Pain in Shins while Jogging!! PLEASE HELP!

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sazroy
sazroy Posts: 262 Member
in Fitness and Exercise
Okay so I've read up about shin splints but all info I can find is how shin splints hurt after you stop and all activity should be stopped until pain subsides..
So the story is..
I'm starting the Couch25K. I can walk all good. But the moment I jog/attempt to run i have a serious amount of pain in my right shin. I can't do the full 60secs of jogging due to the pain but as soon as I stop and start to run again my shin is fine. First step of running and it hurts again. I don't know how to fix it. Different shoes don't seem to help. Tried landing more on my heel - didn't work, tried a rolling foot style landing - didn't work, landing on my toes more - didn't work.. How to eff are you mean't to run????

Replies

  • rosie181818
    rosie181818 Posts: 3
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    Hi-

    I had this once and found it stopped after I took a few weeks completely off running. Try going swimming in the interim to keep fit as it has no impact on your shins.

    If that doesn't work, see your doc and ask him to refer to either a foot doctor or a physio, whatever he/she thinks best.

    Good luck!! :)
  • Peta22
    Peta22 Posts: 377 Member
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    I had shin splints years ago from step aerobics... They won't heal until you stop the offending activity and if you continue they will only get worse... That was the advice i was given and my experience anyway. Sorry to be te bearer of bad news :(
  • sazroy
    sazroy Posts: 262 Member
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    Hi-

    I had this once and found it stopped after I took a few weeks completely off running. Try going swimming in the interim to keep fit as it has no impact on your shins.

    If that doesn't work, see your doc and ask him to refer to either a foot doctor or a physio, whatever he/she thinks best.

    Good luck!! :)


    Yeah taking time off running doesn't work (in my case).. I'm trying to start running, so I haven't previously been running in other words I'm a newbie to the running scene hence why I'm doing interval training with the couch to 5k but it's hard to do intervals when I can't job for long because of the pain. I really want to start jogging but it's the pain that stops me and it's only painful WHILE doing it. As soon as I stop I'm fine. I think I might go to the Athelete's Foot shoe store and get professionally fitted.. I dunno.
  • princessjarvis
    princessjarvis Posts: 97
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    I used to get these real bad and it was because I was wearing the wrong style of trainer.

    Find a good footwear shop and get them to do a gait anaylsis....they will tell you your style of running and what trainer you should be wearing.

    I switched from Asics to Nike and ive had no pain what so ever!! :wink:
  • sazroy
    sazroy Posts: 262 Member
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    I had shin splints years ago from step aerobics... They won't heal until you stop the offending activity and if you continue they will only get worse... That was the advice i was given and my experience anyway. Sorry to be te bearer of bad news :(


    The problem is they're only sore while doing it. It's not a continuous pain, they hurt EVERY time I've ever tried to run. But stop hurting once I stop. I want to know how to overcome the pain, or what technique.. am I landing wrong? It can't be a case of "Sorry but you'll never be able to run in your life".
  • sazroy
    sazroy Posts: 262 Member
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    I used to get these real bad and it was because I was wearing the wrong style of trainer.

    Find a good footwear shop and get them to do a gait anaylsis....they will tell you your style of running and what trainer you should be wearing.

    I switched from Asics to Nike and ive had no pain what so ever!! :wink:

    Yeah I'm thinking that's the go. Don't know where you're from be we have a store here in Aus called the Atheletes Foot that do the analysis.. may have to go suss them out. Thanks!
  • Massivebosons
    Massivebosons Posts: 1
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    Hello! I have a similar problem, I suffer with shin and back pain when I run. I've yet to get it properly checked out but my research is pointing towards my flat feet.

    I have dropped arches and I am very heavy on my heels causing me to walk on the outside of my feet. Not only do I wear trainers down ultra fast, but it looks like it's this that causes the pain. I wear orthotics in my shoes but they only help marginally unless you have them custom fitted.

