A massive systematic review identified more than 100 possible risk factors for shin splints. Out of those, only 9 had moderate evidence to support them. From those nine, just 4 stood out as decent predictors of this common injury. In our humble opinion, after 10 years in high-level sports performance and education, traditional shin splints research is missing the bigger picture. 

Traditional Shin Splints Research

Most traditional research explains shin splints as a tissue problem. The idea is that an overactive muscle pulls on the periosteum (the tissue lining the bone). An outdated paper states, “Shin splints are brought on by persistent strain on the connective tissues that attach your muscles to the bone and the shinbone.” Leading you to believe a muscle that barely contributes to force production in running, the tibialis anterior, is at fault.

This leads many to blame the tibialis anterior, a muscle that barely contributes to force production in running.

Even worse, traditional research often suggests shin splints come from flexibility problems. It emphasizes risk factors like hip range of motion, ankle mobility, and foot shape. [Click Here to see our article debunking foot posture]. 

This outdated view often leads to poor management. Athletes waste time on things like static stretching, foam rolling, or tibialis anterior training.

Fortunately, modern research tells a very different story.

Where New Research Is Heading 

Updated modern shin splint research states, “Histological studies fail to provide evidence that shin splints is caused by periostitis as a result of traction. It is caused by bony resorption that outpaces bone formation of the tibial cortex.”

In other words, shin splints are not a flexibility issue or caused by foot posture. Rather, they are a bone stress injury related to load management.

This stress comes from two main sources:

• Ground impact forces during high-impact activity (like running or jumping)
• Compression and shear forces during the midstance phase of running

Muscles, especially the calf group, pull on the bone with significant force. Surprisingly, these muscle forces exceed the impact from the ground. The result is compression and slight bending of the tibia. This effect is strongest on the lower back side of the shin, exactly where most stress injuries occur.

Interestingly, the stronger the muscle contraction from the triceps surae (calf muscles), the greater the compression. However, this might also reduce harmful bending forces, which could protect the bone. 

Final Thoughts and Real Solutions to Shin Splints

This new evidence dramatically shifts the strategy for resolving shin splints. The real solution is not found in stretching or foam rolling. It’s not about chasing hip flexibility or fixing foot posture.

Instead, the key lies in smart load management, progressive training, and strengthening the right muscles in ways that reduce harmful stress on the tibia.

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Author: 

Dr. Dillon Caswell, PT, DPT, SCS

Doctor of Physical Therapy | Board Certified Sports Specialist

Hope Evangelist | Top-Selling Author & Speaker | Human Performance Expert