7 Best Running Shoes For Shin Splints in 2025

How we test running shoes for shin splints

We want to avoid being paid to review a certain shoe or getting any kind of incentive for our reviews. Because of this, we buy all the running shoes we test with our own money. We don't get told what to publish. Our reviews reflect our experience with the shoe, both from our runs and from our lab tests. 

The objectiveness and transparency of our reviews are reflected in our testing process:

1. We buy the shoes on our own 
2. We run in the shoes and note down everything, from how they fit and feel to how lively and durable they are 
3. We test the shoes in our independent lab, where we cut them into pieces, freeze them, bend and twist them, and perform dozens of tests to end up with 20+ data points that quantitatively describe each shoe 
4. We publish all our results on our website. The data is comparable across other shoes from the same category and is always compared to the average, so that our readers can easily understand the full context. 

While it seems easy to diagnose, this injury, like any other, can get worse. We always recommend seeing a specialist for a proper diagnosis and rehab plan. In this guide, we give no medical advice. Also, the pain can persist or worsen, which might lead to a stress fracture. Better to prevent this! 

Shin splints and running 

Shin splints, also known as medial tibial stress syndrome or MTSS, are a common overuse injury in runners, causing pain along the inner edge of the shinbone (tibia). The repetitive stress (overuse) inflames the muscles and tendons around the shin bone which results in pain. 

In most cases, overtraining is the cause of shin splints. However, other factors can also contribute, such as a BMI over 30, bad choice of footwear, or ankle/foot muscle imbalances. 

This is the third most common injury in runners, with women being affected more often than men. 

4 features to look for in running shoes for shin splints

Given that shin splints are an overtraining injury, we found that a combination of support and stability works best when taking things slower. These are the features that reflect that stability and support: 

1. Cushioned running shoes with at least 35 mm of stack height at the heel 
2. Running shoes that are somewhat torsionally rigid. These shoes score 3, 4, or 5/5 on our torsional flexibility test. They can’t be twisted easily! 
3. Platforms that are wider than 90 mm at the heel. We want planted landings! 
4. Daily running shoes without carbon-fibre plates. Taking it slower and easier means not doing tempo runs or races, so daily trainers are your best option as they won’t nudge you toward faster paces. 

Below, we’ll cover all of these shin-splints-friendly features in greater detail. 

Look for high-stacked shoes when dealing with shin splints 

The idea here is to make sure less stress is sent toward the lower-leg extremities. One way of doing this is running in cushioned running shoes. We recommend those with at least 35 mm at the heel. Such running shoes offer a lot of impact protection, which is great for shin splints. 

The good thing here is that there’s a lot of “wiggle room” when it comes to softness.

You may look for a firmer or a softer platform, depending on what feels good and what does not irritate your shin muscles. 

How can heel drop help when you have shin splints

When discussing cushioning, we mentioned only heel stack height (minimum 35 mm). What about the forefoot stack height? This difference between the 2 stack heights is called heel-to-toe drop. The drop varies from 0 mm to roughly 16 mm. 

And the most significant effect of heel drop on runners’ legs is the way it changes which muscles are utilised: the higher the drop, the greater the stress sent to the higher leg muscles. In running shoes with a low drop, lower-leg muscles are utilised. Following this logic, zero-drop running shoes make runners use foot muscles the most.

This means that you may experience less strain on the calves and shins in running shoes with a higher heel drop (5mm and higher) and see if that works for you.  On the other hand, runners sometimes gradually transition to lower-drop running shoes because this strengthens the calves, Achilles, and foot muscles. 

Dead midsoles are bad for shin splints 

The longevity of the midsole is not something that is easily measured or quantified. It depends on the quality of the foam, how old the shoe is, the weight of the runner, their foot strike and pronation, and other factors. 

Here, we can talk about the types of foams though. There are 2 large groups of foams found in running shoe midsoles: standard foams and premium foams. And the differences are wild.

