As many experienced men can tell you, shin splints are no fun for runners. The good news: if you take care of your feet, you may be better equipped to protect yourself from pain.
To do this, it helps to understand exactly what you are trying to prevent. “Shin splints are a general term for discussing pain in the lower leg when people are active with walking, running, or athletics,” says foot and ankle surgeon/podiatrist Mark J. Mendeszoon, FACFAS, FACPM, a partner of Precision Orthopedic Specialties Inc in Chardon, Ohio and the owner of Achilles Running Shop in Willoughby, Ohio and Erie, Pennsylvania. The medical term for shin splints is medial tibial stress syndrome.
“Typically, lower leg pain in runners that can be considered shin splints involves muscle imbalances in the lower leg. Biomechanical defects over a period of time can lead to adaptation and pain during activities “The muscle most commonly responsible for pain in the lower leg is the posterior tibialis tendon complex.” Mendeszoon adds that this muscle appears on the back part of the large bone, the tibia and the small bone called the fibula.
“If there are lower leg muscle imbalances that are commonly associated with a flat foot, high arch, or tight Achilles tendon, the posterior tibialis muscle will gain a mechanical advantage and begin to work stronger, generating more force and moving away from the bone,” he further explains. “Initially, this pain without bone damage is called shin splints. If this continues as normal forces on the tibia bone, then the bone may in turn get a stress reaction. Finally, the tibia bone can partially break and this is called a stress fracture.
Can the right running shoes prevent shin splints?
In short, no. But taking care of your feet, seeing a podiatrist regularly, and investing in quality sneakers can help your case.
As Mendeszoon says, there is no special individual shoe for correcting shin splints. But you have options. “Understanding an athlete’s body type, biomechanics, foot type, running goals and running services can help direct a specialist to get the runner in the right shoe for the runner,” he says. . “In addition, proper footwear equipment, a strength and flexibility program, and cross-training can help alleviate and/or prevent shin splints. Rotating the shoes can also relieve pressure points on foot impact points, which could decrease lower leg and foot pain.”
Compression socks are also a great addition to a runner’s toolbox to minimize lower leg pain “by applying proper compression and improving blood circulation and reducing swelling in the lower legs.” , according to Mendeszoon. In some situations, athletes may need over-the-counter insoles or even custom foot orthotics. “Working with the appropriate medical specialist, such as a physical therapist, chiropractor, sports physician, orthopedic surgeon and/or podiatrist, can allow the runner to return to activity in a safe and effective manner,” he says. he.
Follow these foot care tips for better runs
For general foot care, Mendeszoon recommends athletes take care of their feet. This doesn’t just mean giving you relief when your leg hurts, the skin on your feet is also important. “In addition to good socks and well-fitting shoes, there are other recommendations to protect your skin and feet,” he says. “Lace and unlace your shoes so they fit snugly and friction can be reduced on high-friction areas such as your heels and on the tops of your toes or the soles of your feet.”
Mendeszoon also recommends storing your shoes in a clean, uncluttered place, as opposed to a dark spot like a closet where fungi, bacteria, and viruses can grow. “Spraying your shoes with Lysol daily can reduce the impact of these organisms,” he adds. “If your feet sweat a lot, use a can of antiperspirant spray and spray your feet before putting your socks on to reduce the sweat component,” he continues, noting that fungus (which can create a foot condition of athlete or fungal nails) thrive and grow in moist areas. “Also use a powder in your shoes to decrease contact with moisture. If you wash your shoes, remove the insoles, put them on a light spin cycle and let them air dry.”
Another thing Mendeszoon says to keep in mind when shopping for shoes is that people’s feet can change size in six months to two years. “So it’s always important to measure your feet whenever you buy new shoes. The recommendation is usually to buy shoes between mid-afternoon and evening, when your feet are the biggest,” he says. “Work with stores in your local community and their specialist can help you achieve your health goals.” (When buying sneakers online, order from companies that offer no-hassle return policies if you are unhappy with your purchase.)
These 10 great pairs of shoes for runners have top-notch cushioning, excellent support, and durability. Combined with proper foot care, they can even help you avoid the dreaded shin splints. As always, if you experience pain in your foot or lower leg, see a qualified professional like a podiatrist or orthopedic surgeon to get to the bottom of the problem.
8 pairs of super comfortable shoes to prevent shin splints
Brooks Ghost 14
There’s a good reason runners love Brooks’ Ghost line of sneakers. This particular pair features serious cushioning for support while you run and a segmented Crash Pad, the sneaker speaks of an integrated section of shock absorbers. Expect stability and comfort as you transition from heel to toe and a secure fit. Bonus: so many color options to choose from.
Flights Merrell Moab
For trail enthusiasts who want to take good care of their shins, we love this well-cushioned trail runner. It’s a beast for easily navigating between firm ground and lighter ground trails and has a removable PU foam insole for extra support, as well as the FloatPro Foam midsole.
About Cloudstratus
This Swiss brand knows how to design one hell of a running shoe. If you’re looking for an ideal running shoe to prevent shin splints, consider the Cloudstratus, the company’s most cushioned model. The sneakers have two layers of their plush Cloudtec technology. This means improved protection while you run, great energy return and durability. In addition to dreamy, well, cloud-like support, the sneakers are also wonderfully lightweight.
VEJA Marlin running sneakers
This post-oil running shoe (translation: it’s made with recycled plastic bottles) is a runner’s dream. Offering a six millimeter lower drop for a natural stride, those concerned about shin splints will also appreciate an L-foam insert in the forefoot for shock absorption and energy return and premium cushioning. order in the insole (as well as a removable padded insole with arch support). Efficient energy return and a grooved construction for added flex means you won’t have to pound the pavement too hard.
Skechers Max Cushioning Premier – Vantage
Are you looking for a running shoe to fit wider feet? This highly cushioned sneaker (hence the name) comes in medium and extra wide widths and offers maximized cushioned support. The athletic trainers are well ventilated thanks to a mesh upper and the brand’s Air-Cooled Goga Mat insole. They’re also designed with a lightweight, responsive ULTRA GO cushioning platform and so-called Natural Rocker technology to give your stride a smooth heel-to-toe transition while running or power walking.
Nike React Infinity Run Flyknit 2
We loved the first iteration of these ultra-cushioned, sexy running shoes that were specifically developed to help athletes prevent injury. While the jury was out on the science behind the shoes, our experience was a comfortable ride that made long runs enjoyable. The latest version features a similar design, with a new reinforced Nike Flywire upper, even more foam and a wider forefoot than the original.
Altra Paradigm 6
Serious runners love Altra’s unique FootShape design, which (as the name suggests) mimics the shape of the foot rather than the narrower shape of other brands. Standout features of this model include Altra Ego Max midsole foam for a spring in your step; Innerflex, grid-like grooves cut into the midsole for increased flexibility and a balanced cushioning platform (this keeps your heel and forefoot equidistant from the ground, supposed to reinforce alignment and create a low impact landing). PS The mesh upper is a godsend for keeping airflow moving on your feet.
Hoka One One Bounce 7
Hoka One One is known for its massively cushioned running shoes, and the Bondi line offers the best of all models made by the brand. This latest iteration gives runners that elevated layer of EVA foam, with a mesh upper for breathability and the trademark Meta-Rocker shape, which aids in a smooth ride. New for the 7 is a memory foam collar.
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