Shin splints are a very common ailment for athletes of all kinds. It can best be described as a sharp pain that runs along the tibia, which is the large bone in the front of your lower leg. Shin splints are known in the medical profession as medial tibial stress syndrome. It is caused by a sudden increase in the activity.
The muscles, tendons and bone tissue get overworked and that causes pain. Shin splints can easily be treated with rest and ice but the best medicine is prevention. Proper footwear and modification of one’s exercise routine are the best answers to that.
Do Shoes Affect Shin Splints?
A major risk factor for shin splints is overpronation. A motion control shoe can fix that. Also, keep the shape of your arch in mind when you buy shoes. Old, worn-out shoes can lose cushioning and support and this can lead to shin splints.
Which Shoes Are Best For Shin Splints?
The shoes should have flexible soles and low heels. They also need good shock absorption. A thick sole with air pockets and cushioning structures is always a plus. They must be supportive without being restrictive.
The Reviews:
Here are some of the best basketball shoes for people prone to shin splints.
1. Nike Men’s Lebron 17 Basketball Shoes
Three-time NBA championship winner LeBron James endorses this innovative shoe from Nike with a large Air Max heel. These are sneakers that will provide you with the stability you need plus a unique textured appearance that makes a LeBron shoe stand out from the crowd.
Features and Benefits:
The KnitPosite upper is an amalgamation of Flyknit and pre-twisted, heat-molded yarn to make a soil pattern. Said upper provides a durable and secure fit with a one of a kind look.
This is the largest Max Air unit to date and delivers even better shock absorption than ever before. The Visible Zoom Air is ideal for quick-paced on-court cuts and sprints. The wide collar makes the shoe easy to put on and take off.
What We Like:
- The shoes have an ample amount of cushioning.
- They are very comfortable overall.
- The shoes are flexible.
- At less than twelve ounces, together, they are very lightweight.
- Good for wide feet.
What We Don’t:
- The rubber outsole does not have much traction so not for outdoor courts.
2. Adidas Originals Crazy BYW X Shoe
This unique look and daring style make these outstanding shoes an instant icon. This BYM is performance-tested and delivers sporting technology to streetwear. The pod-shaped Boost midsole brings energy return to exactly where you need it. The snug knit upper comes with mesh zones for extra breathability.
Features and Benefits:
The Responsive Boost midsole pods provide shock absorption to prevent shin splints. The textile lining and high-grip rubber outsole make the shoe more supportive. The knit textile upper with suede and tinted TPU overlay make the shoe more flexible. The shoes have a soft, lightweight feel to make them easier to move in. The sock-like construction conforms to the foot for a more secure fit.
What We Like:
- They are made with good quality materials.
- It’s a great fit for narrow feet.
- There is plenty of cushioning.
- They are supportive.
What We Don’t:
- The traction is not the best.
- They are not very durable.
3. Nike Kyrie 5 Basketball Shoes
We try not to do more than one brand in an article, but Nike just does it! Gold medalist Kyrie Irving likes his shoes on the firm side, so that’s what these shoes are. The innovative, articulated cushioning flows along with the curvy shape of the outsole. The cushioning responds well with a quick energy return that continues to deliver what the player needs.
Features and Benefits:
The mesh upper is not only breathable but flexible and supportive so you can keep playing for hours. The shoes overall provide a locked-in feel featuring a flytrap overlay for better midfoot support.
The padded collar provides ankle support along with the swift movement to keep your feet in the game. The Zoom Turbo technology aligns well with the curvy shape of the outsole. The curved rubber outsole wraps up along the sides to put traction into every step.
What We Like:
- The traction is excellent.
- The shoes have a firm blended cushioning.
- The fit is excellent.
- The shoes are stable and supportive.
What We Don’t:
- It requires some break in to really get any traction.
- Some may find the cushioning too firm.
