Help with flat feet and shin splints
bwatson74
Posts: 7 Member
Hey guys hooe you czn help. I have flat feet. No arches and get extremely bad shin splints. Compression doesn't help. Anyone have ideas for shoes. Who makes best shoes for such support. I'm a new runner. and 245 pounds. I've heard brooks. Or Nike lunar glide. anyone else have opinions or help
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Replies
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you might want to go to a running store to get fitted properly.
I can tell you the only thing that helped my splints was running a tennis ball along the arch of my foot so hard that it nearly made me cry. Best thing ever for SS.
Good luck!0 -
Explain tennis ball thing. And thanks.0
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Second the comment about getting fitted! Get the shoes that work best for you, don't buy them for name or design.
Tennis ball works well, so does a frozen water bottle. Stretch, Stretch, Stretch those calves! (this will help alleviate pain for both your shins and feet)
Listen to your body though, shin splints suck, hurt mine 3 years ago, ended up with fractures because I kept pushing through the pain.. I was new runner, and I was overweight - of course it was going to hurt right? UGH poor life decision right there. The set back was huge!0 -
Thanks u guys. Appreciate it0
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I cant find a decent video on youtube right now, but you just stand on a tennis ball barefoot and rub your foot back and forth on the ball. It will hurt like hell. Then do the other foot. You can also rub your inner lower leg with the ball (or a foam roller I suppose). Do this before & after a run. Then do it while relaxing later. Just takes a few minutes.0
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Stretch the calves and achilles!!! I was miserable in the shoes that were "sold" to me because of my flat feet. I just naturally roll to the outside. I have bunions that make it worse. Instead of fighting my current stride, I bought neutral shoes and have learned to make improvements in my stride and strengthen my core & legs. My legs are as happy as I can hope. When I start having pain in my legs, it's usually time to replace the shoes.0
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Definitely hit a running store with experienced folks. They will video your gait and help you pick the right show. Remember to bring a pair of used running shoes so they can also look at wear pattern. I second the tennis ball routine. To explain...you just roll it around underneath your foot...pushing fairly hard on it...and particularly at the arch.
What I also do is, barefoot, press my two thumbs very hard into the center of my arch. This gives a bunch of relief to the arch, for me anyhow. Lastly, make sure you are running on soft surfaces and minimize the lift of your feet. I almost shuffle step when I run to minimize impact (that will help with the shin splints). Hope this helps. Best of Luck.
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I have flat and wide feet and tendency to get shin splints but even worse... plantar fascitis. New balance makes a great running shoe in wide widths and these are the best value in orthotics inserts that I have found. no issues at all in 5 years since beginning to use these. i put them in all of my shoes not just running. It will take a few weeks for your arch to get used to it but my arch has actually gotten slightly stronger and higher over the last several years of use.
https://www.powersteps.com/product-pages/original0 -
Another option to try is running barefoot. Another is to do lots and lots of stretching/rolling out your shins with a rolling pin coupled with ice. It helped me tremendously. I had gotten fitted at a running shoe store where they watch you run and analyze your gate. Then I bought the high stability shoes they recommended. After that, I had the WORST shin splints of my life. Well, one day I ran to the end of my block, barefoot with my little girl and noticed that I wasn't in any pain afterwards like I normally would have been. Then I bought a pair of cheap minimalist shoes just to try them out and it was a miracle.....no shin splints! I'm not saying this will work for everyone, but it did for me. It also taught me to run correctly because I could actually feel where my foot would land on the concrete as opposed to the high stability shoe that the store recommended. Best of luck!0
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I suffered from heel spurs for years. My final cure was significant weight loss (90 pounds so far). Thick socks. Shoe inserts. There are Dr. Scholl's diagnostic machines in the pharmacy here. I used the machine to pick up an expensive insert. I experienced near immediate relief using the insert and I refused to go without for months (until I lost that weight).
I stretched my heels when I got up in the morning and under my desk during the day.
For shin splints, get properly fitted.
issaonline.edu/blog/index.cfm/2012/10/1/Could-Your-Shoes-Be-Giving-You-Shin-Splints-
I also over-pronate and my Asics runner has been excellent.
Here's an example:
http://ca.shop.runningroom.com/men/gel-foundation-8-mens.html
http://d2z2begrigh9ji.cloudfront.net/media/RightShoes/therightshoe-en.pdf0 -
ditto on the stretching also0
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Since I started walking as a form of exercise my feet are in constant pain. I have fallen arches and the shoes I was using were not supporting me at all. I went to a local sports store and had gait analysis done and discovered I was over pronouncing on my feet which meant I needed a stability trainer for walking and running. I would highly recommend you do this. Asics are meant to be one of the best brands out there but they can be expensive. Not sure where you are based but this is a store in Ireland that specialise in these type of trainers. I went to them as opposed to a local trainers store as they were selling me the wrong products and were also misinforming me, bottom line if I listened to them I would cause more damage to my feet. Tennis ball was also recommended to me.