In this regard, you can rely on standard foams to be more durable. Fortunately, most daily trainers feature standard and not premium foams. The difference, next to the energy return that you can experience only once you’ve tried them on, is in the price tag. 

If you’re wondering about the foam used in your shoe, we recommend finding it in our extremely detailed guide on running shoe foams and learning about its features. 

Find running shoes with a rigid platform

The idea is not to run in shoes that are too flexible. When the running shoe’s platform can be twisted easily, our feet and lower-leg muscles need to work more. Even if it’s micromovements, when it comes to the overuse injury, we’d rather avoid that. 

Running shoes that are not torsionally rigid can be twisted easily (this one scored 1/5 on our torsional rigidity test) 

We recommend finding shoes that scored 3, 4, or 5/5 on our torsional rigidity test. 

This running shoe got a 4/5 on our test, meaning it is rigid 

There’s a lot of confusion between torsional and longitudinal stiffness, so we’re here to clear that up as well. Torsional: twisting the shoe, longitudinal: bending the shoe. 

To measure the longitudinal stiffness, we use a stiffness-testing machine to bend the shoe to 30 degrees after locking the toebox in place and adjusting the position of the bottom plate for the forefoot rocker. The force needed to bend the shoe tells us how stiff a shoe is; the lower the force, the more flexible the shoe! 

Fortunately, running shoes that are more torsionally rigid can also be quite flexible, for those worrying about the natural feel that comes only with running shoes that are flexible. 

Stable ride matters when dealing with shin splints

And this stability comes from wider midsoles (among other things like a rigid platform, firmer midsoles, stiffer heel counters, etc.). The wider the platform, the more stable the ride. That’s why race shoes often feel unstable at cornering or even on slightly uneven terrain - they are high-stacked and narrow! 

IMAGE race platform narrow vs wide daily trainer 

The difference in platform width between a competition shoe (left) and a daily trainer (right)

The great thing is we measure the width in our lab. 

Knowing these numbers allows us to sort running shoes for shin splints by the width at the heel for those who want to feel extra stable. 

Daily trainers with no carbon plates 

We recommend running in daily trainers because the idea is to slow down, rest more, and exercise active recovery. Running in tempo shoes or race shoes will not do that but make you run faster. 

We recommend running in daily trainers that are not plated because carbon-fibre plates work best when combined with premium foams. This makes the shoes less durable and more expensive, which is not ideal when dealing with shin splints. Also, running shoes with carbon-fibre plates are often activated at faster paces, while forefoot striking, both of which are not ideal for shin splints. We covered all of this and much more in our guide on plated running shoes.

Breathability of running shoes for shin splints 

Setting stability and support aside, weather matters. No one loves frozen toes or soaked socks. Here’s how we deal with this. We pump the smoke into the toebox and watch where the smoke comes out and how quickly. Based on this, we assign a breathability score on a 1-5 scale, where 5 is the most breathable.

A breathable (5/5) and not breathable (1/5) running shoe 

Digging deeper, we also look at the uppers under the microscope. 

This allows us to understand what’s happening: are there a lot of small ventilation holes? Are there more layers intertwined? Is the structure packed tightly so not even air escapes? 

We recommend running shoes that scored 4/5 or 5/5 on our breathability test if you a) plan to run in hot weather, or b) have sweaty feet. If you live in a cold climate, we recommend running shoes that trap heat - those that scored 1/5 or 2/5.

How durable are running shoes for shin splints

We’ve covered the durability of the midsole above and here, we’ll show the durability of 3 parts of the shoe that we can actually quantify in our lab. We always use a dremel to damage the shoe and we do it in a controlled environment. Our tests are standardised, meaning we always apply the same force, same RPMs, and the duration of the test, as our videos show. 

Testing the durability of the toebox in RunRepeat lab 

When testing the durability of the toebox, we damage the upper and then quantify the durability on a 1-5 scale. 1/5 is the least durable (the largest and/or the deepest holes) and 5/5 is the most durable (barely any damage). 

