Shin splints, or pain in the lower leg, is a common injury caused by endurance training or weight-bearing exercises such as running, particularly in beginner runners. Weak or dropping arches in your feet can cause shin splints, as can ill-fitting, worn-out shoes or over-training. Shoes that fit your feet and are designed to provide cushioning and support during running will reduce the impacts on your shins, helping preventing shin splints.
Fit
Finding the right shoe is not an easy task, as your feet and your stride differ from those of other people. Some companies offer shoe fittings that take into account your foot measurements in both standing and sitting positions, along with an analysis of your walking stride as judged from a walk on a treadmill.
Durability
If you run approximately 30 miles each week, your shoes will only last about two months -- the more you weigh, the less time your shoes will last. If the mid-sole contains two or more overlapping creases, the shoe has lost about half of its supportive abilities. Without proper support, your arch could drop, causing shin splints. Replace worn-out shoes in a timely fashion to prevent this condition.
Orthotics
Supporting devices that fit inside your shoe, or orthotics, provide support for your foot, particularly the arch. The insoles that come with shoes are often low quality -- purchase a separate shoe insert to ensure maximum support. These inserts can last more than two years -- longer than the life of the shoe itself.
Types
Running shoes come in three types. Motion control shoes are extremely firm, which makes them appropriate for wide or flat feet. Runners with over-pronated feet, or feet that roll inwards at the ankle, should choose shoes with more motion control. Stability shoes feature mid-soles made of a strong material, appropriate for men who weigh more than 200 lbs. or women who weigh more than 150 lbs. Finally, cushioned shoes don't offer much support, but they are fashioned to absorb shocks as much as possible, making them ideal for runners with supinated feet, or feet that roll outwards at the ankle and have high arches. Choose a shoe with Abzorb cushioning, commonly found in New Balance shoes, to help alleviate impacts to your knees and shins.
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