Good luck!
http://www.runways.ie/store/
http://store.nike.com/ie/en_gb/pw/stability-running-shoes/a0lZbrkZ8yz?ref=https://www.google.ie/
http://www.groupon.co.uk/deals/special/gg-groupon-goods-global-gmb-h-5-9516/381392610 -
some good books for you to read
Runner's World The Runner's Body
Runner's World Complete Book of Running0 -
Victoriamrs wrote: »Since I started walking as a form of exercise my feet are in constant pain. I have fallen arches and the shoes I was using were not supporting me at all. I went to a local sports store and had gait analysis done and discovered I was over pronouncing on my feet which meant I needed a stability trainer for walking and running. I would highly recommend you do this. Asics are meant to be one of the best brands out there but they can be expensive. Not sure where you are based but this is a store in Ireland that specialise in these type of trainers. I went to them as opposed to a local trainers store as they were selling me the wrong products and were also misinforming me, bottom line if I listened to them I would cause more damage to my feet. Tennis ball was also recommended to me.
Good luck!
http://www.runways.ie/store/
http://store.nike.com/ie/en_gb/pw/stability-running-shoes/a0lZbrkZ8yz?ref=https://www.google.ie/
http://www.groupon.co.uk/deals/special/gg-groupon-goods-global-gmb-h-5-9516/38139261
*overpronating
Asics are good but not for everyone.
I was originally fit in the Asics GT-3000 which is a stability shoe with extra support in it. You can only get it at specialty shops.
I was re-fit for Saucony Guide 7s. The Asics GT-2000s are in the same stability class as the Sauconys so I took them for a demo run when Asics visited my local shop. So much pain and discomfort.
Your mileage will definitely vary.
Downward dog helps me stretch my calves and you can do it anywhere0 -
Downward dog! Yes! My yoga postures have made me so much more mobile. The downward facing dog helps me get out of the pool without putting weight on my bad knee.0
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I've always suffered shin splints and decided years ago there are other ways to get cardio exercise besides running.0
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shin splits and why they can happen
improper fitting shoes
not enough water
not enough stretching
running too fast, too soon i.e. slow down ( you should be running at a pace you can carry on a conversation - unless doing sprints or HIIT)
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shin splits and why they can happen
improper fitting shoes
not enough water
not enough stretching
running too fast, too soon i.e. slow down ( you should be running at a pace you can carry on a conversation - unless doing sprints or HIIT)
Not entirely. I don't get shin splints unless I run a certain indoor track. Any other surface is no problem.0 -
OP, I've had both and have been able to get rid of them in a timely manner. First off, no one here should recommend a certain shoe. You should go to a store like runners world and let them watch you run and recommend a certain shoe. Doesn't mean it'll be the perfect one but its better then any one of us could recommend. I could tell you what works for me but the likeliness of us having the same exact platform is probably slim. Once you have the injury the best thing is to use heat and cold when your able. You need to strengthen the area back up but very slowly. Stay away from steady state cardio or anything that aggravates the area. What worked for me was to completely start over using a treadmill. I had to completely stop running for at least 5-6 months. On the treadmill I had to start walking for 5mins and slowly increase the angles and speed. If the area started hurting I would stop immediately and try again every other day. I did the same thing until I was able to run for 2-3minutes and use the same speed and angle. But I wouldn't push it until pain. Eventually between stretching and alternating my cardio training the problem has gone away for the time being. Just be careful to not aggravate the injured areas once healed because you'll have to do the entire process over.0
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sunglasses_and_ocean_waves wrote: »shin splits and why they can happen
improper fitting shoes
not enough water
not enough stretching
running too fast, too soon i.e. slow down ( you should be running at a pace you can carry on a conversation - unless doing sprints or HIIT)
Not entirely. I don't get shin splints unless I run a certain indoor track. Any other surface is no problem.
Probably inadequate running shoes for that specific track.
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http://barefootinclined.blogspot.com
Check out this guy, he had flat feet and fixed his feet with barefoot/minimalist running shoes0 -
sunglasses_and_ocean_waves wrote: »shin splits and why they can happen
improper fitting shoes
not enough water
not enough stretching
running too fast, too soon i.e. slow down ( you should be running at a pace you can carry on a conversation - unless doing sprints or HIIT)
Not entirely. I don't get shin splints unless I run a certain indoor track. Any other surface is no problem.
Probably inadequate running shoes for that specific track.
Most people who run this track say the same thing about shin splints. Not sure what it is, but we all can't be wearing the wrong shoes.
Where are you getting your information?
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Thanks for all the advice guys. Wow on this one day and got a ton of advice.0
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Just don't run, man. I have flat feet. I bought some expensive-as$ stability shoes (under guidance at a specialty running store, they filmed my gait and everything), did C25K - even repeated some weeks to be sure I wasn't overdoing it - read up on running strides, ran on softer surfaces, not the sidewalk or treadmill... netted me a case of chronic tendinosis (still have, to this day, years later, will likely never go away) and a year of hardly moving at all.
