When you run, your feet are subject to a great deal of stress. And if you’re not wearing the right shoes, that stress can cause pain in your shins. That’s why it’s so important to know what the best shoes for shin splints are and how to wear them correctly.
Your lower leg consists of two bones, the fibula and the tibia. The fibula is located in the inside of your foot, whereas the tibia extends down behind your ankle and across the sole of your foot.
The tibia is the larger bone and provides stability to your lower legs. It also helps absorb the impact of your weight when you walk and run.
In addition, your muscles and tendons attach to the tibia. If any of these tissues are overworked or not properly conditioned, they can be damaged and lead to inflammation of the tibia.
Symptoms of shin splints include sharp, throbbing pain along the front of your shin or on the inner side of your leg. In severe cases, the shin may swell and become tender to touch.
Most cases of shin splints resolve with rest and simple treatments. But it’s important to remember that shin splints can take up to 3 months to heal completely.
If the pain doesn’t improve, see your doctor. He or she can give you a diagnosis and recommend treatment. The doctor might use X-rays or bone scans to make sure there isn’t a stress fracture or other injury.
You should stop exercising until your shin splints go away. That’s because if you continue to run or walk with shin splints, you can aggravate your injury and possibly damage underlying tissue.
It’s also important to use ice on your shins after workouts to help reduce swelling and ease the pain. You can also massage the area with a foam roller.
Acupuncture can be used to relax your shins and relieve some of the pain. But be sure to check with your doctor before using any type of acupuncture.
Taking over-the-counter anti-inflammatory medications can ease pain and reduce swelling. Alternatively, your doctor can prescribe stronger medications like ibuprofen or naproxen sodium (Aleve).
The most effective way to prevent shin splints is to use the right shoes for running and other activities. The best shoes for shin splints have a high level of cushioning, which can help absorb some of the shock that your feet receive when they hit the ground.
To find the best shoes for shin splints, consider your training goals and your running style. If you’re new to running, try on a pair of running shoes before you buy them.
Once you have a pair of shoes, be sure to wear them for at least a few days before deciding whether they are right for you. If you’re not comfortable wearing them, consider buying a pair of orthotics to wear in the shoes.
Those who want to run but struggle with shin splints may benefit from wearing a pair of running trainers that have a high level of cushioning and a lightweight construction. The Hoka One One Arahi 5 is a great option, thanks to its EVA midsole that offers excellent cushioning and stability while still being comfortable to wear.