to top 10 table

10 Best Running Shoes for Shin Splints Tested

last updated Dec 10, 2019
Running is a high-impact, intense activity that is enjoyed by men, women, and children all around the world. Whether you jog for fitness, run for competition, or just enjoy highly active sports, there is always the possibility of injury. Some of the most common reasons for running injuries include falling, cramps, and shin splints.

If you’ve ever had the misfortune of experiencing a shin splint, you’re not alone. Up to 15% of running injuries are caused by shin splints every year. Many of these could have been avoided if the runner was wearing the right footwear. In this article, we’re going to go over the best running shoes for shin splints in an effort to help avoid this painful experience. The shoes on our list will help prevent these kinds of injuries so you can focus on your running.

This is the best product on our list that is currently in stock:

icon
ASICS Gel Nimbus 21
94.2/100 our score
Shock Absorption
94
Comfort
94
Support
95
Stability
93
Durability
95
ASICS Gel Nimbus 21
Why is it better?

Cushioned heel and forefoot

GEL-infused

Heel stability features

Good price

In a Hurry? Editors choice:
ASICS Gel Nimbus 21
Test Winner: ASICS Gel Nimbus 21
Amazon Link
Researched Sources
3
Researched Sources
Reviews Considered
2.5k
Reviews Considered
Hours Researching
12
Hours Researching
Products Evaluated
15
Products Evaluated
Last Updated:
By Felician Gavrau:

For this upgrade, we've added three new shoes, ASICS Gel Nimbus 21 and ASICS Gel Venture 6 are upgrades to older models on the list, and New Balance M940V3 is a new entry. These shoes are considered the best running shoes for shin splints on the market today and will help improve your performance while reducing pain!

Sorting Options
Shock Absorption Comfort Support Stability Durability By Default
Rank
PictureProduct
Name
Rating
Shops
#1
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
96.4
Shock Absorption
98 %
Comfort
97 %
Support
97 %
Stability
94 %
Durability
96 %
Price Comparison Last Updated (14.12.19)
#2
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
94.2
Shock Absorption
94 %
Comfort
94 %
Support
95 %
Stability
93 %
Durability
95 %
Price Comparison Last Updated (14.12.19)
Amazon Link
$97.15
#3
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
91.6
Shock Absorption
91 %
Comfort
93 %
Support
90 %
Stability
93 %
Durability
91 %
Price Comparison Last Updated (14.12.19)
Amazon Link
$99.99
#4
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90.2
Shock Absorption
87 %
Comfort
94 %
Support
92 %
Stability
85 %
Durability
93 %
Price Comparison Last Updated (14.12.19)
#5
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
88.2
Shock Absorption
88 %
Comfort
92 %
Support
84 %
Stability
85 %
Durability
92 %
Price Comparison Last Updated (14.12.19)
#6
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
86.2
Shock Absorption
82 %
Comfort
86 %
Support
92 %
Stability
87 %
Durability
84 %
Price Comparison Last Updated (14.12.19)
#7
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
84.2
Shock Absorption
84 %
Comfort
82 %
Support
84 %
Stability
86 %
Durability
85 %
Price Comparison Last Updated (14.12.19)
#8
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
80.2
Shock Absorption
81 %
Comfort
85 %
Support
85 %
Stability
70 %
Durability
80 %
Price Comparison Last Updated (14.12.19)
Amazon Link
#9
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
76.4
Shock Absorption
80 %
Comfort
82 %
Support
71 %
Stability
74 %
Durability
75 %
Price Comparison Last Updated (14.12.19)
Amazon Link
$124.99
#10
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
73.2
Shock Absorption
68 %
Comfort
84 %
Support
70 %
Stability
75 %
Durability
69 %
Price Comparison Last Updated (14.12.19)

Top 10 Picks

1. Hoka One One Clifton 3

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
96.4
Hoka One One Clifton 3
Amazon Link
Shock Absorption
98
Comfort
97
Support
97
Stability
94
Durability
96
best offer for today
more shops
Pros:

Superior cushioning

Uncompromised stability

Lightweight

Durable

Breathable, soft upper

Cons:

Some buyers reported issues with quality

Some users found the toe box too small in size

Sizes run small

This third version of the Clifton model really hits the sweet spot, ideally balancing cushioning and weight. This lightweight favorite is ideal for runners with shin splints because it provides the essential cushioning and stability to prevent injury without slowing you down, and that's why it's #1 on our list.