4. Under Armour Men’s Curry 3Zero Basketball Shoe
Chef Curry is cooking it! This six-time NBA All-Star winner is a point guard who needs shoes with flexibility and protection to strike quickly. Under Armour has a lightweight and breathable shoe that helps players take it to the hole. People just looking for something snazzy will love the fifteen color combos available.
Features and Benefits:
The molded maxprene upper featuring zonal restriction is specially made from within for both maximum comfort and breathability. The integrated upper and tongue construction provides ultimate breathability. The die-cut EVA sock-liner delivers both underfoot cushioning and support.
The dual-density midsole merges Micro G® foam with Charged Cushioning® beneath the heel for the maximum combination of soft comfort and incredible energy return. The two-piece outsole is constructed with an extended lateral wrap for both all-around traction and containment.
What We Like:
- The traction is excellent.
- They are very lightweight.
- The fit is true to size.
- They are very supportive.
What We Don’t:
- The cushioning needs work.
5. Adidas Men’s Marquee Boost Low Basketball Shoe
As said before, we try not to review a brand more than once, but Adidas assures us nothing is impossible. Nike is facing some stiff competition here! Adidas is giving us a bit of a blast from the past here in design but the devil (or rather, the angel) is in the details. Some modern upgrades make this shoe better than it looks. It comes in a round dozen of color combinations.
Features and Benefits:
The rubber sole is flexible, making it easy on the foot. The shoe provides a regular fit with an elastic lace closure for a secure but relaxed fit. The textile and canvas upper provides great durability so that the shoe is long-lasting.
The Boost has very responsive cushioning which provides incredible energy return. The rubber outsole offers an excellent grip. The shoe overall has a soft and cushioned feel for ultimate comfort.
What We Like:
- The traction is superb.
- There is ample cushioning.
- The fit is true to size.
- The shoes provide both support and stability
What We Don’t:
- Not everyone is into retro styling.
- They run a bit on the long side.
How Do You Prevent Shin Splints When Playing Basketball?
Practice self-care. Don’t force yourself to play through the pain. You should be two weeks pain-free before you do anything strenuous. Even then, don’t overdo it. Always remember to stretch and warm-up before and after exercise. You should also wear the correct shoes with acceptable support and padding.
What Is The Main Cause Of Shin Splints?
There are four major causes of shin splints:
- Muscle strain Many soft tissue injuries are the result of the muscles being both too weak and too short to do the job they are meant to do. Thus, as you up the mileage, they begin to break down.
- Stress fractures Fractures on the tibia happen when the muscles become too tired and can no longer absorb the physical shocks of running. The load is put on the bones and something has to give.
- Medial tibial stress syndrome This is the result of stress on the bone and injury to the bone tissue.
- Exertional Compartment Syndrome This is very rare and can happen in any part of the lower leg. Its main characteristic is tightening in the shin that becomes worse while exercising.
Do Flat Feet Cause Shin Splints?
Flat feet can be over pronated. This is indeed a factor that can create increased stress on the lower leg muscles while exercising. People with highly arched feet may also experience some shin splint discomfort since this foot type is not a good shock absorber.
How Do You Heal Shin Splints?
We need to have our RICE again! Rest, Ice, Compression, and Elevation. Elevating your legs can help as can a cold compress. Elastic compression bandages can help as can a massage with foam rollers. Anti-inflammatory medicines can also help.
Do Compression Socks Help Shin Splints?
Compression socks will aid in increasing the blood flow to the muscles in your lower legs. This will reduce your risk of not only inflammation but pain and discomfort.
Does Heat Help Shin Splints?
At first, you should use ice to reduce the inflammation but after a while, you may want to try heat therapy. The heat aids in increasing the circulation to your legs. Massaging the area after doing so will provide additional relief.
Does Wrapping Your Shins Or A Knee Brace Help Shin Splints?
Any kind of compression works. Many people like to use a compression sock or a compression sleeve. They provide a graduated compression, which means that the compression is tighter at the foot and ankle and looser as it goes up the calf and lower leg. This kind of compression aids in fighting off the effects of gravity and helping the body with deoxygenated blood flowing back up to the heart.
