If you run or ever have run then you have probably experienced shin splints. They happen to all runners at some point and can be caused by a variety of things and factors. Probably, the main reason they occur or a couple of the main reasons are a spike in workout intensity, lack of support and cushion in shoes, and a change in workout surface (grass to sidewalk, or even treadmill to outside). I often have people come in the store I work at looking for a shoe to combat shin splints. The hard part is, most of the time it actually might not be the shoe that solves the issue. So what's the best way to combat shin splints? I offer my advice below (and keep in mind that I am not a health professional).
To summarize all of this. Start out with the right running shoe(s), take it slow, expect a change in how your body feels if you tweak anything, work on muscle strength, and suck it up. Last, but not least, if it's really bugging you go see an orthopedic specialist.
- Work on strength: Shin splints typically occur because of low ankle and hip strength. It's muscle soreness and inflammation due to weakness. So the best way to combat this is by strengthening the muscles. There are exercises that you can do for this, but stretching and just working through it can be the best way to combat shin splints. Obviously if it hurts to run, it might be a good idea to take it slow and easy.
- Take it Slow: Pain sucks, but don't hurt yourself more. It's best to take it light when pain kicks in. Shin splints typically occur in the first couple days or weeks of training, when you maybe change surfaces, i.e. treadmill to outdoors, or when you get carried away and boost up your mileage or intensity. Slow down a bit and work on training smart. Expect some differences in how you feel if you have been running on a treadmill all winter and then shift to running outside when the weather gets warmer. Expect some changes in how you feel if you went from a 30 mile week to a 50 mile week. Expect some changes in how your body feels if you took 3 months off and are now hitting the roads again.
- Suck it up: Shin splints happen, suck it up. In the rare cases where it could be caused by stress fractures, the idea of sucking it up doesn't work, but in the case of muscle weakness and soreness it does. Many people look for a quick fix, when in reality you just have to work through it. Don't go out and spend 150 dollars on a pair of running shoes and calf sleeve and expect shin splints to go away. Just keep working and building up strength and you will notice a difference in a couple days, maybe a week or two.
- Don't look for the quick fix, solve the problem: Anti-inflammatory meds will not cure your shin splints, and in most cases neither will a new pair of running shoes. Combat the issue with strength exercises first and use these quick fixes in conjunction if the pain is that bad. I would hate for you to go out and spend a bunch of money on a new pair of shoes, only to find out that it didn't solve the problem. The worst part, shoes may only mask the problem, so it's best to find a good shoe, yes, but it's also a good idea to run in a variety of shoes to activate certain muscle groups.
- A note on shoes: Most of what I said above deters you from combating the issue with shoes, but that's not all true. Many over pronators or neutral pronators are the ones who have to battle shin splints. These runners need to be doing a bulk of their running in a stability or motion control shoe. Please take note that I said a majority, not all, it's nice to mix it up from time to time. Having the right shoe can prevent the issue, and mixing up running shoes for different types of runs can really do the trick. Cushioned shoes will also help a ton with shin splints, but don't assume cushion means stability. My advice is something like an Asic's Kayano, Brook's Transcend, or Hoka Vanquish. Every shoe company out there has stability shoes, try a few different brands and go from there. The Nike Free is one of the best selling running shoes, which is odd considering a large majority of people should not be running in that shoe for a majority of there runs. A majority of runners need a stability shoe, because a majority of runners over pronate. Wearing the right shoe can make a difference, but once again it may not completely solve the problem.
To summarize all of this. Start out with the right running shoe(s), take it slow, expect a change in how your body feels if you tweak anything, work on muscle strength, and suck it up. Last, but not least, if it's really bugging you go see an orthopedic specialist.