Read more

Shock Absorption

These running shoes are well-cushioned and designed to provide runners with the right amount of shock absorption. If you need a pair of running shoes that can handle the impact that comes with running and that will prevent shin splints, these are a great way to go.

Comfort

Weighing only 7.4 oz. in the women’s version (add about another ounce for the men’s shoe) this lightweight shoe is easy to wear for miles and miles. Though this new seamless mesh upper does not have the smooth look of its predecessor, it sits very comfortably on the top of the foot. Using the Hoka rocker technology that tapers up from toe to heel, the Clifton 3 gently encourages forward movement while maintaining a comfortable, stable foot strike. The Clifton’s foundation is a sole packed with a generous layer of CMEVA foam and a feather-soft interior. The seamless, breathable mesh upper is impressively flexible and an enlarged toe box add to the attractive features of this shoe.

Support

If you are tired of dealing with running shoes that don't provide you with the right amount of support, you will love these. They provide enough support to ensure your arch is well supported and prevent injury and pain associated with lack of support.

Stability

Runners that suffer from shin splints need a pair of shoes that offer enough stability that ensures shin splints don't emerge will be happy to hear that these shoes offer more than enough.

Durability

Hoka redesigned the upper for greater durability over the previous version.

2. ASICS Gel Nimbus 21

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
94.2
ASICS Gel Nimbus 21
ASICS Gel Nimbus 21 2
ASICS Gel Nimbus 21 3
Amazon Link
Shock Absorption
94
Comfort
94
Support
95
Stability
93
Durability
95
best offer for today
Amazon Link
$97.15
Pros:

Cushioned heel and forefoot

GEL-infused

Heel stability features

Good price

Cons:

Some athletes find the toe box too small

The shoes have been found to run small by some buyers

This takes the place of ASICS Gel Nimbus 18 on our list, and the newer model comes with a lot of great features and upgrades. Some of these include Impact Guidance System Technology, SpevaFoam 45, and Ortholite X-40 Sockliner. These upgrades make this one of the most advanced and comfortable shoes on the list.

Read more

Shock Absorption

Shock absorption is important when dealing with shin splints. You’ll find that the midsole uses FlyteFoam tech for extra cushioning and bounce. The micro-fibers that are used to construct the midsole also make it extremely lightweight as well.

Comfort

In order to provide maximum comfort no matter how long you run or how rough the terrain is, SpevaFoam 45 runs the length of the shoe and provides your foot with a soft and lasting platform.

Support

This features Otholite X-40 Sockliner, which not only provides a high level of breathability, but it also has higher rebound properties for extra support.

Stability

In order to improve stability and your foot’s natural gait, ASICS added Impact Guidance System Technology into the shoes. It also has a 10 mm drop from heel to toe and molded EVA that conforms to your feet.

Durability

ASICS is a well-known brand in the runners' world and for good reason. They use the best materials and technology when creating their shoes for high performance and durable products.

3. Asics Gel Venture 6

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
91.6
Asics Gel Venture 6
Asics Gel Venture 6 2
Asics Gel Venture 6 3
Amazon Link
Shock Absorption
91
Comfort
93
Support
90
Stability
93
Durability
91
best offer for today
Amazon Link
$99.99
Pros:

Gender-specific cushioning

Forefoot and heel GEL infusion

Heel clutching system

Moisture-wicking upper

Well-priced

Available with interesting features

Cons:

Some feel the shoes run narrow

Some find the toe box too tight

This is an upgrade to ASICS Gel-Venture 5, which it replaces on the list. If you prefer venturing out and trying new paths, no matter how rugged the terrain may be, these are for you. They have special cushioning and outsoles that can take on the toughest surfaces.

Read more

Shock Absorption

In order to increase shock absorption and reduce the stress on your feet and knees, ASICS added their unique Rearfoot GEL cushioning. The designed also helps a smooth transition to midstance.

Comfort

The upper is made of high-quality mesh fabric that improves moisture-wicking for dry and comfortable feet. It also helps prevent bacteria and fungi from forming.

