Best Shoes for Shin Splints
Do your shins hurt? You may be one of many people suffering from an extremely common overuse injury called shin splints. Pain from shin splints is usually felt in your lower legs, and that pain can be on the front, the outside, or the inside of your leg.
Shin splints are common among runners, dancers and other athletes in high-impact sports. Running, jumping and other motions put consistent stress on the shin bone, both directly from impacts and indirectly as your muscles and other connective tissues pull and tug on the bone. That stress can cause swelling and irritation that weaken the bone, and cause pain.
The pain from shin splints starts slowly and builds up over time. Fortunately, resting and icing the injury usually brings relief. Wearing supportive shoes can help you recover from shin splints more quickly. Even better, the right shoes can help guide you to a natural gait and reduce the force of impact–making you less likely to suffer from shin splints in the future.
What are Shin Splints?
Shin splints are the common term for medial tibial stress syndrome. Medial refers to the middle, and the tibia is your shin bone. Shin splints, then, involve repeated stress on the middle of your shin bone that ultimately leads to inflammation and pain.
Whenever you walk, run or jump you are applying force to your shin bone. On top of that, you’re also stretching the muscles, tendons and ligaments in your legs. Some of these connective tissues attach to your shin bone and can tug and pull on the bone as you move. These stressors are normal, but when you overdo things physically that regular stress can start to add up. Repeated stress without enough rest causes inflammation, which leads to pain and stiffness.
Shin splints are considered an overuse injury, meaning that they develop over time rather than in response to a single accident or trauma. The more active you are, especially if you ramp up your level of activity suddenly, the more stress you put on the bone and the more likely you are to get shin splints. That’s why shin splints are common among dancers, runners and other athletes.
Fortunately, there are exercises you can do to alleviate the pain, such as the seated towel stretch demonstrated in the video below.
Most Commons Causes & Risk Factors
- OveruseThe most common and general cause of shin splints is simply overdoing it physically. If you suddenly ramp up how hard you exercise or how often, or switch to high-impact activities, the increased strain and impact on your shin bone and soft tissue can lead to shin splints.Overuse
- Weight GainPregnancy or other rapid weight gain can increase your risk of shin splints simply because the greater weight increases the load on your legs. If you are overweight it becomes extra important to begin any new exercise routine slowly, so you can give your body time to build up strength and adjust without overdoing it.Weight Gain
- Flat FeetAnother major risk factor for shin splints is flat feet, which can as much as double your risk for shin splints. People with flat feet get less shock absorption with each step than those with more defined arches, meaning those impacts add up all the more quickly. The amount your ankle rotates may also be a factor, but it’s not clear if this is a cause of shin splints or simply another symptom of having flat feet.Flat Feet
- Abnormal GaitWhile flat feet is among the major risk factors for shin splints, most things that alter the way you walk can increase your risk. Over pronation is one example, and having one leg longer than the other is another. These imbalances put increased strain on your legs as your body tries to compensate for the difference.Abnormal Gait
- Improper FootwearWearing shoes that lack good support, have worn out, or that have uneven wear patterns can all increase your risk of shin splints. The issue here is two-fold. First, supportive, comfortable shoes like KURUs simply protect your body from more stress and impact. Second, worn out or unevenly worn shoes alter your gait, leading to the same issue described in the section above. The best walking shoes for shin splints will cushion impact while encouraging a healthy gait.Improper Footwear
Facts and Stats
We take a look at some facts and stats you might not have known about shin splints.
- Shin splints is the common term for medial tibial stress syndrome
- Flat feet that cause excessive over pronation can double your risk of shin splints
- About 1 in 5 aerobic dancers will suffer from shin splints at some point
Treatment
Find out how to treat shin splint pain so you can get back to doing what you love.
Shin splints are a very common injury so it’s easy to find yourself falling victim to these aches and pains! Fortunately, treating shin splints is generally easy as well. Many at-home treatments are effective against shin splints, but you may want to see a doctor or gait specialist about any underlying causes if the pain persists or returns frequently.
Here are some options for treating shin splints:
- RICEThe go-to for inflammation and pain is often this simple course of treatment.RICE
- RestGive your shins a break! Try to walk, run and stand less if you can. Consider switching to low-impact exercises like swimming, cycling or yoga.Rest
- IceApply ice packs to the areas you feel pain for 15-20 minutes at a time. This can help reduce swelling and the associated pain and stiffness.Ice
- CompressionUse bandages or athlete tape to wrap your shins. This can boost circulation.Compression
- ElevationAnother way to boost circulation and promote faster healing is sitting with your feet elevated.Elevation
- A Stretching RoutineA regular stretching routine helps you improve strength and flexibility, which in turn reduces your risk of overuse injuries like shin splints. There are a variety of stretches that can help prevent shin splints. Look for ways to activate your Achilles tendon, your calves, and the muscles and ligaments around your shin.A Stretching Routine
- Anti-inflammatoriesOver the counter drugs that reduce inflammation, like aspirin or ibuprofen, can help manage the pain and swelling from shin splints.Anti-inflammatories
- Weight LossBecause shin splints are the result of excessive stress and impact, losing weight can reduce the load on your legs and make you less likely to develop shin splints.Weight Loss
- Supportive ShoesIt’s important to discard shoes that have worn out and no longer support you, or shoes with uneven wear patterns that disrupt the way you walk and run. Wearing supportive shoes like KURUs gives your body more cushion and protection from impact, helping you prevent shin splints or recover from them more quickly.Supportive Shoes
- Analyze Your GaitThis is less about treating shin splints and more about understanding and treating any underlying causes there might be. If you have persistent problems with shin splints or other treatments don’t seem to help, you may have an abnormal gait that is putting extra stress on your body. Physical therapists and some running stores offer gait tests and can give you guidance on a path forward.Analyze Your Gait
FAQs
What are the best running shoes for shin splints?