How Do You Tape Shin Splints?
Remember that it only works if you do it right All you need is some Kinesiology tape. Follow these five steps:
- Measure Sit with your leg in front of you and flex your foot. Hold the tape two inches below the top of the big toe and unroll until it comes to just below the outside of your knee. Cut the tape here.
- Stick Peel two inches of adhesive off without stretching the tape and stick them just beneath the outside of your knee.
- Stretch Peel off the rest of the paper and stretch the tape so that it sticks just below the base of your big toe with the foot still flexed.
- Press Point your toes and lightly press the tape to your shin until it is flat.
- Add Cut strips that are long enough to cover the entire width of your shin and stick them across the bone. Stretch the tape laterally across the pain points.
Is It OK To Walk Or Run With Shin Splints?
If you have shin splints it’s a good idea to take a break from high impact exercise for a while. Instead of running and walking try swimming or biking. This will keep things from getting worse.
Is It OK To Massage Shin Splints?
As the muscles typically associated with shin splints are the deep muscles in the lower leg, a deep tissue massage may help. Remedial massage and myotherapy are recommended over such things as foam rolling or static stretching. This is because therapists can reach and isolate deep muscles more effectively.
What Exercise Is Good For Shin Splints?
You can still work out with shin splints but you have to keep it low impact. There are also exercises for preventing shin splints. Toe curls and heel drops work. A resistance band around the thighs while walking in a square will keep the legs in shape. Flexing your legs and feet will keep your shin muscles feeling like they should.
Do Squatting Help Shin Splints?
There has been some argument as to whether they cause shin splints. However, this is mostly due to such factors as an improper bar path. Flat feet and poor ankle mobility are also factors that need to be taken into account as is poor knee tracking.
How Do You Stretch Out Shin Splints?
Overly tight calf muscles are a major contributing factor when related to shin pain. If you stretch out your calves with these recommended moves below you can really loosen up your muscles.
- Find a sturdy wall that you can press against with your upper body
- Stand while facing the wall with one foot around a shoulder’s width in front of the other.
- Keep the leg you are stretching straight and the other with a slight bend in the knee.
- Push against the wall using your hands until you feel a stretching throughout your stretched calf.
Who Is Prone To Shin Splints?
Runners are at the highest risk for shin splints due to the constant stress put on their shins. New recruits in the military (ironically called “boots”) who are not used to pushups at five in the morning are prone to shin splints. Dancers also put a lot of strain on their shins. So do athletes whose game requires a lot of jumping like tennis or basketball.
How Bad Can Shin Splints Get?
While very painful, shin splints are never debilitating. They can usually be fixed with home remedies.
When Should You See A Doctor About Shin Splints?
Try the home remedies first. If that isn’t working or the skin is red and feels feverish you need to see a doctor. It could be a stress fracture or other shin problem.
What Happens If You Don’t Rest Shin Splints?
You know that stress fracture you just read about? The one you need to go to a doctor for? Yeah, that comes from not resting when you have shin splints.
How Long Do Shin Splints Usually Last?
The inflammatory phase can last two to four weeks. However, the time it takes to fully heal up from such an injury can last roughly seven to nine weeks.
How Do I Stop Getting Shin Splints?
Wearing proper-fitting shoes is the easiest and most important thing you can do. Replaces said shoes every 350 to 500 miles of wear. Shock-absorbing insoles can reduce the impact on your shin during exercise.
What Foods Help Shin Splints?
Calcium and Vitamin D are good for bones and muscles so drink your milk! Some nutritional supplements can reduce inflammation such as Vitamin B complex and omega-3 fatty acids. This would be poultry, seafood, leafy greens, eggs, nuts, and seeds.
Conclusion
Shin splints are a common, easily handled ailment. Remember the old adage about a stitch in time-saving nine. If you treat your shin splints properly now, they won’t lead to stress fractures later.
References:
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