Support

Everyone has different needs and issues with their feet. ASICS took this into consideration when designing these shoes and included removable sock liners which allow you to modify with a medical orthotic for extra support.

Stability

The outsoles were made to take on all types of terrain. It features reversed lugs which help increase traction when going uphill and downhill.

Durability

The outsoles also feature ASICS High Abrasion Rubber, a specially engineered material that is highly durable. Reviews have been very positive when it comes to the durability of these shoes.

4. On Cloud

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90.2
On Cloud
Amazon Link
Shock Absorption
87
Comfort
94
Support
92
Stability
85
Durability
93
best offer for today
more shops
Pros:

Multiple cushioning elements

Clouds provide cushioning and stability

Slip-on/off laces

Light light light

Cons:

Some buyers reported durability issues

Some users did not like the tongue

Both On Running and Hoka One One have well-earned reputations for comfort and cushioning. Much depends on your individual running style, gait and running environment. Because of the emphasis on cushioning, the On Cloud has earned a prestigious position on our list. In addition to being very light and comfortable, reviewers raved about the easy to use and highly effective lacing system.

Read more

Shock Absorption

As far as shock absorption, these running shoes definitely have your back and will ensure your shin splints are both prevented and treated.

Comfort

In addition to the Clouds that line the sole and move independently to provide cushioning precisely where you need it, this lightweight shoe has slip-on laces and a padded tongue that add to its comfort.

Support

On’s Cloud is their basic running shoe. Of course, On applies similar technology to variations on the Cloud for trail running and other specific conditions. The technology packed into these 7-ounce beauties earns them this slot on our list. The design, which is well-documented in videos on the company website, has open “clouds” on the soles that compress to cushion your contact with the ground and remain compressed for a strong push-off into the next step.

Stability

This balance of cushioning and stability is well-supported by test runners and makes On’s Clouds a great choice for people with shin splints.

Durability

As far as durability, these running shoes are pretty good as long as you take care of them--remember, if you take care of them they will take care of you!

5. Mizuno Wave Inspire 13

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
88.2
Mizuno Wave Inspire 13
Amazon Link
Shock Absorption
88
Comfort
92
Support
84
Stability
85
Durability
92
best offer for today
more shops
Pros:

Wave pattern on soles reduce and deflect impact

Shock attenuation midsole

Heel cushioning

Firm stability

Cons:

A few cases of foot abrasion have been reported

Reports of quality issues

Though 9 ounces seems heavy in comparison with some of the other shoes on our list, the Mizuno Wave Inspire is still a very lightweight running shoe. Featuring good cushioning and stability, reviewers loved the special heel cushioning system and support system.

Read more

Shock Absorption

The U4ic midsole provides excellent shock attenuation while the firm sole holds the foot to protect against slipping and pronation. The Waves reduce and redirect the force of each impact away from your foot for superior strike cushioning and sole responsiveness

Comfort

The Wave Inspire’s comfort starts at the ankle and extends through the midsole to the toe box, with a shock attenuating and upper made of breathable yet supportive mesh.

Support

These running shoes provide a great deal of support thanks to their well-cushioned system.

Stability

Since these shoes are well-cushioned they are a little heavier than others--however, these additional features also ensure that you get the right amount of stability.

Durability

These running shoes are really durable and built to last, however, they are not for all terrains.

6. Brooks Glycerin 14

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
86.2
Brooks Glycerin 14
Amazon Link
Shock Absorption
82
Comfort
86
Support
92
Stability
87
Durability
84
best offer for today
more shops
Pros:

Plush comfort

Stabilizing saddle

Well-cushioned ankle collar

Impact dispersing sole panels

Cons:

Some buyers report durability issues

Runs narrow on some wearers

The Glycerin 14, produced by the grand master of running shoes, Brooks, is ready to provide cushioning where you most need it, along with an upper that stabilizes with comfort.

Read more

Shock Absorption

The colors of the Brooks Glycerin 14 sole indicate the different pressure zones and how the sole is designed to disperse impact in each zone through specific impact panels.

Comfort

The saddle holds the foot without excessive pressure and the sole impact panels do double duty by providing targeted cushioning and a smooth transition from heel to toe. The ankle collar is spongy and responsive and the interior is silky.