    So my plan of action is to get my feet professionally looked at, have my step analysed and have an orthotic insole prescribed that will correct my step. Maybe try something similar and see what happens.
    Hope this helps a tad :smile:
    Ben
  • sazroy
    sazroy Posts: 262 Member
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    Hello! I have a similar problem, I suffer with shin and back pain when I run. I've yet to get it properly checked out but my research is pointing towards my flat feet.

    I have dropped arches and I am very heavy on my heels causing me to walk on the outside of my feet. Not only do I wear trainers down ultra fast, but it looks like it's this that causes the pain. I wear orthotics in my shoes but they only help marginally unless you have them custom fitted.

    So my plan of action is to get my feet professionally looked at, have my step analysed and have an orthotic insole prescribed that will correct my step. Maybe try something similar and see what happens.
    Hope this helps a tad :smile:
    Ben

    Thanks Ben! This sounds a little like me, my partner says I walk very heavy on my heels. Never thought about whether I walk on the outside of my feet but I suppose I do if I'm a heel walker :/ I also stand leaning more on my heels. So no doubt I'm probably landing on my heels while jogging.
  • kohmori
    kohmori Posts: 7
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    I know this doesn't really help, but I gave up running and switched to biking because I couldn't figure out the problem. I find I enjoy riding my bike more anyway.
  • sazroy
    sazroy Posts: 262 Member
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    I know this doesn't really help, but I gave up running and switched to biking because I couldn't figure out the problem. I find I enjoy riding my bike more anyway.

    Yeah I enjoy riding more, less stressful on my whole body I find. And great for me when my calves hurt (Partner took my for a 4 hour hike on the weekend and calves were killing me the next day so been biking cos it doesn't hurt my calves). I just want to be able to say "I can run" that would be a goal of mine I reckon.
  • BerryH
    BerryH Posts: 4,698 Member
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    First up, don't start running again until the pain stops. Do low-impact exercise, take ibuprofen and ice your shins with a bag of peas wrapped in a tea towel. If it doesn't go away after two weeks, see a doctor to eliminate the, albeit unlikely, possibility of a stress fracture.

    To stretch the muscles down the front of your shin, kneel on your feet and lean backwards. To strengthen them, write out the alphabet with your toes whenever you're sitting down.

    I second getting fitted at a specialist store. Just wearing "different shoes" doesn't mean you've got the right ones for your foot shape and gait. You're not a heavy runner, but I'd recommend heavy runners look into insoles.

    Mostly beginner runners get shin splints from an exaggerated toe lift, either from deliberate heel landing or running in the treadmill at a continuous incline. Take off the incline or run outside. Take a moment to work out the most natural landing style for you. Lean forward very slightly as you run and let your leg swing naturally forward so your foot lands under your body NOT in front of it (the braking action of a forward landing can be another problem).

    Don't deliberately change the angle of your foot. When I do this, I find I land naturally on the middle outer of my foot. I also run a bit faster than when I was trying to heel-land.

    YouTube running gait to see various analysis of correct ways to run, or just watch footage of a distance runner you admire, say Paula Radcliffe, and look at how her legs move and her feet land.

    Finally, try to land as quietly as you can, this will prevent the shock running up your shin.

    There are some shin splints ideas in my beginner's running tips:
    http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

    Hope that helps! :flowerforyou:
  • sazroy
    sazroy Posts: 262 Member
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    First up, don't start running again until the pain stops. Do low-impact exercise, take ibuprofen and ice your shins with a bag of peas wrapped in a tea towel. If it doesn't go away after two weeks, see a doctor to eliminate the, albeit unlikely, possibility of a stress fracture.

    To stretch the muscles down the front of your shin, kneel on your feet and lean backwards. To strengthen them, write out the alphabet with your toes whenever you're sitting down.