There is other *kitten* you can do that is less likely to screw you up.0 -
lishie_rebooted wrote: »Victoriamrs wrote: »Since I started walking as a form of exercise my feet are in constant pain. I have fallen arches and the shoes I was using were not supporting me at all. I went to a local sports store and had gait analysis done and discovered I was over pronouncing on my feet which meant I needed a stability trainer for walking and running. I would highly recommend you do this. Asics are meant to be one of the best brands out there but they can be expensive. Not sure where you are based but this is a store in Ireland that specialise in these type of trainers. I went to them as opposed to a local trainers store as they were selling me the wrong products and were also misinforming me, bottom line if I listened to them I would cause more damage to my feet. Tennis ball was also recommended to me.
Good luck!
http://www.runways.ie/store/
http://store.nike.com/ie/en_gb/pw/stability-running-shoes/a0lZbrkZ8yz?ref=https://www.google.ie/
http://www.groupon.co.uk/deals/special/gg-groupon-goods-global-gmb-h-5-9516/38139261
*overpronating
Asics are good but not for everyone.
I was originally fit in the Asics GT-3000 which is a stability shoe with extra support in it. You can only get it at specialty shops.
I was re-fit for Saucony Guide 7s. The Asics GT-2000s are in the same stability class as the Sauconys so I took them for a demo run when Asics visited my local shop. So much pain and discomfort.
Your mileage will definitely vary.
Downward dog helps me stretch my calves and you can do it anywhere
Thanks for the correction see what happens when you don't read back over what you wrote before you post lol
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FitnessTrainer69 wrote: »OP, I've had both and have been able to get rid of them in a timely manner. First off, no one here should recommend a certain shoe. You should go to a store like runners world and let them watch you run and recommend a certain shoe. Doesn't mean it'll be the perfect one but its better then any one of us could recommend. I could tell you what works for me but the likeliness of us having the same exact platform is probably slim. Once you have the injury the best thing is to use heat and cold when your able. You need to strengthen the area back up but very slowly. Stay away from steady state cardio or anything that aggravates the area. What worked for me was to completely start over using a treadmill. I had to completely stop running for at least 5-6 months. On the treadmill I had to start walking for 5mins and slowly increase the angles and speed. If the area started hurting I would stop immediately and try again every other day. I did the same thing until I was able to run for 2-3minutes and use the same speed and angle. But I wouldn't push it until pain. Eventually between stretching and alternating my cardio training the problem has gone away for the time being. Just be careful to not aggravate the injured areas once healed because you'll have to do the entire process over.
Wasn't in fact recommending a shoe I stated that Asics are meant to be one of the best. I was also suggesting that he go for gait analysis so they could advise him what the issue might be and subsequently his best course of action, as you stated are all individuals what might work for me or you will not work for someone else. Bottom line it is worth trying out all suggestions, stretching, starting with walking and build to running or find another form of exercise.
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I am too squeamish to run barefoot, but switching to a minimalist shoe instantly relieved my shin splints. I buy Inov-8 but a lot of brands make similar. They may be worth trying. I've had stability-type shoes from Asics, Brooks, Mizuno, tried orthotics, but it turns out maybe I needed to stop giving my feet a crutch.0
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I have very wide, flat feet in the front and narrow heels. Square duck feet. Running shoes like New Balance that come in widths work but are still too flat often. I've got a pair of Saucony that are labeled regular width but are cut very wide at the front that are good. Some Brooks are supposed to be wider too. Stretching the heck out of my calves and also massaging them with a small hand roller helps my feet a lot. Also a ridged wooden roller for the soles helps too. I still have pain when I jog-walk every day. I'm trying to do more intense, longer sessions every other day so I can both workout and recover. Husband had terrible heel pain but New Balance with the rollbar saved him. Good luck and if all fails, it's work it to see a podiatrist who does orthotics specially molded to your feet and gait. It will be expensive but save you other health costs later!0
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sunglasses_and_ocean_waves wrote: »sunglasses_and_ocean_waves wrote: »shin splits and why they can happen
improper fitting shoes
not enough water
not enough stretching
running too fast, too soon i.e. slow down ( you should be running at a pace you can carry on a conversation - unless doing sprints or HIIT)
Not entirely. I don't get shin splints unless I run a certain indoor track. Any other surface is no problem.
Probably inadequate running shoes for that specific track.
Most people who run this track say the same thing about shin splints. Not sure what it is, but we all can't be wearing the wrong shoes.
Where are you getting your information?
that is quite the profile picture.
thanks.0 -
I have flat feet, a prominent bunion on my left foot, a mild one on my right. My right foot overpronates and my left doesn't. So my feet are all sorts of screwed up. Also I had shin splints in high school so I know the pain. Best recommendations are: get a gait analysis done, tell them your issues, your planned running surfaces and distances for these shoes. They'll be able to help you find the right one.
Also apart from this I'd recommend seeing a podiatrist if you can get to one. I mainly see one for my bunions but I have arch supports in my shoes that I use for every day as well as running and I've found them to be really helpful.0
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