Support

As far as support, this model has strategic cushioning to ensure that you get the support that you need no matter how far you run.

Stability

It is important to have the right amount of stability if you want to prevent shin splints. These shoes offer optimal amounts of stability and help prevent any injury or pain associated with lack of stability.

Durability

This model is pretty durable and able to withstand hundreds of miles.

7. Saucony Zealot ISO 2

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
84.2
Saucony Zealot ISO 2
Amazon Link
Shock Absorption
84
Comfort
82
Support
84
Stability
86
Durability
85
best offer for today
more shops
Amazon Link
$79.90
Pros:

PWRGRID+ midsole cushioning

Flexfilm shape-conforming upper

Stabilizing saddle

Tri-Flex sole – flexible and promotes stability

Cons:

Shoes run narrow on some people

The shoes run small

Saucony’s Zealot ISO 2 provides comfort through a combination of cushioning and fit. The innovative ISOFIT construction allows the Zealot to have a custom-like fit, and hugs your foot for comfort and responsiveness.

Read more

Shock Absorption

While this pair of shoes doesn't offer the most shock absorption, it certainly provides more than enough to ensure that you don't have to deal with shin splints.

Comfort

The PWRGRID+ midsole working with the Flexfilm upper enables the shoe to conform to the shape of your foot for a comfortable, cushioned run.

Support

At about 9.5 ounces, the Zealot ISO 2 offers a 20% increase in cushioning through a Saucony midsole technology called PWRGRID+. The TRI-Flex sole composition improves force dispersion by widening the dispersion area while delivering excellent traction.

Stability

Thanks to the well-cushioned system these shoes have, you will find that they offer a great deal of stability--more than enough to ensure you don't have to deal with shin splints.

Durability

While these are not the most durable pair of running shoes they are definitely able to withstand the test of time if you treat them right.

8. Brooks Adrenaline GTS 17

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
80.2
Brooks Adrenaline GTS 17
Amazon Link
Shock Absorption
81
Comfort
85
Support
85
Stability
70
Durability
80
best offer for today
Amazon Link
Pros:

Good cushioning

Stabilizing

Fits most gaits and strike patterns

Soft interior, heel collar, tongue and mesh upper

Durable

Cons:

Not very durable, the shoes have premature wear issues

Some buyers have reported that the shoes run wide

The Brooks Adrenaline GTS 17 is one of the wonderful options for cushioned running shoes that is available for runners who suffer from shin splints. Reviewers who use these shoes love how comfortable they are, and even runners who have a bit of extra body weight find that these shoes provide optimal support and cushioning.

Read more

Shock Absorption

The mesh upper material of the shoe is designed so it provides comfort and stability to the entire foot and the shoe is also made with a thick heel sole and wide toe box to reduce shock impact and protect the foot with every step you take.

Comfort

Brooks aimed to create a good shoe for shin splint sufferers and developed the Brooks Women's Adrenaline Gts 17 in a way to the majority of female runners will find the shape comfortable and the sizing options acceptable to their needs

Support

With every variation in foot strike, runners found the cushioning to be well-placed and to be very supportive and to be beneficial at relieving foot and leg pain.

Stability

he cushioning meets each runners’ needs without going overboard and compromising stability and control. The Brooks Women's Adrenaline Gts 17shoes are great for wearing at the gym, on the track, on trails, or for everyday errand running.

Durability

These running shoes are pretty durable, but definitely not built to withstand trails or tactical terrain.

9. New Balance M940V3

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
76.4
New Balance M940V3
New Balance M940V3 2
New Balance M940V3 3
Amazon Link
Shock Absorption
80
Comfort
82
Support
71
Stability
74
Durability
75
best offer for today
Amazon Link
$124.99
Pros:

Lunarlon foam in forefoot and toe

Air Zoom throughout sole

Thick insole

Cool and breathable

Flywire stability system

Cons:

Some users feel the Zoom Vomero 11 runs narrow

Some athletes have reported premature wear issues

This is the third generation of New Balance’s 940 series and features some very noticeable upgrades and changes that include better cushioning, shock absorption, and stability. It offers runners a thick midsole for extra comfort, which is important if you suffer from shin splints.