Shin splints are a common problem for runners, so you may be on the hunt for the best women’s or men’s running shoes for shin splints. Good running shoes for shin splints will feature the right balance of cushion and support to protect your shins from impact and reduce the strain on muscles and tendons as you move. If you have flat feet, high arches, or differences in leg lengths you’ll also want a shoe that helps balance out those differences for a more natural gait.
Why do my shoes give me shin splints?
Shin splints can be very closely related to the kind of shoes you wear. Shock, stress and impact all contribute to this painful condition, so the best type of running shoes for shin splints are those that cushion each step. Shoes that lack cushion, or have too much cushion and not enough firm support, make your body take the full force of each step or jump. If your shoes are worn out, or have uneven wear patterns, you may be putting extra stress on certain parts of your body. Or your body may be doing extra work to compensate for the changes to how you move. Either way, the result is extra stress on your shin and a greater risk of shin splints.
Will shoe inserts help shin splints?
Preventing or recovering from shin splints is all about protecting your body. Adding cushion and shock absorption can help reduce the load on your shin bone. If you have flat feet, high arches, pronation problems, or other health conditions that alter your gait then extra support customized for that issue can also be important. That’s why we build ULTIMATE INSOLES into every pair of KURU shoes, so you can get the support you deserve without making an extra purchase.
Are KURUs orthopedic shoes?
While KURU shoes are not currently considered orthopedic by a medical standard, we have received thousands of positive reviews from customers who say their KURUs helped reduce or eliminate their pain—from plantar fasciitis to flat feet.
In fact, many of our customers find that after switching to KURU they can leave their clunky inserts or unsightly orthopedic footwear behind for a more stylish option with just as much—if not more—comfort!
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Three Layers of Support
At KURU, we pride ourselves on our unique approach to shoe design. We believe that shoes should be shaped to fit the natural contours of your feet, which is why we create every pair in three distinct support layers, not just an insole.
Our revolutionary ergonomic design starts with a curved footbed and adds unparalleled triple-layer support that includes shock-absorbing KURUCLOUD, heel-cupping KURUSOLE, and arch-supporting ULTIMATE INSOLES. The result? Shoes that are so comfortable you’ll stop thinking about your feet.
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KURUSOLE
Your heel has a natural pillow of fat underneath it: a built-in cushion to protect you from impact. As we get older, wear and tear on this fat pad …Show More
Your heel has a natural pillow of fat underneath it: a built-in cushion to protect you from impact. As we get older, wear and tear on this fat pad causes it to stretch and wear out. Enter our patented KURUSOLE. More than just a deep heel cup with plenty of cushion, it contains your fat pad to maximize your natural cushioning and protect you from foot pain.
…Show less - 2
KURUCLOUD
The midsole is the part of the shoe most responsible for cushion and shock absorption, both of which are crucial in protecting you from shin splints. We …Show More
The midsole is the part of the shoe most responsible for cushion and shock absorption, both of which are crucial in protecting you from shin splints. We use an advanced blend of EVA foams in KURUCLOUD to cushion and support you while absorbing shock. We also made it light, so you can enjoy all-day comfort without your shoes weighing you down.
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ULTIMATE INSOLE
If you struggle with shin splints you may have turned to aftermarket inserts for some extra cushion and pain relief. But what if you could get the …Show More
If you struggle with shin splints you may have turned to aftermarket inserts for some extra cushion and pain relief. But what if you could get the support you need right out of the box? ULTIMATE INSOLES come in every pair of KURUs. We use dual-density foam to strategically place support where your body needs it, and cushion where your problem spots need it.
…Show less
KURUSOLE
Your heel has a natural pillow of fat underneath it: a built-in cushion to protect you from impact. As we get older, wear and tear on this fat pad causes it to stretch and wear out. Enter our patented KURUSOLE. More than just a deep heel cup with plenty of cushion, it contains your fat pad to maximize your natural cushioning and protect you from foot pain.
Our Secret
What makes KURU different? Every KURU shoe comes with built-in patented KURUSOLE tech—a foot health game changer.
While other shoes are flat on the inside, KURUSOLE is shaped like your foot to hug and prevent fatigue and pain.
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