
Rapid mileage increases
Doubling weekly practice volume
No rest days
Running exclusively on pavement
Multiple sports at the same time
Excessive conditioning drills
“More” is not better. Better is better.
5. Weakness in Key Muscles (Especially Ankles & Posterior Chain)
When the muscles that should absorb impact are weak, the shins take over—and fail.
Weakness-related shin splints come from:
Weak glutes
Weak calves
Weak tibialis anterior
Poor ankle stability
Poor landing control
Weak hip stabilizers
If the body can’t control impact, the tibia absorbs everything.
Who do we see get Shin Splints the Most?
We see them most in:
Basketball players
Runners
Soccer & lacrosse athletes
Under-fueled high school athletes
Athletes returning after long layoffs
Athletes who overtrain
Shin splints have favorite victims, and Boston provides plenty of them.
How Athletes Can Actually Fix Shin Splints
Do the following consistently and shin splints finally disappear.
1. Replace Your Shoes
If you hesitate, replace them.
2. Increase Training Gradually
Follow the 10–20% rule for weekly load.
3. Strengthen Your Posterior Chain
Your glutes, hamstrings, and calves protect your tibia.
4. Improve Ankle Mobility & Stability
Control equals shock absorption.
5. Fuel Properly
Under-fueling destroys tissue integrity.
6. Fix Landing Mechanics
If your knees collapse inward, shin splints are guaranteed.
How Stadium Performance Eliminates Shin Splints
Using the SP METHOD, we address:
Strength
Power
Mobility
Endurance
Timing
Health (nutrition)
Open Communication
Deceleration mechanics
Shin splints disappear when athletes train systematically—not randomly.
Bottom Line
Shin splints aren’t a mystery. They’re a message.
If you’re done guessing, book a free performance assessment at Stadium Performance in Dedham, trusted by athletes across Boston and MetroWest who want durability—not excuses.
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