Read more

Shock Absorption

In order to improve shock absorption from the last model, New Balance made a huge upgrade to the midsole and added ABZORB foam. This not only provides better shock absorption but more cushioning as well.

Comfort

The ABZORB foam is used to cover the full length of your shoe to give you extra cushioning and comfort you won’t find in most shoes.

Support

It also features a single-density medial post which not only helps improve control and support, but it also reduces the weight and stiffness of the shoe for better performance.

Stability

In order to improve stability, you’ll find that this shoe has a lower drop than other models on the list. The outsoles also feature deep flex grooves for better traction and control.

Durability

The runner used to make the outsole uses Ndurance technology that makes this a highly durable shoe that is perfect for running on pavement and roads.

10. Saucony Cohesion 10

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
73.2
Saucony Cohesion 10
Amazon Link
Shock Absorption
68
Comfort
84
Support
70
Stability
75
Durability
69
best offer for today
more shops
Amazon Link
$64.95
Pros:

Lightweight

Heel and Toe impact protection

Reinforced sole

Maintains barefoot experience

Zero drop

Promotes forefoot strike

Cons:

A few runners reported premature wear

A few cases of size issues have been reported

Runners get shin splints but some runners are more prone to the than others. If you are one of the unlucky runners to suffer with this condition, you now how important it is to find running shoes that support your feet and legs. The Saucony Women's Cohesion 10 is an example of a shoe that protects your feet and reduces shock impact and helps reduce the severity of shin splints.

Read more

Shock Absorption

Designed to enable greater control over foot fall while reducing impact force on the feet, the Saucony Cohesion 10 is a lighter weight shoe that provides all of this and more.

Comfort

As you run, the shoe hugs your foot, again imitating your natural footfall and running motion. It is made with supportive insoles and protective outsoles and is made with moisture-wicking materials as well. With a low drop design, high grip sole, and integrated toe protection, the Cohesion 10 is a perfect shoe for runners who need help with their shin splints without it costing them an arm and a leg.

Support

For runners trying to overcome shin splints, the Saucony Women's Cohesion 10 running shoes are designed to help promote forefoot strike which many runners find supports recovery. They are also cushioned in the soles and are made of a soft yet supportive fabric that helps reduce foot and leg strain during your runs and workout sessions.

Stability

Fortunately for you, these running shoes provide greats stability thanks to their ample cushioning system.

Durability

When it comes to durability, these running shoes are pretty good--although they are definitely not the most durable options on our list of reviews. These shoes are perfect for those of you who need excellent shock absorption and are worth every penny. They will last if you use them in the right terrain and take care of them properly.

Criteria Used for Evaluation

Stability

Check for the proper amount of stability. Make sure that the shoe will keep your feet in the right position to avoid any minor or major injuries. Also, select shoes based on your feet type. If you have flat feet, choose a pair of shoes which has support for flat feet. If your toes splay wide, you may want to look for a pair with a larger toe box.

Comfort

For long distance running, it is necessary to be comfortable in your shoes. You should check the cushioning system of the shoe to make sure that it is comfortable and will support your weight and running style. Comfortability is also achieved by making sure you have the right size and fit running shoes. If you have high arches or splayed toes, be sure to look for shoes that accomodate your needs to make sure you're comfortable.

Shock Absorption

Since shin splints come from repeated use and shocks to your shins, having a running shoe with good shock absorbtion will definitely help you avoid this condition.

A shoe's shock absorbing capabilities typically come from the sole. Generally speaking, the thicker the sole, the more shock absorbtion that a shoe has, but this isn't always the case. By investing in research and inventing new technologies such as air pockets and different cushioning structures in the soles shoe companies have been able to increase shock absorbtion while decreasing the thickness of the sole. This is great because not all runners like their shoe's stack height to be too high. When looking for the right shoe for you be sure to take your running style and how heavy you are into consideration and you'll find a pair with just the right amount of shock absorbtion for you.

Durability

Every dedicated runner understands that their shoes take a beating. When you’re covering several miles a day, your shoes need to be able to stand up to all types of conditions for long periods of time. This means that they need to be made of durable material that’s also light and breathable. If the shoe is too tight, it can actually lead to fungal infections or further injury to the foot itself. It needs to be snug, prevent slippage, and offer you the right type of sole for the terrain that you choose. The last thing anyone wants is to spend 100 or more dollars on a shoe that falls apart in a month.

