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Shin splints are one of those nagging running injuries that often only go away with rest. Even the best running shoes for shin splints won’t banish them entirely, but they will make your jogs more comfortable while you’re on the mend—and keep your shins happy in the long-term too. “Proper shoes can significantly lower your risk of developing shin splints,” Leakna Ung, DPM, a podiatrist at the Hartford HealthCare Connecticut Orthopaedics Institute, tells SELF.
Think of them as one weapon in your arsenal: You’ll still need to take other preventative measures (more on those below), but hitting the road in sneakers that absorb the impact of your steps and support your feet can keep your legs feeling fresh and pain-free. Here, we spoke to experts about the causes of shin splints, how to find the right running shoe for your shin pain, and selected the very best options you can try from top running brands.
Our top picks
- Best Overall: Saucony Guide 18, $140
- Best for Stability: On Cloudflyer 5, $170
- Best Cross Trainer: Nobull Drive Knit, $139
- Best for Plantar Fasciitis: Asics Gel-Nimbus 27, $160
- Best for Wide Feet: Brooks Glycerin 22, $165
- Best for Trails: Hoka Mafate X, $225
Tight, sore shins don’t have to throw you off—not with these plush, supportive sneaks.
Best Overall: Saucony Guide 18
Designed with major cushioning, motion-controlling tech, and a wide base, Saucony’s Guide 18 is supportive inside and out. Its plush—but not overly squishy—platform buoys your steps, while its internal sidewalls keep your foot aligned as you move. This isn’t just great for addressing shin splints but also overpronation (which is when your foot and ankle roll inward). According to Jordan Gruskay, MD, a surgical sports medicine specialist with the Hartford HealthCare Connecticut Orthopaedic Institute, the two conditions can go hand-in-hand for some folks, so it can be helpful to wear shoes made to prevent that inward rolling.
For how sturdy the Guide 18 is, it still keeps you moving. That’s in large part because of its rocker-shaped sole, which helps you smoothly transition from step to step, and its securely-fitting heel (as a proud owner of Guide 18s myself, I’ve never dealt with any slippage).
Sizes: US 5 to 12 | Widths: Medium, wide, and extra wide | Heel-to-toe drop: 6 millimeters
Best for Stability: On Cloudflyer 5
Here’s another stability shoe that packs on the padding. On’s Cloudflyer 5 cradles your heel and keeps your foot and ankle on track. Its midfoot is sturdy and on the stiffer side, which is great for runners who need additional arch support.
The Cloudflyer also uses a sophisticated type of foam to provide targeted impact absorption (as SELF has previously reported, its “dual density” cushioning creates a firmer rearfoot and softer forefoot). It doesn’t have that marshmallow-y feel you may expect from a max-cushion sneaker—instead, its design prioritizes stability.
Sizes: US 5 to 11 | Widths: Medium | Heel-to-toe drop: 9 millimeters
Best Cross Trainer: Nobull Drive Knit
Gym shoes tend to be flat with a smaller heel-to-toe drop than running shoes, which can contribute to shin splints for some people, Dr. Ung says. But give Nobull’s Drive Knit sneaker a try and you may find that you don’t have to swear off cross training altogether.
This shoe has a low (but not zero) drop, a high-traction outsole, and lots of cushioning compared to other cross trainers. It won a SELF Sneaker Award last year for its stable-yet-springy feel that kept our tester light on her feet during HIIT classes. “There’s so much cushion under my feet, but it doesn’t feel bulky or like I’m walking on giant platforms,” she said. “It’s super lightweight, and after multiple wears I had no blisters, random pains, or shin splints.”
Sizes: US 5 to 11 | Widths: Medium | Heel-to-toe drop: 4 millimeters
Best for Plantar Fasciitis: Asics Gel-Nimbus 27
Plantar fasciitis, which is usually characterized by a stabbing sensation in your heel or arch, is another common source of discomfort for runners. Luckily, the same design elements that ease shin splints can help keep plantar fasciitis pain at bay, too.
Take the Asics Gel-Nimbus: Carla Gamez, DPM, a podiatrist at the Illinois Bone & Joint Institute, previously recommended it for plantar fasciitis sufferers due to its shock-absorbing stack of foam, which helps soften the pressure on your heels. That lofty cushioning also protects your feet from hard surfaces, which is key in preventing shin splints from developing or getting worse.
