Problems with running - help!!!!
SamanthaLouiseMence
Posts: 663 Member
So a few weeks ago, I started running (well … jogging) for the first time in over 10 years - I've been using an app that's similar to the C25K app to help me along, everything's been going fine and I soon got over my paranoia of running in public.
But I've had to stop about a week ago because I've started getting pains in my shins whenever I jog; so I went to the doctors today to see what was going on with my legs (it was the earliest I could get an appointment for) and he told me I have shin splints… and when I asked him what I could do to stop them and to prevent them in the future, he just told me to stop running - that my body obviously isn't meant for running - now I refuse to believe that!!
Is there anyone on here who has had shin splints? How did you get rid of it and how did you prevent it since?
I don't want to stop jogging because I've realised that I love it and I want to keep doing it.
When I had problems with my knees to start with I looked up on line how to prevent those pains, and I adjusted how I ran and it helped a lot - the pain went away and hasn't been back since, and it was about a week later that the pain in my shins started
Any advice would be great
Thanks in advance x
But I've had to stop about a week ago because I've started getting pains in my shins whenever I jog; so I went to the doctors today to see what was going on with my legs (it was the earliest I could get an appointment for) and he told me I have shin splints… and when I asked him what I could do to stop them and to prevent them in the future, he just told me to stop running - that my body obviously isn't meant for running - now I refuse to believe that!!
Is there anyone on here who has had shin splints? How did you get rid of it and how did you prevent it since?
I don't want to stop jogging because I've realised that I love it and I want to keep doing it.
When I had problems with my knees to start with I looked up on line how to prevent those pains, and I adjusted how I ran and it helped a lot - the pain went away and hasn't been back since, and it was about a week later that the pain in my shins started
Any advice would be great
Thanks in advance x
1
Replies
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I had the same issue and shoes were the cause along with stretching. What kind of shoes do you wear to run and how long are you stretching?5
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Running shoes are obviously the best ... I like nike and or asic running shoes. I also try to do a very good stretch before and after, which has helped tremendously. Short distances first, then increase it as your legs and overall body get used to it.1
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Stop running and let it heal, make sure you have good shoes (jogging/running shoes, not just training shoes), and you may also want to study running technique to see if you're running flat-footed or putting too much impact on your heels. Otherwise once it heals there's no reason you can't run/jog again. I've had shin splints many times in my life, if you let it heal it generally will get better.2
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Decent supportive footwear, and take it easy on the speed. I had an issue with shinsplints about 2 years ago just from brisk walking but it was because I was in ballet pumps all the time and my feet were just slapping off the floor. I wear decent boots now and wear orthotic insoles to give a bit extra support and haven't had any problems since, including starting C25K
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Same thing as above, it was the shoes I was wearing. For me I need a very flexible light shoe with lots of freedom to move, I like the Nike Frees personally. Stretching also important.
It seemed to also help when I changed the speed of my running. A little slower at first and I didn't get the pains, I think that I was just pushing for too much too quickly at first.1 -
Shin splints are really common. They're especially common among people who have just started running and are increasing mileage quickly. Generally, you should rest and ice the sore area until the pain goes away. While you're resting, you can cross-train with low-impact exercise. After the pain goes away, you can gradually start to run again, but you want to increase your mileage very slowly. That might mean repeating weeks of your C25K program to let your body adjust to running. (http://www.runnersworld.com/shin-splints)
You should also make sure you get good shoes. Go to a local running store and get fitted for proper running shoes if you haven't done that already. Shoes are the source of many new runners' aches and pains.
Last, I'd get a new doctor if you can. You have a very common injury, which does NOT mean that there's anything wrong with your body.5 -
Back when I was overweight, I made a variety of bad choices when I tried running, including not having the best shoes and running on concrete. Especially with the extra weight, my shins did not appreciate that, and I soon focused on other exercises.
Last year, after I lost most of the extraneous weight (not that that was necessary) I did C25K and managed my shins by starting running on turf, then adding a little concrete at a time. Eventually I could run completely on concrete, but if I started feeling that strain on my shins, I would get back onto the turf.
You will probably have to give it a little time to heal; you can use an elliptical or Arc trainer to develop cardio capacity, and when you are ready to run again, just take it a little at a time until your shins are adapted.1 -
You do need to stop to allow it to heal of course.
When you run, do you actually hear the front of your foot slap down to hit the ground?
Many people are such heel landers that happens. Listen at a location where people run, you'll hear them. Good place to watch and observe too (if not too obvious).
Even if you don't hear it, it's likely happening enough to cause damage.
That muscle along the shin holds the front of your foot up, so of course it's not hanging down. So it is tensed.
Now you land on your heel to some degree, and just sitting in chair you can see this, and it forces the front of your foot down while under tension.
That's called eccentric loading, muscle under tension lifting, but you just forced stressed it to stretch longer.
That's when you cause the most damage to muscle.
Ever gone down a lot of stairs only?