Support

How supportive your running shoes are goes a long way towards avoiding shin splints and other injuries and makes a big impact on how you run as well. You want shoes that support your foot and ankle well, especially if you're a trail runner, but that aren't restrictive. When choosing a shoe be sure to look at the support structure it offers while also taking your running style into consideration. People who enjoy minimalist, barefoot style running shoes will want something less supportive, but it may still be a good idea to have a back up pair with more cushioning and support than you're used to for when you start to feel shin splints coming on. Likewise, heavier runners will want to make sure they buy a pair of shoes with lots of support to help protect their feet and ankles from the added strain the additional weight causes on your bones and joints.

Expert Interviews & Opinions

Most Important Criteria (According to our experts opinion)
Sort criterias acording to:
Experts Opinion Editors Opinion Users Opinion By Default
Click on a to rate the most important criteria:
#1
Shock Absorption
Rate This Criteria as Most Important
#2
Comfort
Rate This Criteria as Most Important
#3
Support
Rate This Criteria as Most Important
#4
Stability
Rate This Criteria as Most Important
#5
Durability
Rate This Criteria as Most Important
Try Some Inserts

If these shoes still don't help you eliminate shin splints completely, or if you want to continue running in your favorite shoes, then there's another option that can help you. Orthotic inserts can be purchased at nearly every footwear or sporting goods store that are specifically designed to prevent shin splints.

Alternate Cardio

If your cases of shin splints are persistent and overwhelmingly painful no matter what shoes or inserts you wear, you may want to consider trying other forms of cardiovascular exercise. Some common alternatives to running that are easier on the shins include cycling, swimming, and using an elliptical trainer or rowing machine.

Other Factors to Consider

Protection

Good running shoes can protect your shins, knees, and even lower back from unnecessary injuries. They can correct your form and remove some of the stress on your shins. This can also help you to recover from shin splints without having to completely give up your workout. You may have to dial things back, but a good running shoe can protect you enough to get you through. We’ve looked at a huge number of factors and reviewed some of the best running shoes on the market for runners with sensitive shins.

Use

Many runners need to address minor or major issues with shin splints during their running careers. Luckily most of the time, shin splints are not an issue that necessarily ends your running career. One known contributor to shin splints is poor shoes, either in quality or because of deterioration. This does not mean purchasing one of the pairs of shoes on our list will cure your shin splints overnight, but running in high-quality, cushioned, stabilizing shoes will certainly stack the deck in your favor and minimize at least one damaging element in your running regime.

Frequently Asked Questions

q: What are Shin Splints?

a:

Shin splints are a deep muscular pain that occurs inside and outside of the shin. This pain can ultimately cause significant injuries to the foot and cause health issues like stress fractures. Luckily for most, shin splints can be avoided with the right training and the right shoes. If you tend to suffer from the problem of having high arches or throbbing pain in the shins, its good to think about getting the best shoes for shin splints.

q: What Causes Shin Splints?

a:

Below are some of the most prevalent causes of a runner having shin splints:

  • Overpronation: Pronation simply means the rolling inwards of one's foot when walking or running. Neutral runners may experience pronation but to a very low degree, unlike overpronators who have to deal with excessive rolling of the feet which means more pressure exerted on the knee joint. Runners dealing with overpronation should look for shoes that will offer them both motion control and added stability. The more pronation you experience the more stability you will need to get from your running sneakers. The material used in making the arch point of any given running shoe is the one that offers and determines the amount of stability of a given shoe
  • Running on hard or sloppy surfaces
  • Wearing running sneakers that are worn out and or not fitting hence inadequate support and cushioning
  • Having feet that are flat
  • Having tight calf muscles
  • Having weak ankles or Achilles tendons that are tight
  • Being overweight, which means additional pressure on your joints
  • Resuming running after a long period of no running
  • q: What is Pronation?

    a:

    Pronation is very common among athletes, and is generally experienced by everyone to some degree. Its the natural inward rolling of ones feet or foot as we walk or run. People who are considered to be neutral runners have low levels of pronation but then there are runners who experience pronation at very high levels. These type of runners suffer from what we call over pronation. Those who experience very little pronation suffer from supination.

