Shin splints are a common running injury that can cause pain along the inner shinbone. The condition is often caused by overpronation, which is when the foot rolls inward too much when you walk or run. This can put excessive stress on the muscles and tendons that support the shinbone, leading to inflammation and pain. If you’re a runner, there are a few things you can do to reduce your risk of developing shin splints. One of the most important is to choose the right running shoes.
When choosing running shoes for shin splints, it’s important to look for a pair that provide good support and stability. The shoes should also have a good amount of cushioning to help absorb shock. Some runners with shin splints find that shoes with a motion control feature can help reduce pain. Motion control shoes are designed to prevent the foot from rolling inward too much, which can help reduce stress on the shinbone. However, it’s important to note that motion control shoes are not right for everyone. If you’re not sure if you need motion control shoes, it’s best to consult with a running expert.
In addition to choosing the right running shoes, there are other things you can do to reduce your risk of developing shin splints. These include: Warming up properly before running, avoiding running on hard surfaces, and gradually increasing your running distance and intensity. If you do develop shin splints, there are a few things you can do to treat the condition. These include: Resting the injured leg, icing the shinbone, and taking over-the-counter pain relievers. In most cases, shin splints will resolve with rest and treatment. However, if the pain is severe or does not improve with treatment, it’s important to see a doctor.
Symptoms of Shin Splints
Shin splints is a common condition that causes pain along the shinbone. It is caused by overuse of the muscles and tendons that attach to the shinbone, and can be aggravated by improper footwear or running technique.
The most common symptom of shin splints is pain along the inner edge of the shinbone, which may be worse during or after exercise. Other symptoms may include:
Shin splints can be diagnosed by a doctor or physical therapist. Treatment typically involves rest, ice, compression, and elevation (RICE), as well as stretching and strengthening exercises. In some cases, orthotics or custom insoles may be recommended to correct biomechanical problems that are contributing to the condition.
Risk Factors for Shin Splints
Shin splints are more likely to occur in people who:
| Risk Factor | Explanation |
|---|---|
| Increased training load | Suddenly increasing the distance or intensity of runs can put excessive stress on the shin muscles and tendons. |
| Improper footwear | Running shoes that are too worn out, too small, or lack adequate support can contribute to shin splints. |
| Biomechanical problems | Certain foot and leg malalignments, such as overpronation or high arches, can put extra stress on the shinbone. |
| Hard surfaces | Running on hard surfaces, such as concrete or asphalt, can increase the impact on the shinbone. |
Best Running Shoes for Shin Splints
Shin splints are a common running injury that can be caused by a number of factors, including improper footwear. The best running shoes for shin splints will provide support, cushioning, and stability to help prevent and alleviate pain.
When choosing running shoes for shin splints, it is important to consider the following factors:
- Support: The shoes should provide good support for the arch and heel to help prevent overpronation, which can contribute to shin splints.
- Cushioning: The shoes should have adequate cushioning to absorb shock and protect the feet from impact.
- Stability: The shoes should provide stability to help keep the feet in a neutral position and prevent them from rolling inward or outward.
- Fit: The shoes should fit snugly but not too tightly, and they should provide enough room for the toes to move comfortably.
Some of the best running shoes for shin splints include:
- Brooks Ghost 14
- ASICS Gel-Kayano 28
- Mizuno Wave Inspire 17
- New Balance Fresh Foam 1080v11
- Saucony Hurricane 23
People Also Ask
What are the best inserts for shin splints?
There are a number of different inserts that can help to alleviate shin splints, including:
- Arch supports
- Heel cups
- Cushioned insoles
- Custom orthotics
The best type of insert for you will depend on your individual needs and the severity of your shin splints.
How do you treat shin splints?
Shin splints can be treated with a combination of rest, ice, compression, and elevation (RICE). You should also avoid activities that aggravate your pain, such as running. Other treatments for shin splints include:
- Stretching
- Strengthening exercises
- Physical therapy
- Medication
If your shin splints are severe, you may need to see a doctor for further treatment.
