Training Shoes & Shin Splints
At one time, the term "shin splints" referred to almost any discomfort in the lower leg. Today, it usually signifies pain in the anterior (front) or medial (inside) portion of the leg between the knee and ankle, according to Dr. Stephen Pribut, a podiatrist. Injuries to the soft tissue at the point where the muscles come together with the tibia are often the cause. The muscle tissue may even be torn away from the bone. Many factors can contribute to the injuries, including structural problems of the legs and feet, walking or running on uneven surfaces, overtraining and wearing unsuitable shoes.
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Overpronation
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Pronation is the motion of a foot after landing on the ground. In most cases, the outside of the heel touches first, then the foot rolls inward. The extent of the rotation should be four to 6 percent. If it is more, shin splints may result. Overpronaton is a major cause of shin pain and is often related to structural problems, like low arches or flat feet, says Canadian champion runner Rick Becker, who is now a high school coach. Research shows that women are more apt to suffer from shin splints than men, since their hips, on average, are wider. Because of this, a woman's foot strikes the ground at a greater angle, causing overpronation.
Correcting Overpronation
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Becker recommends a firm shoe with ample support for those who overpronate. The ideal training shoe would feature a rigid plastic collar that wraps around the heel and a rear-heel area made of solid rubber. Good arch support is necessary. Depending on the degree of pronation, a walker or runner may need to add anti-pronators or orthotics obtained through a podiatrist.
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Shoe Problems
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Avoid training shoes with a built-up heel or one that flairs out. These slow down momentum and can increase the chance of shin pain. Better is a low heel that rounds (or bevels) in, according to the Walking Site. Shoes should also have flexible soles, otherwise your shins and feet are fighting them with every step. Inadequate shock absorption in training shoes plays a part in the development of shin splints, too. Shoes with this trouble are often too worn to be used, even if the outer parts still look good.
Mileage
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Training shoes should be replaced every 300 to 600 miles, especially if you have very lightweight shoes or you are overweight. The Walking Site suggests wearing your training shoes only when exercising to extend their life. Another idea is to rotate two pairs of shoes to give them time to bounce back between walks or runs.
Shoes
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Dr. Pribut recommends getting sports specific shoes for each sport you participate in. Go to a store that specializes in athletic shoes and has a knowledgeable staff. Let them know what injuries you have had in the past, as well as any current problems. If possible, carry your old shoes with you. Wear the socks you plan to use and, if you have them, bring inserts and orthotics to be sure the new shoes can comfortably accommodate them. Lastly, carefully check any shoes you are considering buying for defects that could lead to injuries.
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References
- Photo Credit shoes image by Christian De Grandmaison from Fotolia.com
