Introduction
As an avid runner, I depend on being able to log miles day after day without pain holding me back. But a few months ago I started experiencing a nagging ache in my lower legs anytime I attempted longer runs. The pain along my shin bones was unmistakable – I had developed a case of exercise-induced shin splints.
Shin splints result from overuse and inflammation of the muscles, tendons and bone tissue in the shins. Contributing factors include excessive training mileage, running on hard or uneven surfaces, poor running mechanics, inadequate footwear, and unaddressed muscle imbalances.
I took the standard recommended first steps like icing after runs, taking a break from activity, gentle stretching and calf strengthening exercises. But I knew from past experience this would likely take significant time to resolve, and I didn’t want to lose all my conditioning in the meantime.
After doing some research, I decided to give Powerstep orthotic shoe inserts a try as a supplemental aid along with my other efforts to treat and prevent future shin splints. The arch support, heel stability and cushioning Powerstep offers could potentially help absorb shock, control overpronation, and take pressure off my shins as I recovered.
While not a magic cure, I hoped using Powerstep insoles during training could provide some relief and biomechanical correction to support my overall shin splint treatment plan. Here’s how it went when I put them to the test:
Choosing the Right Powerstep Model
Based on the nature of my shin splint pain, I determined the Powerstep ProTech Thin would likely be the best model to meet my needs. I have neutral arches and tend to overpronate, so I required an insert with good arch support and motion control. The ProTech Thin provides these features in a slim low-profile design that wouldn’t crowd my running shoes.
Key factors that influenced my choice of the ProTech Thin:
- Rigid orthotic arch support to stabilize foot and absorb shock
- Deep heel cradle helps control overpronation motion
- Rearfoot cushioning softens impact that can radiate up shins
- Low-profile design leaves room for my preferred in-shoe orthotics
- Made for athletic shoes and high impact activities like running
For my purposes, the ProTech Thin checked the most boxes in terms of tailoring the mechanics I wanted to improve for preventing future shin splints.
Breaking In the New Insoles
Powerstep recommends easing into new orthotic inserts gradually over 7-10 days to allow your feet to adjust. So I formulated a break-in plan spreading wear over about 2 weeks:
- Day 1 – Wore for 1 hour walk
- Day 2 – Wore for 2 hour walk
- Day 3 – Off to rest feet
- Day 4 – Wore for 30 min run
- Day 5 – Wore for 1 hour run
- Day 6 – Off again
- Day 7 – Wore for 45 min run
- Day 8 – Wore for 1 hr run
I continued increasing use through 2 weeks until I could wear the inserts for full runs without discomfort. The process was a bit tedious but prevented overloading my feet too quickly. I did experience some mild soreness and fatigue as my arches and gait adapted to the new support. A few rest days provided relief when needed.
Testing for Shin Splint Relief
After successfully breaking in my Powersteps, it was time to put them to the test! I added them to my regular running routine after taking 2 weeks mostly off from training to rest my shins.
My evaluation process:
- Compared shin pain during and after runs with Powersteps vs training without them
- Started with shorter 20-30 min runs and gradually increased distance
- Monitored any changes in foot stability, rolling, impact feel
- Ran on variety of surfaces – track, pavement, softer trails
- Kept up with icing, stretching, calf strengthening as well
Results Using Powersteps
After 2 months of consistent training with my Powerstep orthotics:
- Experienced less shin pain during runs across distances
- Felt I could absorb impact better with improved shock absorption
- No increase in shin pain even when running longer distances again
- Did not feel my form or gait was constrained or altered
- Had to replace inserts after about 250 miles of use
While not a miracle cure, I do think the Powerstep insoles provided a beneficial complement to my other treatment strategies in managing and preventing shin splint reoccurrence.
Ongoing Use of My Orthotics
Based on my positive experience so far:
- Plan to continue running with Powerstep inserts for arch support and stability
- Will swap out for new pairs every 6 months roughly to maintain cushioning and function
- Still do calf strengthening, but can focus more on fitness vs rehabilitation
- Monitor any pains indicating potential fit issues or new problems
- See my doctor and podiatrist regularly to assess mechanics and training
I view the Powersteps as tools to enable proper form and biomechanics, rather than as substitutes for educated training and medical care. When used together with protective measures, they can provide supplemental relief.
Conclusion
In my experience battling exercise-related shin splints, Powerstep orthotics provided moderate pain alleviation and supported other treatment strategies. For some runners, inserts may offer increased comfort and injury prevention.
However, modifying training habits, correcting mechanics, resting/rehabbing, and seeking professional medical advice remain essential to fully resolving shin splints. Orthotics should complement, not replace, these key components. Work closely with your doctor to determine if and how inserts like Powerstep could aid your specific condition as part of a comprehensive treatment plan.
With adjustments to training, rest, rehab, and biomechanical aids like Powerstep insoles, shin splints can be conquered. Don’t ignore the signs – address overuse injuries early so you can get back on the road to pain-free running.
