Being physically active has numerous benefits, but it can sometimes come with discomfort—
especially in your legs. If you’ve been experiencing a persistent ache in your lower legs,
especially during or after exercise, you might be dealing with shin splints. This common
condition often affects runners, dancers, and people who engage in high-impact activities. But
did you know that your choice of footwear could be contributing to the problem?
In this article, we’ll explore the connection between footwear and shin splints, and how making
informed choices can help prevent this painful condition.
What Are Shin Splints?
Shin splints, medically known as medial tibial stress syndrome, refer to pain along the inner
edge of the shinbone (tibia). The term covers a variety of injuries involving muscles, tendons,
and bone tissues in your lower legs. Overuse, inflammation, and tiny tears in these tissues can
cause shin splints, with more severe cases even leading to stress fractures.
Who Is Prone to Shin Splints?
Shin splints typically occur in people who engage in high-impact activities, such as running,
dancing, or sports that involve frequent jumping. They can also arise when you suddenly
increase the intensity or duration of your exercise. For instance, if you decide to ramp up your
running mileage quickly, your leg muscles and bones may struggle to keep up with the added
stress, leading to shin splints.
Other contributing factors include improper warm-ups, poor running form, and perhaps most
importantly—incorrect footwear.
How Footwear Contributes to Shin Splints
Wearing the wrong shoes is one of the most common causes of shin splints. Here’s how your
choice in footwear can affect your legs and lead to injury:
1. Shoes Not Designed for Your Activity
Different sports and activities require different types of shoes. Running shoes, for example, are
specifically designed to support the forward motion of running, with cushioning to absorb impact
and materials to help stabilize the foot. Wearing shoes meant for other sports, like tennis or
basketball, while running can cause misalignment in your legs and lead to shin splints.
2. Improper Arch Support
Your foot’s arch plays a critical role in how your body absorbs impact. There are three main
types of arches: flat, neutral, and high. Each type requires a specific kind of support to maintain
balance and minimize stress on your legs.
• Flat feet tend to overpronate, meaning they roll inward when you walk or run. People with flat
feet should look for stability shoes with extra support to prevent overpronation.
• High arches require shoes with extra cushioning, as the middle of the foot doesn’t absorb
impact effectively. This can lead to extra strain on the heel and ball of the foot, increasing
the risk of shin splints.
• Neutral arches benefit from shoes that provide balanced support and cushioning without
overcompensating in any direction.
Getting a gait analysis at a specialty shoe store can help you determine your arch type and
select the right footwear.
3. Worn-Out Shoes
Even if you’ve been wearing the right type of shoe, over time, the cushioning and support break
down. Running shoes are typically built to last 300 to 500 miles, depending on factors like your
body weight, running surface, and how frequently you use them. Once the cushioning wears
out, your feet no longer receive the necessary support, which can affect your running gait and
lead to shin splints.
If you’re a heavier runner, your shoes may wear out faster, meaning you’ll need to replace them
more frequently than someone who is lighter.
How to Prevent Shin Splints Through Footwear
Preventing shin splints often starts with making the right choices in footwear. Here are some
practical tips to protect your legs from pain and injury:
1. Choose Shoes Based on Your Activity
Always wear shoes designed for the activity you’re doing. If you’re running, invest in quality
running shoes that offer proper cushioning and support. Cross-training shoes may be
appropriate for activities that involve a combination of movements, but for running, stick to
footwear designed for the sport.
2. Understand Your Foot Type
Knowing whether you have flat, neutral, or high arches will help you select the right shoes. Flat-
footed individuals should look for stability shoes, while those with high arches should prioritize
cushioning.
3. Consider Custom Orthotics
If you have flat feet or high arches, custom-made orthotics can help provide additional support
and correct imbalances. You can take these orthotics to a specialty running store, where experts
can help you find shoes that complement your orthotics for maximum stability and comfort.
4. Replace Shoes Regularly
Don’t wait until your shoes look worn out to replace them. If you run frequently, replace your
shoes every 300-500 miles. If you notice discomfort in your feet or legs, it could be a sign that
your shoes are no longer providing the support you need.
5. Monitor How You Feel
Listen to your body. If your legs or feet start to hurt after a run or workout, it might be time to
reassess your footwear. Pay attention to how your legs feel during and after exercise, and make
adjustments to your shoes as needed.
Conclusion
Shin splints can be a painful and frustrating condition, but making the right choice in footwear
can make a world of difference. By selecting shoes that match your activity, fit your foot type,
and are replaced at regular intervals, you can reduce the risk of shin splints and keep your legs
healthy and strong. If you’ve already experienced shin splints, consult with a sports medicine
specialist and explore custom orthotics or more supportive footwear to help you get back on
your feet—pain-free.
