Dr. Ashley Katzenback's Comprehensive Guide on Overcoming Shin Splints

SANDWICH, Mass. - June 2, 2026 - PRLog -- For many hikers, shin splints can turn a scenic trek into an agonizing ordeal. While the standard advice is often simply to "rest and ice," OutdoorAdept's latest collaboration goes deeper into the biomechanics of the lower leg. Dr. Katzenback, who has been treating athletes for nearly two decades and owns Cape Concierge Physical Therapy, points out that for hikers, the real problem typically lies behind the shin bone in the posterior tibialis muscle, rather than the front.

A central theme of the newly released guides is the crucial physiological relationship between flat feet and medial tibial stress syndrome (MTSS). Dr. Katzenback explains that flat feet and overpronation shift the angle of pull on the posterior tibialis tendon, forcing the muscle to overcompensate.

"A strong arch enables the posterior tibialis to shorten and contract at its optimal angle. Strong posterior tibialis holds the arch up. Let either one go, and you're in trouble with both," noted Dr. Katzenback, illustrating why the two conditions so often travel together.

The guides detail how downhill hiking specifically exacerbates the issue. The eccentric contractions required to brake and control a descent put massive strain on these deep posterior muscles. Rather than relying purely on external fixes like insoles, the publications emphasize eccentric strengthening as the most effective clinical intervention.

"The biggest misconception about shin splints is that people think they can fix them with footwear," says Dr. Katzenback. "Footwear is a tool. Strengthening is the actual fix."

The articles, complete with detailed eccentric exercise routines like barefoot heel raises and "woodpecker" balance movements, are available to read for free on OutdoorAdept:

• Hiking With Shin Splints: https://outdooradept.com/hiking-with-shin-splints/
• Hiking With Flat Feet: https://outdooradept.com/hiking-with-flat-feet/ (https://www.google.com/search?q=https://outdooradept.com/...)

About OutdoorAdept: OutdoorAdept is a comprehensive online destination for outdoor guides, covering everything from hiking and mountaineering to camping and footwear. Dedicated to providing well-researched, expert-vetted content, OutdoorAdept equips enthusiasts with the knowledge and gear recommendations they need to explore nature safely and comfortably.

About Dr. Ashley Katzenback: Ashley Katzenback, PT, DPT, CMTPT is a Doctor of Physical Therapy and the owner of Cape Concierge Physical Therapy. Since 2006, she has been treating patients by identifying and addressing the root causes of pain rather than chasing symptoms. She specializes in highly personalized care designed to help athletes and active individuals avoid unnecessary surgeries and medications.