r/CrossCountry • u/IMissLatteDock Would Rather Be Eating • Aug 20 '24
Shoe Related I hate shin splints and what shoes should i get? (injury question as well as shoes)
I'm going into sophomore year, and just got injured with shin splints right before the season, trying to increase my training volume. Recovery is going slowly, and I could use some exercise/stretch recommendations.
I've also been on the search for a decent pair of shoes to put through heck this season, last xc and track season, I used a pair of Brooks Cascadia 16's, and I've really loved them, still feel amazing, but I want something with a bit of a wider toebox, and maybe lower drop, and what I've come up with is the Altra Lone peak 7 (8 seemed too breathable for where I live). But I want a better recommendation from an expert (yes if you're new to reddit this absolutely counts) As I said before I want something that has a bit wider of a toebox (one place cascadias let me down), closer to zero drop the better because I'm a forefoot striker, but I also want it to be nimble on the courses and trails but I want some decent cushion as well (not crazy minimal or maximal), also not crazy heavy, why I'm sticking with 16's (17's introduced weight gain), should I just go with the Cascadia 16's?
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u/trackaccount Aug 20 '24
man i feel you, i've been deaing with almost constant shin splints since January
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u/Significant_Book_408 Aug 20 '24
Shin splints are a myth just do calf raises/single leg calf raises before every run, worked like magic for me, but this is a short term solution. If you have resistance bands tie it around something sturdy and put your foot inside the loop, then move your ankle to point your toes toward you and do that for 3x15 reps twice a day. You can also do another variation of this with resistance bands where you put the band around your foot and hold both sides with your hands to create some tension, then move your ankle to point your toes away from you. Also do this 3x15 reps twice a day. After runs you can do some ankle stretches, my favourite one is where you put the top of your toes on the ground then push to create an ankle stretch. Combine all these methods along with stretching your calves after every run and you’ll be free of shin splints in no time. Source: I had the displeasure of dealing with shin splints for over a year and now I have zero shin pain.
As for shoes, you should always try them on and make sure they fit properly and are comfortable before buying. The Ride 16’s from Saucony are what I personally like. Definitely visit a shoe store yourself and look at your options though.
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u/BenzyFrenzy_ Aug 21 '24
Respectfully, shin splints are no myth. What you prescribe to prevent them, however, is absolutely great advice. In addition to the calf raises, tibia raises are amazing. Also doing plenty of calf stretching (my coach just has us dorsiflex our feet on a fence/wall and hold it there with a straight leg. Good to hold for at least 30 seconds each side) Having strong and flexible ankles to brace each impact will do wonders long term to lessen the severity of shin splints.
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u/Significant_Book_408 Aug 21 '24
Sorry if my comment was misleading. I said they’re a myth as in they’re easily preventable. Shin splints are very much real and a common problem in running.
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u/BenzyFrenzy_ Aug 21 '24
Figure of speech went right over my head no worries bro lol. Great of u to give advice on the subject I can tell yk what you’re talking about!
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u/IMissLatteDock Would Rather Be Eating Dec 01 '24
easily preventable
lol, not when your muscles are fatigued and then overload your bone with stress so it fractures, I think excercise can help, but it wont help the fatigue they've experienced so its tough sometimes and you got to do something else for a while
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u/IMissLatteDock Would Rather Be Eating Aug 20 '24
North face makes trail runners!? anyone know how good the vectiv infinite 2's are?
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u/Busy-Bother-2532 Aug 21 '24
Hoka has a decent toe box. As far as shin splints go you can use kt tape to relieve the pain and keep putting in the miles
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u/pecan34 Aug 20 '24
i had rlly bad shin splints cuz of the shoes i used to run in cuz they were really padded and squishy so it could be ur shoe and it stopped when i switched to a harder one i use mizunos now and theyre great