    Runners with excessive pronation are advised to get running shoes that offer them extra stability combined with natural movement. Stability of the shoes is determined by the amount of pronation that a runner experiences during their running sessions or when walking around.

    q: How do I know if I have shin splints?

    a:

    Watch out for these symptoms so that you can determine whether you have shin splints or not:

    • Pain & tenderness experienced in the lower part of your leg
    • Experiencing discomfort and pain each time you flex your toes, especially upwards
    • Leg pain, especially around the ankles and knees, after running a few kilometers

    But it’s also important to note that not every pain you will experience in your legs (especially the lower section of the leg) is necessarily brought on by shin splints. To diagnose a shin splint condition, it's best you visit a specialist so that they can determine what the condition is. However, before going to the doctor you can consider using compression socks when you go for a run.

    The socks might help in blood circulation, around that specifically affected compartment hence blood flows better, which in turn will relieve the pressure and reduce the amount of discomfort experienced. If you train regularly or run often, and you are always experiencing leg pain in the lower part around/ above the ankles but just below the knees, this could be due to a stress fracture (the microfracture can either be tibia). An X-ray done by a professional can be the best way to diagnose this condition.

    q: How do I prevent shin splints?

    a:

    Below are some of the ways of preventing and treating shin splints.

    • Buy new running shoes: Most of the time a new pair of sneakers that can offer additional cushioning and support to your feet, especially the lower part of your legs, will bring relief to the feet, hence prevent further pain caused by shin splints.
    • Compression Socks: These cause more blood flow in your muscles, especially the muscles around your legs. This means there will be a reduced chance of you having pain, discomfort, or inflammation.
    • Foam Rollers: These are a must-have piece of gear for every athlete. Runners who tend to experience pain caused by shin splints should use foam rollers to get rid of the inflammation that tends to affect the lower legs on a regular basis.
    • Compression Wraps for Shin Splints: compression wraps are designed to get rid of discomfort and inflammation that is brought about by shin splints. Try these compression wraps on your next run.
    • Taping: Taping is another option when you are looking for a good way to relieve the pain caused by shin splints. The taping techniques help the body muscles to relax and reduce pressure which reduces inflammation and pain

    .

    q: What are the best exercises for treating and preventing shin splints?

    a:

    It's crucial that you understand and know the different varieties of shin splint exercises. Even though it's unfortunate that most doctors and therapists will recommend not running when you have shin splints, there are some exercises workouts you can do to hasten the recovery and repair process of your leg muscles.

    • Stretching the leg muscles: Stretch the Achilles tendon, the front shins, and the calves as much as you can to reduce the inflammation and pain caused by shin splint. Each shin splint stretch could either make or break the recovery, so diligence must be maintained while doing the stretches.
    • Trace the alphabet using the big toes in your feet. The alphabet should be on the floor. This should be done for each leg as it will help in stretching and strengthening the front shin and calf muscles.
    • Alternate walking with heels on the ground and toes off, and regular walking ( each for a maximum of 30 seconds) This should be done for each leg as it will help in stretching and strengthening the front shin and calf muscles. It also helps in avoiding shin splint pain and inflammation. You should make sure you do the 3 above exercises at least three times daily

    .

    If the shin splint worsens or doesn't get better regardless of doing the above workout sessions, you can then go for cross training. This can involve activities like weight training, cycling, or even swimming. These should be done until you have recovered enough to resume running. Once you resume running, make sure that you increase the rate of your mileage steadily but not more 10% of the distance covered in running daily.

    q: How can I reliever may shin splint symptoms?

    a:

    There are two methods of treating shin splints: surgical and non-surgical. The non-surgical ways are:

  • Rest
  • Cold therapy
  • Special tape and taping techniques
  • Wearing compression socks
  • Physical therapy sessions
  • Cortisone shots
  • Deep tissue massage
  • Posture correction therapy and proper alignment techniques
  • Sources

    1. Randy O. Williams, Live Strong, Health & Fitness Website
    2. Kuru, Kuru Footwear, Sporting Website
    3. Dr Scholls, Dr Scholls, Health Website