Supportive Shoes for Shin Splints

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4.9out of 5
Not improved(3)
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Cured(54)
  • 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

    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
    • Chronicity 6-18 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
    • Chronicity 18+ Months

    Treatment Ratings

      Cured
      Other
      Not Improved
      Physical Therapy, Orthotics, Supportive Shoes, Proper Running Form

    Seriously consider acupuncture. I was a cross country runner all through high school and after I graduated I joined the military which required more running. I had chronic shin splints the entire time. I changed shoes, had my gait analyzed, had physical therapy, even had custom orthodic inserts made and nothing worked. Researched acupuncture and was skeptical, but to my complete surprise they were gone after two treatments. Don't know how or why but that was 3 years ago and haven't had them since.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

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

    A runner I looked up to told me three big points that have helped me with shin splints. 1. Run lightly. Almost tip toe and land on the balls of your feet. Form is crucial. Listen to the noise you're making. It shouldn't be very loud and there should be no dragging. 2. Exercise and stretch. Stretch your calves by propping your feet against a wall, fence, post whatever and leaning forward keeping your legs straight. Another is push against an object focusing on keeping your feet flat on the ground far behind you. Stretch your shins (this works best barefoot) by pointing your toes into the ground and rolling them to point back. Another is sitting down and pointing your toes forward and reaching out. 3. Keep your lower legs strong. This may sound like common sense or it might sound weird. But do your calf raises and range of motion work. Something he told me is lay a small towel (a dish towel works great) on the ground and stand on one end and pull it in with your toes. Repeat a few times.
    Also keep up with your shoes. It's expensive but it's the most important piece of equipment. Barefoot/minimalist shoes are increasing popularity. In my opinion this is a good thing. It is more natural. I like Brooks and Saucony but one shoe does not fit all especially when it comes to running shoes. Ask an expert at the store. Hope this helps! Keep running


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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.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Ice, Massage, Rest, Supportive Shoes, Stretching, Proper Running Form
    • Reevaluate your running form. Are you striking on your heel? Try to hit the ground more evenly to attempt to strike more on your forefoot.
    • Running store --> Gait analysis --> New shoes, maybe inserts
    • Stretch stretch stretch. Try and improve your ankle mobility and strength. Before and after runs try and write the alphabet in the air with your toes to stretch your ankles out. Stand on a step with your feet partially over the edge and move your feet up and down, if you have shin splints this will hurt, but it will make your muscles stronger.
    • Ice your shins and calves
    • Rest
    • Get off the treadmill. Run outside in varied terrain where every single pace won't hit the same parts of your legs over and over again, as on a treadmill
    • Foam roll your shins and calves

    Source: Used to have shin splints, this is all the advice I found online and got from my doctor. Did all these things, no longer have shin splints.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Ice, Supportive Shoes, Stretching, Supplements, Proper Running Form

    I'm only in High school but I've been running for 5 years:
    Fix your running form, land mid foot, not on your heal.
    Get proper running shoes
    Stretch more often
    Get more calcium; I drink milk all the time because I use to have tons of issues with shin splints/stress fractures, no issues anymore.
    Ice your shins


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  • Andrew Shin Splints

    • Age n/a
    • Male
    01
    Sep2015
    • Injury Status Cured
    • Chronicity 18+ Months

    Treatment Ratings

      Cured
      Other
      Not Improved
      NSAIDs - Anti Inflammatory drugs, Ice, Massage, Supportive Shoes

    I suffered for years. So debilitating I could hardly walk. I'm an exercise physiologist so I thought I knew exactly how to fix the problem. I tried everything I knew according to the scientific research. Footwear, ice, massage, anti-inflamms, etc etc. Whilst they helped to alleviate acute symptoms - they didn't help long-term.
    Believe it or not - NUTRITION fixed my chronic problem. I know, it sounds crazy. I eliminated grains (specifically gluten) for autoimmune disease purposes and my shin splints literally disappeared. All training variables remained the same, but the shin splints went away. I think your article is great but I just thoug