Getting ready to run - injuries

Jleigh225
Jleigh225 Posts: 49 Member
in Fitness and Exercise
Every time I try to start running I get shin splints even if I start out VERY slow. Slower than couch to 5k slow. I have gone to running stores and even was fitted with good quality shoes. I have had trouble with collapsed arches in the past and have tried doing minimal support shoes during the week and around the house to try and strengthen my arch. Though my regular foot pain stopped whenever I try to run it comes right back. Has anyone ever experienced this and are there any exercises I can do to try and prepare my feet and body to run even going into it slowly? When I was younger I loved to run and it was my favorite exercise. Any help or suggestions appreciated!

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Do you stretch your calves?
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    Someone suggested rocker squats for shin splints to me, and they worked - no more shin splints since I started doing them as a warm-up. I do calf raises to strengthen my feet, but try them out a little at a time as they can irritate an ongoing problem. Stop if you have pain the next day.

    You might want to do some reading on this subject, as newer studies suggest that supportive shoes weaken the foot rather than strengthening it, the opposite of what podiatrists recommend. Review the data and make up your own mind!
  • beatyfamily1
    beatyfamily1 Posts: 257 Member
    Sometimes dull pain in the legs or even the cracking noise coming from knees can mean you have weak hips. Try including those Jane Fonda leg raises in with your workout to strengthen your hips. If it turns out that may not be the cause of your pain it can still be beneficial for you as a runner.
  • Duck_Puddle
    Duck_Puddle Posts: 3,237 Member
    Are you running in your minimally supportive shoes?

    And what is slower than c25k slow?
  • Jleigh225
    Jleigh225 Posts: 49 Member
    I will jog 15 seconds and walk 2 minutes and repeat for 10 minutes. I did this for a few days a week and got shin splint pain quickly after the few days. :(
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    Jleigh225 wrote: »
    I will jog 15 seconds and walk 2 minutes and repeat for 10 minutes. I did this for a few days a week and got shin splint pain quickly after the few days. :(

    I used to get shin splint pain running on treadmill and when I was heavier. I don't really have any advice other than what has been given.

    You have been suffering with this type of pain for a while (saw a thread you started back in 2016). Have you talked to your doctor? Just a thought.
  • Theoldguy1
    Theoldguy1 Posts: 2,496 Member
    A good resource is Ready to Run by Dr Kelly Starrett regarding running pain free. Best of luck.
  • RunsWithBees
    RunsWithBees Posts: 1,508 Member
    I would recommend looking into Chi running or The Pose Method to help with proper running form.
  • dewd2
    dewd2 Posts: 2,445 Member
    monkeefan1974 wrote: »
    I would recommend looking into Chi running or The Pose Method to help with proper running form.

    That is NOT proper form. Sorry, just had to add a counter point because although it has died down in the past few years there are still some who believe in it.

    There are some things you can do - I'll post again later when I have more time.
  • RunsWithBees
    RunsWithBees Posts: 1,508 Member
    edited December 2018
    dewd2 wrote: »
    monkeefan1974 wrote: »
    I would recommend looking into Chi running or The Pose Method to help with proper running form.

    That is NOT proper form. Sorry, just had to add a counter point because although it has died down in the past few years there are still some who believe in it.

    There are some things you can do - I'll post again later when I have more time.

    Of course YMMV, it was just my own personal recommendation, I’m not claiming it to be the end-all-be-all of proper form. It worked for me though, no more shin splints and running is enjoyable now. I was pretty much in the same situation as the OP and had tried so many things to get rid of horrible, painful shin splints, finding a technique that worked for me has been life changing and it wouldn’t have occurred if I hadn’t been open to trying something different. I believe the OP was asking for suggestions and this was simply mine. Although I’ve been running for 5 years completely without shin splints, I’ll be looking forward to reading about what suggestions others, including yourself, have to offer.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    interestingly enough Runners world just wrote an article sorta pertaining to our constant efforts for the perfect form
  • RunsWithBees
    RunsWithBees Posts: 1,508 Member
    mbaker566 wrote: »
    interestingly enough Runners world just wrote an article sorta pertaining to our constant efforts for the perfect form

    From the article:
    “That’s why my advice to people who run is this—go barefoot or wear shoes or heelstrike or midfoot strike or do whatever you like. If you are comfortable then it’s an indication that it’s good for you.”
    So true! We have to try different things and find what works for us as individuals. Great article, thanks for sharing!
  • dewd2
    dewd2 Posts: 2,445 Member
    You can tell from the number of 'woos' I got that there are still CHI evangelists out there. B)

    Your issue cold be related to your arches so maybe getting a second opinion would be a good idea. Outside of that I would suggest strengthening your lower legs and hips. Do things like calf drops/raises, toe curls, bridges, and other lower body exercises.

    The problem I have with the CHI advice is it can (and does) lead to other injuries. Suddenly introducing stress on your achillies can be a much bigger issue than the one you are trying to fix. Form may be an issue here but don't change things so drastically that it causes problems elsewhere. A couple things you can check. 1. Make sure you are landing under your body. If your stride lands too far in front it will cause problems (usually in the knee but it could be in the shin as well). 2. Propel yourself forward when you land. If you find that you are 'breaking' instead of propelling you will add stress to your legs. Adjusting your stride will help if you are over striding.

    Lastly, just because you got fitted at a running store doesn't mean they got it right. Maybe take the shoes back and explain what the issue is. If they are a good store they should work with you.

    Good luck.

    BTW - To those running barefoot/0 drop and it is working for you, great. I'm not against it. I'm just against blindly telling someone to switch.
  • mengqiz86
    mengqiz86 Posts: 176 Member
    Go get some Superfeer insoles. Pronto

Categories