Runners who care about the durability of the toebox are usually runners whose big toe points up and sometimes pokes a hole through the upper, or runners who face some obstacles along the way and want their toebox to remain whole as long as possible. 

We do the same test and assessment with the heel padding and assign it a durability score of 1-5. 

The durability of this part depends on the material used but also on how you put the shoe on, whether there’s some heel slipping, etc. There are dozens of running shoes for shin splints on our website that have very durable heel areas (scored 5/5 on our tests).

However, when it comes to the durability of the outsole, we don’t have to assess things. 

Given the hardness of the outsole, we can accurately measure the depth of the dent. 

Arch support in running shoes for shin splints

We haven’t discussed this at the very beginning because if you got injured running, you most likely know whether you need stability running shoes (if you’re overpronating) or neutral running shoes (if you’re a supinator or have medium arches). 

Just because it was not mentioned at the beginning does not mean it does not matter. If you’re an overpronator, have flat feet, or simply enjoy the extra stability that comes from trademarked technologies or different design elements (like deep side walls, heel bevels, medial posts, etc), you can find stability running shoes for shin splints. These running shoes offer stabilisation and support so that the heel is locked in place and the ankle rolls inward less.

On the other hand, if you’re a neutral pronator or an underpronator, there are great shoe choices for your needs: 

Wide toebox in running shoes for shin splints 

Nailing the fit is always a priority when buying new running shoes, and this especially comes to light when you're dealing with an injury. You don't want anything else to annoy you or cause discomfort. 

In our lab, we use a special gel that's poured into the shoes and frozen. This allows us to get accurate measurements of the shoe volume. 

Thanks to this gel mould, we also measure the height of the toebox. This is very important for runners whose big toe points up and/or who regularly get black toenails. 

If you need the most room where the shoe is the widest, consider these running shoes: 

In case you need room around the big toe, meaning you want toeboxes that are not (as) pointy, we sorted the running shoes by the widest toebox at the big toe here: 

If you simply have very narrow feet and want a shoe that fits so that there's no sliding, this is the selection of the narrowest running shoes for shin splints: 

And, if the upper in the toebox often puts pressure on your toes, meaning you need more vertical room, here's a selection of shoes for you:

Cheap running shoes for shinsplints 

If having the latest model the moment it is released does not matter to you, we recommend looking for discounted running shoes or setting a price alert that will notify you once the price drops. You can do both on RunRepeat. 

Some running shoes cost more when they are released - this is the so-called MSRP, the manufacturer's suggested retail price. They usually get cheaper over time, so here are running shoes for shin splints with the lowest MSRPs (with no discounts): 

Shin splints rehab

The best way to start the rehabilitation process is to rest. Pain often goes away just by doing that. However, active recovery is recommended, as well as: 

• gentle stretching
• non-weight-bearing exercises
• ice packs to reduce inflammation
• doing low-impact exercises like swimming or using a stationary bike or an elliptical trainer
• checking whether you’re running in proper running shoes. 

Shin splints prevention 

Given that shin splints happen in the lower leg extremities and as a result of overtraining, prevention focuses on:

• Strengthening and stretching calf and shin muscles
• Gradually building up the mileage and intensity, this progression should not have sudden spikes 
• Doing cross-training, ideally low-intensity activities like swimming and cycling
• Making sure your shoes are not worn out; some foams are not as durable and might not offer enough impact protection after a certain mileage. Some data suggests changing shoes after 300 miles even if they look not damaged.

Sources

• https://www.researchgate.net/publication/381624332_Case_Report_Rehabilitation_and_Return_to_Running_Program_for_Shin_Splints_Runners
• https://www.researchgate.net/publication/379287153_Shin_Splint_The_Complexities_of_a_Common_lower_Leg_Affliction
• https://www.researchgate.net/publication/367265330_Shin_Splint_A_Review_Article 
• https://www.tandfonline.com/doi/full/10.1080/17461391.2019.1603327?src=recsys
• RunRepeat lab data