In lifting that is desired, it's what makes the muscle stronger and grow more if diet supports it - but you are doing it up to maybe 15 reps and 3-5 sets only, not thousands of time with your whole body weight like when running.
Proper shoes can sometimes be the solution - but poor form can be used on good shoes.
And good form can be used on poor shoes, that can actually make them acceptable to use.
Basically, you want to land more flat footed. This usually requires shorter strides and faster too, because your leg isn't being thrown out in front of you.
Here's a video of what I'm talking about - this is actually how to work the muscle that is damaged you are feeling.
Just shows what you are doing thousands of times with your body weight, just reversed from what he is doing.
http://www.exrx.net/WeightExercises/TibialisAnterior/LV45ReverseCalfPress.html
I'm not saying to do this, this is what you are doing already in reverse, the running will strengthen it anyway, merely holding the front of your foot up more, but landing right will stop overworking it.
You may do such a workout later after recovered to strengthen it though.1 -
Many of the good running shops will do a free video analysis of you running on their treadmill. They will fit you with running shoes which are appropriate for your gait and they won't necessarily be the most expensive ones either. Good luck and don't give up!1
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I have two pairs of running shoes
One pair are karrimor trail running shoes which I use on forest trails that I run
And the other pair which I use for running along pathways are oasics
They were both recommended to me in the shop I got them from - I got both because I couldn't decide which I wanted more lol x0 -
Oh yea - stretching
I stretch before I get out the door to losen up a little, then I do a brisk walk for 5-10 minutes before i actually start jogging to warm up x0 -
Ah, trail running.
Usually can't do much heel landing then (but you can), but for sure you are holding the front of your foot up more to make sure it doesn't trip you up on obstacles.
If pain is purely from using the muscle more - just need to start out more slowly, that's all. But now need to recover.
When it's said to not increase weekly mileage by more than 10%, that's very hard to do at the start when going from none to whatever distance.2 -
If its "just shin splints" after running... kneel with your toes tucked behind you and lean back holding the stretch as deep as is comfortable(it shouldn't hurt, but you should be able to feel the stretch) for 30-60 seconds.1
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Last, I'd get a new doctor if you can. You have a very common injury, which does NOT mean that there's anything wrong with your body.
I'd also agree. It was a lazy response to your question. Reminds me of some of the crappy doctors we have around here. If you're a smoker they blame everything on it. They missed a thyroid problem for years for my wife blaming her bone loss issues on smoking. Not looking at the whole picture just because you're doing something they don't agree with is obtuse.
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There's a lot of good advice above. I'm also recommending you find a new doctor. Shin splints are incredibly common. That s/he told you to just stop running and that you're not meant for running just because of shin splints is ridiculous.
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In muay thai we love shin splits lol makes bone stronger.... However if you're getting that much discomfort, why not another form of cardio? Swimming, stairmaster or that little ski machine thingy haha those are all incredibly effective and less stress on joints!3
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Ice your legs before and after and massage the area periodically. This should subside as your body adjusts and builds up the capillary beds in your legs.
In a seated position take your right foot and place it over your left knee. Rotate your left ankle through it's full range of motion - full toe tip to full heel 20x. Switch legs and repeat. Do this a few times throughout the day and this will help your circulation and get you running again.
...and fire your doctor.5 -
My endurance coach taught me to watch my stride. Being 6' tall I have a tendency to overstride and turn my feet out. After some good stretching and working on my form helped me stop them.1
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AbetheSamurai wrote: »However if you're getting that much discomfort, why not another form of cardio?
I was going to suggest the same thing, and specifically cycling. This isn't a troll suggestion. I know that running is what you want to do, but while you're building up to it, a bike may be a very satisfying source of exercise, motion, and calorie burn. You can even get a trail bike.2 -
For the record there's actually no proof landing on your heel is bad for you. Many sub 3 hour marathoners land on their heel. Another great example is Chrissie Wellington is a World Champion in the triathlon world, and her running looks horrible. She's a sub 3 hour marathoner even after a 2.4 mile swim and a 112 mile bike ride.
Not Stretching on the other hand is the number one cause of injury for runners. People should stretch for 10 to 20 minutes before their activity and stretch afterwards.
Shoes play a vital role in running as well, but I think people can honestly run in anything up to a certain distance. Someone just ran a half marathon in like 1 hour and 12 minutes I think in Crocs.
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For the record there's actually no proof landing on your heel is bad for you. Many sub 3 hour marathoners land on their heel. Another great example is Chrissie Wellington is a World Champion in the triathlon world, and her running looks horrible. She's a sub 3 hour marathoner even after a 2.4 mile swim and a 112 mile bike ride.
Not Stretching on the other hand is the number one cause of injury for runners. People should stretch for 10 to 20 minutes before their activity and stretch afterwards.
Shoes play a vital role in running as well, but I think people can honestly run in anything up to a certain distance. Someone just ran a half marathon in like 1 hour and 12 minutes I think in Crocs.
