Supportive Shoes for Shin Splints

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4.9out of 5
Not improved(3)
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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Ice, Supportive Shoes, Stretching, Strengthening Exercises, Proper Running Form

    Check running form, try to run on softer surfaces, maybe buy new shoes, ice for 15-20 min, strengthen anterior tibialis, and write the alphabet with your ankles. I may be missing something, but these are the main things I have done along with appropriate stretching.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Proper Running Form
      Improved
      Ice, Massage, Supportive Shoes, Stretching

    I tried different shoes, foam rolling, icing, calf stretching. What eventually helped for me was switching to forefoot/midfoot striking. Even just try it for a couple minutes, it is an immense relief. But it's pretty risky to make that big of a change in gait in a short period of time.


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  • 29
    Dec2015
    • Injury Status Cured
    • Chronicity 2 - 3 Months

    Treatment Ratings

      Cured
      Supportive Shoes
      Improved
      Ice, Rest, Compression, Proper Running Form

    I'm not saying that minimalist shoes get rid of shin splints, but my personal experience was that my shin splints went away when I switched to them, and they haven't come back even as I transitioned back to more cushioned shoes a few years ago.

    I started running in 06, developed pretty debilitating shin splints by late 07 and over the next year went to several different specialty running stores to get fitted for more and more cushioned (and expensive) shoes. My shin splints got worse. I tried ice baths, compression wraps, trying to change my stride, dramatically cutting back my running volume, etc.

    In 08 I read a post on Reddit making fun of the way VFFs looked and saw a few comments by people saying they had fixed their shin splints. By that point I was desperate and willing to try anything. Bought a pair (cheapest running shoes I ever bought until I discovered cross country shoes years later) and within three months my shin splints were gone. The only time they ever came back was when I misplaced them a year later and did a brisk 7 miles in an old pair of aggressively cushioned shoes.

    I have no idea how or why it worked, or if it will work for other people. I do know that:
    The VFFs were extremely punishing to me as a heel striker and I quickly became a mid-foot striker.

    My pace slowed down considerably when I transitioned, as my feet were now the most sore part of my running anatomy and took a while to acclimate.

    My volume decreased significantly at first, for the same reason.

    I have long since stopped running in VFFs, switching to progressively less minimalist shoes as the years have gone by, though I do still trail run in cross country shoes. I think I've found that for me personally the less toe drop in the shoe the better, but about 8 to 10 mm of cushion is pretty nice for those long road runs.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Massage, Rest, Supportive Shoes, Stretching, Proper Running Form

    I've never been to a PT or any professional for my shin splints. I did go to podiatrist shortly after one occurrence but for an unrelated injury. What I found that helped me was to completely change my shoes to a zero drop shoe, focus on running on the balls of my feet rather than heel striking, stretching out my calves, foam rolling my shins after each and every run, and possibly the most important, taking the time to heal before trying again. During my research of shin splints and my own experience, it's usually always a muscle imbalance, bad form, and too much intensity. Certain arches makes you more likely to develop shin splints.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Rest, Supportive Shoes, Strengthening Exercises
      Worsened
      Orthotics

    Rest. When you do heal up, I'm a huge believer in minimalistic shoes and barefoot running to strengthen up your calves. Jumping rope barefoot is also a great exercise. I was prone to shin splits playing football and that was the only thing that made a difference. Orthotics were just a crutch that allowed my feet to get weaker.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Supportive Shoes
      Not Improved
      Ice, Massage, Rest

    When I was training up for Ranger School years back I was running about 20 miles a week in a pair of Brooks and developed the worst shin splints. I tried to rest, ice it, massage, and nothing really did much. The only thing that worked for me was switching to a minimalist shoe (I used nike 3.0s). The pain got a lot worse that first week I was in the nikes, but once my body adjusted it was great. I havnt had any shin or foot issues since!


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Orthotics, Supportive Shoes, Stretching, Strengthening Exercises

    I used to develop shin splints all the time until a took a cardio course that forced me to do 40-60 min of cardio 3 times a week. In order to fix this I first got new shoes with good insoles and started focusing on stretching my calves and trying to strengthen my anterior tib (muscles on front of shin). The way I built up to distance running was using a stationary cycling bike to build my endurance, progressed to elliptical to get used to the motions of running down with the endurance I gained, then onto the track. When I first started running didn't go very far distance wise, but I was able to jog for the entire workout without pain or being too exhausted.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Orthotics, Ice, Rest, Supportive Shoes

    I was a sprinter in high school and used to get really bad shin splints once a year. If the shin splints develop as you run farther and farther, your leg muscles may be getting fatigued and not absorbing the shock of running very well, causing your tibia/shins to absorb the shock.
    Some things that could help: - better running shoes or insoles - running on softer ground; rubber track, grass, sand, dirt. Avoid cement and concrete. - slowly increase distance you run so your muscles get used to it - supplement your cardio by riding a fixed cycle/bicycle to increase cardio without putting more stress on your joints/bones/etc - I personally did not run as hard when I developed shin splints, if it hurts to run, you're only gonna make it worse, best to let it heal, also icing it might help with recovery.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Ice, Rest, Compression, Supportive Shoes, Stretching
      Not Improved
      Orthotics

    After leg surgery on both legs I got awful shin splints from even walking. Minimalist shoes helped strengthen(the OPPOSITE of orthotics which baby and eventually weaken) them, stretching and ice helped soothe them, and compression sleeves helped me still be able to run, and I'd even wear them while resting to help soothe as well. Choose any one of these three and I think you'll see at least an improvement. Time also helps.