Unsuitable running shoes are one of the most common causes of shin splints among runners. They may lack cushioning, support stability, balance, shock absorption, or protection. All these increase the risks of trips and falls and muscle stress, leading to problems like shin splints.
As well as that, running shoes used for over 400 miles are also more likely to cause issues. Still, the shoe requirements vary based on your foot type. We’ve recently discussed the best running shoes for shin splints, breaking it down into people with wide feet, high arches, overpronation, and more.
Simply put, unsuitable cushioning distributes the weight unevenly on specific muscles of the leg. This uneven weight results in a higher impact absorbed by tendons. As a result, this increases muscle tension and, thus, the chances of shin splints.
Ill-balanced shoes disturb the dynamics of the workout as the foot requires extra effort to adjust to the instability. If you have stable shoes, though, your muscles will not have to exert as much effort, easing them out. This reduced pressure allows your muscles to focus on foot movement, promoting a natural style.
Shock-absorption depends on the outsoles and insoles. This feature can enormously reduce the chance of shin splints. It is so because this reduces the shock on the muscles when running, reducing the chances of stress fractures.
Finally, if the shoes are too heavy, they will add further pressure to your feet. So, it would be best for you to stick with a lightweight shoe, as that won’t tire out the muscles as much.
What are Shin Splints?
Shin splints are also known as medial tibial stress syndrome. This problem is the inflammation of the muscles and tissue around the tibia. It usually causes pain in the lower leg muscle tissues, which increases with continued exercise.
Shin splints are a common injury among runners, dancers, basketballers, and even military recruits. Also, you should ease off your usual running if you’re experiencing shin splints, as it usually takes around three weeks to heal. To help accelerate the process, take a quick look at our other piece of advice around the fastest way to heal shin splints.
Other Causes of Shin Splints and How to Overcome Them.
Insufficient breaks could cause a lot of problems. Rest is essential for recovery, so make sure you break your week up with breaks to let the healing cells engage and reduce stress.
Running on a hard surface can also lead to shin splints. This results in a high-impact reaction by the surface, which affects the tendons. So, try to mix up your runs with some off-road routes or using softer surfaces like a local track rather than concrete all of the time.
Lack of variety of exercises can also lead to shin splints. Due to this, you should have a mixed workout routine with a mix of various workouts to keep all muscles engaged.
An inadequate diet that does not fulfill the mineral needs of your body can lead to shin splints. It would help if you took enough proteins to build muscles, reducing the risks of severe injury.
If it feels like your shoes are the problem, and you need them replacing then take a quick look at our best running shoes for shin splints article, as we share the three best shoes for men and women.