There is very little demonstrated benefit to pre-workout stretching. In fact the best info out there indicates that pre-exercise stretching increases likelihood of injury0 -
stanmann571 wrote: »For the record there's actually no proof landing on your heel is bad for you. Many sub 3 hour marathoners land on their heel. Another great example is Chrissie Wellington is a World Champion in the triathlon world, and her running looks horrible. She's a sub 3 hour marathoner even after a 2.4 mile swim and a 112 mile bike ride.
Not Stretching on the other hand is the number one cause of injury for runners. People should stretch for 10 to 20 minutes before their activity and stretch afterwards.
Shoes play a vital role in running as well, but I think people can honestly run in anything up to a certain distance. Someone just ran a half marathon in like 1 hour and 12 minutes I think in Crocs.
There is very little demonstrated benefit to pre-workout stretching. In fact the best info out there indicates that pre-exercise stretching increases likelihood of injury
+1
All the research agrees that static cold stretching is bad for you.0 -
For the record there's actually no proof landing on your heel is bad for you. Many sub 3 hour marathoners land on their heel. Another great example is Chrissie Wellington is a World Champion in the triathlon world, and her running looks horrible. She's a sub 3 hour marathoner even after a 2.4 mile swim and a 112 mile bike ride.
Not Stretching on the other hand is the number one cause of injury for runners. People should stretch for 10 to 20 minutes before their activity and stretch afterwards.
Shoes play a vital role in running as well, but I think people can honestly run in anything up to a certain distance. Someone just ran a half marathon in like 1 hour and 12 minutes I think in Crocs.
Perhaps I am an isolated case, but I used to be a heel striker and I ended up with a fracture of the lateral tibial plateau (outside part of knee). I was on crutches for a month. My ortho doc said that an injury like mine was likely caused by heel striking which is associated with overstriding.1 -
LeanButNotMean44 wrote: »For the record there's actually no proof landing on your heel is bad for you. Many sub 3 hour marathoners land on their heel. Another great example is Chrissie Wellington is a World Champion in the triathlon world, and her running looks horrible. She's a sub 3 hour marathoner even after a 2.4 mile swim and a 112 mile bike ride.
Not Stretching on the other hand is the number one cause of injury for runners. People should stretch for 10 to 20 minutes before their activity and stretch afterwards.
Shoes play a vital role in running as well, but I think people can honestly run in anything up to a certain distance. Someone just ran a half marathon in like 1 hour and 12 minutes I think in Crocs.
Perhaps I am an isolated case, but I used to be a heel striker and I ended up with a fracture of the lateral tibial plateau (outside part of knee). I was on crutches for a month. My ortho doc said that an injury like mine was likely caused by heel striking which is associated with overstriding.
the bolded bit is probably the most important.
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If stretching doesn't help, what else would you suggest?
I'm suffering through this right now. I have good shoes recommended to me by the local shop. I know I should have stopped running before I did, but I'm a guy and figured I could run through the pain. So now I'm stopped, but once the pain is gone, is not stretching a good way to prevent it? I did a 5K in pain and then 3 days later did 3k to work and 3K home again. I tried the treadmill this morning and did 3 minutes before stopping.
In the meantime I'm cycling when the weather permits. Which has not been often here.1 -
Static stretching of "cold" muscles (standing still and holding a stretch for several seconds before exercising) can increase the risk of injury. Before running, you can walk for a few minutes to warm up. You can also do dynamic stretches, like butt kicks and high knees, which stretch your muscles using gentle movement. http://www.runnersworld.com/run-nonstop/how-and-why-you-should-warm-up-before-a-run1
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Tacklewasher wrote: »If stretching doesn't help, what else would you suggest?
I'm suffering through this right now. I have good shoes recommended to me by the local shop. I know I should have stopped running before I did, but I'm a guy and figured I could run through the pain. So now I'm stopped, but once the pain is gone, is not stretching a good way to prevent it? I did a 5K in pain and then 3 days later did 3k to work and 3K home again. I tried the treadmill this morning and did 3 minutes before stopping.
In the meantime I'm cycling when the weather permits. Which has not been often here.
Stretching will help.. but don't do it before.. do it after... or during.
5-10 minute light warm up to get blood flow... then stretch. Then finish up... then stretch again...
There's a couple recommendations for how to stretch up above.
You can also do some stretches throughout the day..
But if you stretch cold(before training) and then go run, you can introduce instability that may lead to injury.
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Walking as warmup. Some dynamic stretching after that.
And this injury is rarely a stretching solvable one - it's overuse for level of experience. Warmed up muscles better than not of course.
Need to stop now - and start slower next time.
And stretch afterwards. Static or dynamic.1 -
I don't know if it's right to or not but I do a 10 min low impact cardio video aimed at older folk or people with prior injuries prior to my C25K session
https://www.youtube.com/watch?v=PYtcl2PbMyI
I also use it before my strength training routines . Find it warms me up pretty well. Then I do a full body static stretching routine afterwards (about 12 min mixture of static stretching and light yoga poses).2
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