Best for Wide Feet: Brooks Glycerin 22
Brooks is known for offering its best-selling running shoes in a range of widths, and the Glycerin is one of its most popular styles. Its ride is soft yet snappy, so you can rack up the miles without running your legs and feet ragged. Nicole Freels, FACPM, a certified pedorthist at Lexington Podiatry in Kentucky, previously told SELF that this balance of cushioning and bounce “is going to put your body in a better position long-term during the gait cycle.”
Aside from its actual width options, the Glycerin also has wide feet nice-to-haves like a knit upper and soft heel collar. Having a little stretch and give where it counts makes it easier to pull the shoe on and off.
Sizes: US 5 to 12 | Widths: Medium, wide, and extra wide | Heel-to-toe drop: 10 millimeters
Best for Trails: Hoka Mafate X
You might not think of max cushioning when you imagine trail running shoes, since many off-road runners prefer less padding in order to better feel the terrain. However, the new Hoka Mafate X is plush yet protective—the perfect combo for trail runners who deal with shin splints.
It’s molded to hold your foot securely (you don’t want it slipping and sliding around in there while navigating rocks and roots), and its midsole is “surprisingly soft and bouncy,” SELF contributor Lauren Wingenroth noted in her review. “The comfort and stability that make the Mafate X ideal for long hauls also make it a great everyday trail shoe,” she wrote. “I also loved how the carbon plate added stability and helped me pick up the pace when I wanted to, but was otherwise barely noticeable.”
Sizes: US 5 to 11 | Widths: Medium | Heel-to-toe drop: 7.60 millimeters
Frequently asked questions about running shoes for shin splints
What causes shin splints?
Shin splints (a.k.a. tibial stress syndrome) are a common overuse injury among runners, meaning they usually occur as a result of overtraining or suddenly ramping up your runs in some way (say, by increasing your distance, speed, or frequency), Dr. Gruskay says. That repetitive movement can cause the connective tissue between your lower leg muscles and shinbone (tibia) to break down and become inflamed. When that happens, you’ll feel pain and tightness on the inner or outer side of your shins.
Dr. Gruskay notes that some people may be more likely to develop shin splits due to existing foot and lower body issues. Namely, people with flat feet, overpronation, weaker hips, and tight calves are at greater risk. As SELF has previously reported, wearing worn out running shoes or abruptly switching to a dramatically different style of sneaker can also cause shin splints.
How can you prevent shin splints?
If you’re a new runner, don’t go too hard too fast—beginners are especially susceptible to shin splints because they aren’t used to the stress that running puts on your lower body. All runners, though, should make sure to stretch and strengthen their core, hips, glutes, calves, and ankles. Seeing a physical therapist will help you find the best exercises, but if there’s one move you should start with, it’s the simple calf raise. “That will make your muscles stronger, and also condition the bone underneath,” Rich Willy, PT, PhD, an associate professor at the University of Montana and director of the Montana Running Lab, previously told SELF.
And, as we alluded to above, keep your footwear fresh. Dr. Ung generally recommends replacing your shoes every 350 to 400 miles in order to avoid running in shoes that lack sufficient padding and support.
If you notice that your pain is progressing and starting to impact your daily life after taking these preventative steps, that could be a sign of a stress fracture. You’ll need to see a doctor for an x-ray to rule it out and determine the right treatment, Dr. Gruskay says.
What should you look for in running shoes if you deal with shin splints?
Again, no pair of running shoes will magically remove your shin splints, but wearing ones with a moderate-to-high amount of cushioning should help, Dr. Ung says. This is especially important if you have high arches, since the ball and heel of your foot will directly bear more impact from your steps.
Insoles with arch support and stability features like stiff sidewalls will reduce overpronation and prevent your arches from collapsing, Dr. Ung says. If you can easily twist or bend the middle of your shoe, it’s probably not supportive enough. She adds that a rigid heel counter (the part of the shoe that wraps around the back of your foot) will keep your foot from slipping and help your entire foot feel better aligned.
A shoe’s heel-to-drop refers to the difference in height between its heel and forefoot. Dr. Ung says the sweet spot for shin splint suffers is between 8 and 12 millimeters (which is considered a moderate heel drop). This design is less demanding on your calf muscles than low- or zero-drop models.
That said, heel drop is still somewhat a matter of personal preference—for example, some people with back pain find that lower heel drops help alleviate it, while others find more relief when wearing shoes with higher heel drops. If you can try on a couple different pairs with different heel drops, that should give you a clearer idea of what height feels good for your feet and legs.
Related:
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- The Best Adidas Running Shoes to Try This Year
- The Best Treadmills Help You Get Your Run In, Rain or Shine
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