Hey Guys,
Any recommendations for running shoes to avoid shin splints? Any other suggestions apart from shoes to run few Ks without excruciating pains in shins?
Running Shoes for Shin Splints
mikewall38 on 27/07/2023 - 21:37
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or sand, oofff
Any other suggestions apart from shoes to run few Ks without excruciating pains in shins?
Change your running style.
Trying to work on my running form but it will take time i guess
There are no shoes that stop shin splints, you gotta stop running with high impact.
Im not a pro but heres my take.
I'd recommend getting sized up correctly if you havent already. I ran for years in the "wrong" runners. It did me a world of wonder when i bothered to get sized up and get the correct type of shoes. My impact injuries disappeared.
You'll probably need to buy a good pair of runners as well. Think the $200-300 range. You can get plenty in the sale but i reckon you should focus on a quality pair whether in the sale or not. I normally buy last years 200-300 pair in the sales for 100-200.
Theres a lot to think about in a runner - stability/support, cushion type, heal-to-toe offset. What type of terrain you run on. Do your reasearch properly. Dont rush. Try multiple pairs on from different manufacturers. Go to multiple stores. I found the whole thing a bit of a process tbh.
Take a look at your physique. Do you have strong legs/muscles? if not, work in some strength training etc. Theres videos on YT aimed at running strength exercises for your legs.
remember, everyone is different. what works for me may not work for you.
Thanks for the detailed reply.. was thinking of going down to athlete's foot.
It’s NOT the shoes! You can get shin splints walking, best way to avoid is to start slow and short distance the. Build up. First sign of shin splints, either during or after exercise, stop for a few days, the start again, SLOWLY. SHIN splints are tightened muscles that can even in extreme circumstances cause fractures. Good on you for exercising, now take it slow and get the benefits without the pain, do NOT EVER push through the pain of shin splints. Good luck
What people commonly call shin splints is tightened muscles, but technically they aren't shin splints until the tiny fractures actually occur.
Good running shoes & run on grass. Have a look at Asics GEL Kayano. If you're on a budget you can buy last year's model at a DFO or find them on marketplace etc.
see a sports physio. its worth it.
Other than that… high cadence is your friend at minimising impact. if you have a running watch set up cadence and aim for 180bpm
i saw Mark when i had pain in my calves and he helped me out - https://www.tbmlockerroom.com/cadence-is-king/
I don't think there are specific shoes to avoid shin splints. Afterall shin splints are caused by over-use of muscles so
- Don't over-train. Take time to gradually increase your running mileage.
- Do strength training of your shin muscle.
- Do lower-impact runs. For example on the grass, high cadence with shorter steps, etc.
Get fitted for a proper shoe and or running style assessed by a physio.
Like athlete's foot scan thingy?
Shoes will not help with shin splints. Do you have pain on the lateral or outerside of your leg? Are you sure it's not a compartment syndrome? Could it be tibial stress syndrome?
Try start with altering your running technique. Smaller strides with higher frequency. You should land under your centre of gravity. If you're overstriding you are decelerating and accelerating.
To be honest you should see a Podiatrist and get a Biomechanical assessment.
One thing that should be assessed is your midtarsal joint axis. Some people are prone to supinate excessively which put them at risk of shin splints.
Its on the outerside of leg just beside the front bone.
Thanks, any recommended podiatrist in Melbourne?
Address the weakness, shoes won't really help.
I've had shin splint issues in the past, so this is just my opinion.
Getting your physician to examine your feet and legs to establish for sure if it is indeed Shin Splints is what you should confirm first. Dr Google isn't always accurate with the diagnosis ( I've been berated by my siblings on this - they're both doctors). They can probably refer you to a podiatrist who can establish other things like your arch level - normal/ low/ high/ flat as well as your level of pronation,supinaton, etc. You can probably get an idea of this by trying that 3D walking mat analysis at Athletes Foot as well - its free. (I've got a low arch - so sadly 'trendy' casual shoes are a no go as they offer no proper arch support - Florsheims and RM Williams are out the door). Now seeing a good GP/ Podiatrist can also establish other unheard of problems that get misdiagnosed with Plantar Fasciitis for instance - I've got an issue called Tarsal Tunnel Syndrome, very painful…was limping around for a solid 6-7 months. Again, a good GP is key to this. If they're not touching, prodding and man-handling your feet to find out the root cause, they're not a good GP/ podiatrist. Doing regular blood checks would be good as well as high Uric Acid levels can cause unwanted pain in all the wrong places.
Now whats worked for me, and I think THIS has been the most important bit, is that I started going to the gym which included leg training. Leg presses and Calf raises really help with strengthening the muscles around your bones and nerves which in turn strengthen your legs overall. Now again, this is what helped ME. Please be sure to check with your GP if this is suitable for your needs or not. And when you do perform these exercises, learn proper form and technique from a personal trainer or on youtube, i think Athlean-X is pretty credible along with the Buff Dudes. Again, use caution and common sense to be sure that the advise you get is solid or not.
In terms of shoes - Asics Gel Kayano - 27, 28, 29 have helped me a lot. The 27s are my favourite as they're not fully mesh cloth all around and provide some more protection from the elements including rain puddles which just soak through the newer mesh/ cloth-all-over shoes. Brooks Glycerin GT ( GT gives better arch support) and Brooks Adrenalin GT are the new ones that I've tried and they're pretty good too. Also, another GP friend of mine did mention that you cant stick to one kind/ brand of shoe. You have to keep switching between the different kinds of shoes so as not to develop other feet issues like heel pain, etc.
Lastly, get compression socks that cover your calves pretty well and use them during your walks and runs. It'll help with getting some much needed relief. These are the ones I bought a few years ago for $18 but for some reason they've gone through the roof with their pricing so probably checking on alternative cheaper ones would be better https://www.amazon.com.au/Physix-Gear-Compression-Graduated-…. I think at the most $20-$45 is reasonable for a pair.
I've been told that running on grass or a playground is better as its not as high impact as concrete, but I really didn't notice much of a difference.
Hope you get some relief from the issue. Good luck.
Thanks alot for great feedback. I guess GP/podiatrist is the next step.
Did you work on your running form?
I actually tried compression pants and socks and they did help.
Didnt really change my form as no one really mentioned an issue with it.
Shoes won't help, adequate form and decent nutrition far more likely to help (more K2, D3 and adequate collagen forming amino acids - all lacking in modern diets)
True shin splits (with bone micro-fractures) occur far more often in vegans than any other nutrition group (due to reduced above components) :/
Trying to Work on the form…but it will take time as you can not just change the way you run 😁
If you are new to running I'd suggest focusing on low HR running as this will slow you down considerably which will also reduce the impact on your legs. You'll also recover quicker for your next run.
As soon as you get any shin discomfort stop and walk.
Run on grass.