7 Tips To Know For Buying Running Shoes For Shin Splints
Category: Professional Running Tips
Shin splints normally occur in individuals that are runners, dancers, in the military or in a number of other sports. The condition often occurs due to cumulative stress due to repeated pounding on the bones, joints and muscles in the lower legs. Finding the right running shoes for shin splints can help reduce the risks of getting shin splints or having the condition reoccur.
What Are Shin Splints?
Shin splints whose medical term is Medial tibial Stress Syndrome is a pain along the front of the lower leg bone with the worst pain occurring between the knee and the ankle. The pain can vary from reasonably mild to severe enough to prevent an individual from continuing the activity until the condition has healed.
While it is possible for anyone to get shin splints some people are more at risk. Those people most at risk include:
- Beginner runners (or beginners in other sports that require running)
- Running on uneven terrain such as over rough ground, uphill or hard surfaces such as concrete.
- People with flat feet or high arches.
- People who are active in sports that require frequent starts and stops such as tennis, basketball etc.
- Runners, dancers and other athletes who suddenly change their training routine by increasing the intensity or duration of their training.
What Causes Shin Splints
Shin splints are caused by repeated stress put on the shine bone and the muscles and joints that connect to or support the shin. The stress can be due to a number of activities including running, jumping, or sudden starts and stops.
The continual stress on the shin bone causes the muscles around the shine bone to become inflamed and swell, which puts pressure on the shin bone itself resulting in pain. The more stress placed on the shin bone the more painful the conditioner can become.
In addition, the constant pounding and stress on the bone can result in minute cracks in the bone.
What Are Some Prevention And Treatment Methods For Shin Splints?
You may not be able to prevent shin splints, but by taking certain prevention methods you can reduce the risk of suffering from shin splints. Here are some ways you can reduce the risk of developing shin splints.
- When running don’t increase your mileage too quickly or by too much.
- When running as often as possible on softer surfaces such as grass and dirt trails rather than on concrete. Vary your running surfaces as much as possible.
- After running leave enough time for resting and recovering between training runs.
- Stretch your calves- Calf stretching exercises can help strengthen your lower legs and build up your muscles to help you prevent shin splints from occurring in the first place.
- Choose the right running shoes for shin splints.
Despite your best efforts you may still get shin splints, if you do, treating this condition is normally quite simple.
Treatment for this condition includes:
- Resting from any activity that places undue stress on your shins. Rest needed may be as short as a couple of hours, a few days or up to two weeks. If you experience no improvement after 2 weeks seek the advice of a medical professional.
- Elevate your legs for several 1/3 periods throughout the day.
- You can use ice packs every couple of hours for up to 20 minutes at a time to help reduce swelling of the muscles.
- Your doctor may recommend that you take an over the counter anti-inflammatory to help reduce inflammation and swelling. Take only as directed.
- You can also wear compression stockings or use compression bandages to add support to your calves and shins.
- You should also massage your shins with foam rollers.
- Once your shin splints have healed you may want to buy special running shoes for shin splints that will provide the right cushioning and support to keep your shin splints from reoccurring.
How Shin Splints Can Affect Your Running Ability And Effectiveness
Once a runner develops shin splints it can affect the runners ability and effectiveness in a variety of ways. When the shin splints first develop the pain may slow your run times and cause you to take a break in your training in order to rest your shin or shins and allow the condition to heal.
If you continue training (running) with a shin splint the condition will only worsen and may result in severe pain resulting in even slower speeds and limping which may cause aches in other parts of the legs or the hips. If you continue to ignore the pain and keep training then you may suffer fractures to the shins which can result in several months of being unable to train at all.
Why Do You Need ‘Special’ Running Shoes For Shin Splints?
Having the proper running shoes for shin splints can help prevent you from developing shin splints in the first place and if you have all ready suffered from this condition the right shoes can help prevent a recurrence of the condition.
7 Tips for Choosing Running Shoes for Shin Splints
To be perfectly clear you should know that is no running shoe for shin splints as such. The tip for purchasing a running shoe to help prevent shin splints is to purchase the best shoe you can find for runners. Here are some tips for choosing the best running shoe.
1. Choose a shoe with the best outsole.
Look at the bottom of the shoe and make sure that the outsole provides both traction and durability without being too stiff or heavy. You also want to make sure that footprint of your shoe matches your own footprint.
2. Choose a running shoe with the correct midsole thickness
You want your running shoe to have enough cushioning to reduce the impact to your foot when you are running, but should also feel right at running speeds.
3. Make sure that the shoe has proper heel cushioning
You want to look for a balance between cushioning the heel and keeping it stable while still allows you to stride comfortably when running.
4. Also pay close attention to the shoes forefront.
You want the front of the shoe to have a balance between cushioning your foot against the impact with the ground and the shoe allowing you to push off with each step.
5. Make sure the toe box of the shoe is roomy enough
To prevent your toes from rubbing against the shoe when running or feeling squashed or pinched.
6. Don’t Forget the Heel Cup.
Your heel cup should cradle and support the heel comfortably while still allowing for comfortable movement of the ankle.
7. Make sure you have the proper ankle collar.
The ankle collar is the wrap at the top of the shoe and should not allow the heel to rub against it or allowing rubbing on either side of the ankle bone.
The very best running shoes for shin splints are running shoes that provide you with right fit and comfort that’s why these tips are useful.
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