No single running shoe can help everyone prevent shin splints because each person has a unique running style. The best running shoe to prevent shin splints is based on your particular foot shape and running mechanics as well as the state of the shoe. Running in worn-out shoes of any type is asking for injury.
Running Mechanics
Your heel hits the surface first when you run. This hit sends a shock wave up your leg that must be absorbed by your body. Your weight shifts to the front of your foot as you push yourself forward from your toes. If that initial shock on your foot is not partially absorbed by your shoes and if your shoes don't help the weight-shift during your steps, you can end up with shin splints, according to Rice University Sports Medicine website.
Shoe Replacement
If your running shoes were working fine for several months and you suddenly started to develop shin splints, it might be time to replace your shoes. Shoes that are worn out no longer have adequate padding to absorb the shock. Running shoe wear can show up on the bottom of the shoe with worn-down rubber or treads or in the shoe's inner padding. Inner padding that is too worn can be dented or crushed. The general rule is to replace your running shoes every 300 to 500 miles, which translates to every three or four months if you run an average of 100 miles per month, REI says. If you run less frequently, your shoes will not need to be replaced as often.
Shoe Type
A shoe type that does not adequately support your foot or absorb shock can lead to shin splints. Figuring out your foot's shape and mechanics is the first step in getting the right type of shoe. Your arches can be high, medium, low or flat, a shape you can determine by your wet footprint. Low arches and flat feet tend to lead to pronation, or an inward roll of your foot as you run. High arches usually lead to supination, or an outward roll of your foot. An extreme inward roll, or over-pronation, works best with motion control shoes. Stability shoes work well for pronation while cushioned shoes are best for supination.
Considerations
Running shoes are not always to blame for shin splints. Shin splints can come from running with tight leg muscles you did not adequately stretch and warm up. When shin splints occur, the only way to get rid of them is to rest your muscles, Rice University notes, which might mean cutting out running until you heal. Once you resume your running routine, it's best to start slowly, gradually and make sure you've corrected the issue that led to the shin splints in the first place.
Member Comments