Strengthening exercises for runners?

poptastic
poptastic Posts: 151 Member
in Fitness and Exercise
I've been having some problems with running injuries... I initially started running in January and had some problems with sore shins that seemed to get better when I bought better running shoes. I then got quite bad leg pains again about a month ago, and decided to take a few weeks off running to give it a chance to get better. Since I restarted again, I've tried to limit the distances I'm running (maximum around 4k) and take it slow, but the pain in my left shin has come back again, and seems to also now be affecting my knee.

Does anyone have any good exercises to strengthen your ankles/shins? I feel like the problem may be from when I twisted my ankle running a while back, as it's only in one leg, so I am hoping if I build up some strength then I may be able to prevent it from getting worse!

PS. I am planning to see the doctor about this, but I am signed up for a charity 5k in 2 weeks, which I don't want to miss!

Replies

  • eep223
    eep223 Posts: 624 Member
    Not quite what you are asking, but a lot of my leg pain from running went away when I started eating better. Less junk food and beer gave me better runs and less pain. This may not be helpful to you at all, and you may already be eating really well. I hope you can sort it out quickly. Good luck!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Lower body strength training is great... free weights will strengthen the major muscles while also working the stabilizing muscles, which may be the greatest benefit as a runner.

    I think the first thing I'd do is try to figure out if the problem was muscular (weak legs, running too hard/too fast/too often) or technique related. Do you have a shop locally that will look at your stride? Any local running clubs offer workshops?
  • poptastic
    poptastic Posts: 151 Member
    That is part of what I am planning too; I'm giving up drinking and going to focus on healthy eating for the next few weeks. I think that I need to do a lot more conditioning exercises though, I overpronate a lot when I run, and I'm trying to concentrate on better form etc, but it doesn't seem to be enough to stop the pain! I get a weird clicking in my ankle, which is what makes me think the lower leg pain is stemming from the ankle.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    Also, make sure you are stretching properly and icing/elevating after you run.
  • poptastic
    poptastic Posts: 151 Member
    Lower body strength training is great... free weights will strengthen the major muscles while also working the stabilizing muscles, which may be the greatest benefit as a runner.

    I think the first thing I'd do is try to figure out if the problem was muscular (weak legs, running too hard/too fast/too often) or technique related. Do you have a shop locally that will look at your stride? Any local running clubs offer workshops?

    I have had my gait assessed in a local running shop, which is where I found out about the overpronating, and where I got supportive shoes from. So I know that that is a bit of a problem, but I also think I was perhaps overdoing it when I was new to running. Now though, it's just frustrating to have the pain stopping me - I've done a lot of calf raises and stretches to try and prepare those muscles better, so I can't figure out what is causing the problem,especially as it's only in one leg.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Here is some information from Runner's World re: shin splints

    http://www.runnersworld.com/tag/shin-splints

    They also have some great section on strength training and injury prevention for runners.

    http://www.runnersworld.com/health-injuries/injury-prevention-recovery

    BTW when you say you bought "better" running shoes did you get them from a running shop that analyzed your gait? It's possible to have a very good quality shoe that's completely inappropriate for your individual needs.
  • majope
    majope Posts: 1,325 Member
    One great ankle-strengthening exercise you can do just about anywhere/anytime: cross your legs at the knee, and write the alphabet with your upper foot. Another thing that strengthens ankles is running on uneven surfaces, like trails (use caution if you aren't used to it, especially at first--just try shorter distances and work up to more).

    For shin splints, check out this routine: http://www.runningahead.com/groups/BF_and_Beyond/forum/29c26fa1014b4cf79f569c25cb73266c
  • poptastic
    poptastic Posts: 151 Member
    BTW when you say you bought "better" running shoes did you get them from a running shop that analyzed your gait? It's possible to have a very good quality shoe that's completely inappropriate for your individual needs.

    Yes I went to sweatshop and had my gait analysed, I was in there about 2 hours finding the perfect pair of shoes with adequate support so I don't think they can be the problem! Also I have had the shoes for a few months now and this latest injury is much more recent.
  • poptastic
    poptastic Posts: 151 Member
    One great ankle-strengthening exercise you can do just about anywhere/anytime: cross your legs at the knee, and write the alphabet with your upper foot. Another thing that strengthens ankles is running on uneven surfaces, like trails (use caution if you aren't used to it, especially at first--just try shorter distances and work up to more).

    For shin splints, check out this routine: http://www.runningahead.com/groups/BF_and_Beyond/forum/29c26fa1014b4cf79f569c25cb73266c

    Thank you for these! Will definitely try these starting today - I'm less certain about running on uneven surfaces as I think that might be how I hurt my ankle in the first place! But maybe once it is feeling better!
  • eep223
    eep223 Posts: 624 Member
    You might try strengthening your hips, too. Runners are notorious for weak hips, and after I took some time out from running and did some lower body exercises (I've been doing pilates) for a while, I really felt the difference when I came back to it. I feel much more balanced now, and I think it's mostly from the hip.
  • RobynLB83
    RobynLB83 Posts: 626 Member
    Don't expect much help from your family dr. if she's not a runner or a sports dr. After a bad ankle sprain, I ended up with a lump that immediately swells up on that ankle when I put any strain on it (still happens on a regular basis 2 years later). My family dr. just shrugged. I told him that the pain and swelling aren't too bad as long as I wrap it.

    My boyfriend finally diagnosed it as a herniated muscle. Basically, a tear in the facia that allows the muscle to bulge out under strain. It doesn't need correction if the pain is manageable. I just remember to wrap it before long runs, and I avoid doing things too frequently that put a lot of strain on it: rollerskating, certain yoga poses, and kickboxing.

    Welcome to getting older. Moral of the story: find what works for you, and good luck.
  • RobynLB83
    RobynLB83 Posts: 626 Member
    Also, if you have bad biomechanics, maybe don't get into running to begin with... just be nice to your body and get a bike.
  • poptastic
    poptastic Posts: 151 Member
    Also, if you have bad biomechanics, maybe don't get into running to begin with... just be nice to your body and get a bike.

    Eek this is a bit depressing! I cycle everywhere as it is, running is just for fun - I love the feeling of it (when it doesn't hurt...) but I'm not ready to give up yet! I'm hoping that the doctor could refer me to a physio maybe. I refuse to just accept that I can't run!
  • 55in13
    55in13 Posts: 1,091 Member
    I would see about getting an appointment with a running coach. Lots of people run and do no other lower body exercises; just upper body toning. I am not saying that's the best thing to do, just that a lot of runners do little else and don't have these issues, so I think it is related to how you run, not to what you do or don't do outside of running. Anyway, some fitness places having running coaches who will run with you for a few minutes and give you some good feedback about your stride, pace, etc to help you with this.
  • RobynLB83
    RobynLB83 Posts: 626 Member
    Also, if you have bad biomechanics, maybe don't get into running to begin with... just be nice to your body and get a bike.

    Eek this is a bit depressing! I cycle everywhere as it is, running is just for fun - I love the feeling of it (when it doesn't hurt...) but I'm not ready to give up yet! I'm hoping that the doctor could refer me to a physio maybe. I refuse to just accept that I can't run!

    Here's the thing... I know too many old man runners you have killed their hips and knees, and at least one that killed his organs afterwards by chewing on asprin everyday to he could keep running. If you love it, you love it, and you're going to do it. I get it. I'm that stubborn too. Go to a sports dr. if you have access to one, and see what recommendations you can get for doing it with as little wear and tear as possible. You should NOT have pain from running (aside from the regular sore muscles) and if you have it, that's an indication of a biomechanical issue that you need to correct for before you damage your body.

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