    I second getting fitted at a specialist store. Just wearing "different shoes" doesn't mean you've got the right ones for your foot shape and gait. You're not a heavy runner, but I'd recommend heavy runners look into insoles.

    Mostly beginner runners get shin splints from an exaggerated toe lift, either from deliberate heel landing or running in the treadmill at a continuous incline. Take off the incline or run outside. Take a moment to work out the most natural landing style for you. Lean forward very slightly as you run and let your leg swing naturally forward so your foot lands under your body NOT in front of it (the braking action of a forward landing can be another problem).

    Don't deliberately change the angle of your foot. When I do this, I find I land naturally on the middle outer of my foot. I also run a bit faster than when I was trying to heel-land.

    YouTube running gait to see various analysis of correct ways to run, or just watch footage of a distance runner you admire, say Paula Radcliffe, and look at how her legs move and her feet land.

    Finally, try to land as quietly as you can, this will prevent the shock running up your shin.

    There are some shin splints ideas in my beginner's running tips:
    http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

    Hope that helps! :flowerforyou:

    Thanks for the tips! I'll try the stretches as often as I can. I am going to go to a proper shoe store as soon as I can. I find running downhill so much less stress on my shins, I guess this method automatically makes me land correctly? but unfortunately I can't always run downhill lol. But yes I'm going to go to The Athelete's Foot and tell them EVERYTHING and measure my gait etc etc :)
  • Peta22
    Peta22 Posts: 377 Member
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    I had shin splints years ago from step aerobics... They won't heal until you stop the offending activity and if you continue they will only get worse... That was the advice i was given and my experience anyway. Sorry to be te bearer of bad news :(


    The problem is they're only sore while doing it. It's not a continuous pain, they hurt EVERY time I've ever tried to run. But stop hurting once I stop. I want to know how to overcome the pain, or what technique.. am I landing wrong? It can't be a case of "Sorry but you'll never be able to run in your life".

    Oops... Didn't mean that to sound like I was saying you can never run again! Just that you may need to stop running until the injury is healed! The tips to prevent reoccurrence above are all the same things I had to do although it was so long ago I'd forgotten those steps - I just remembered that after trying to 'work through the pain' I eventually had to give up step aerobics because the shin splints had just been getting progressively worse... To the point that I was in constant pain and not just when I was doing step classes.
  • honie99
    honie99 Posts: 6 Member
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    I can only second (or third!) advice given above. I had the same problem (starting C25K) and went and had my gait analysed on a treadmill at a specialist running shoe shop - turned out my shoes were knackered and well overdue for replacement. They put me into a shoe for my running style and I could feel the difference straight away. The other thing is definitely good stretching of your shins, I got into the habit of doing it during the day whenever I was sitting at my desk. Onto week 9 of C25K and no sore shins. Good luck.
  • sazroy
    sazroy Posts: 262 Member
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    I can only second (or third!) advice given above. I had the same problem (starting C25K) and went and had my gait analysed on a treadmill at a specialist running shoe shop - turned out my shoes were knackered and well overdue for replacement. They put me into a shoe for my running style and I could feel the difference straight away. The other thing is definitely good stretching of your shins, I got into the habit of doing it during the day whenever I was sitting at my desk. Onto week 9 of C25K and no sore shins. Good luck.

    Hey thank you, great to hear from someone who's done/doing it! Definitely gonna give it a rest until I can save enough for good shoes then head to a good shoe store to analyze my footsies :) in the meantime I'm just gonna stick to brisk walking and my bike :)
  • kaned_ferret
    kaned_ferret Posts: 618 Member
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    I had exactly the same problem, went to a running shop, came away with some fantabulous shoes, no more shin splints! Try to hang back on your speed as well, and as Berry said, land as light as you can. In fact, go read Berrys link, it's great :)

    Good luck and keep up with it! (but not until you have the right shoes!)
  • TonyL68
    TonyL68 Posts: 133 Member
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    I had them when I ran high school track...1000 yeas ago. They suck and you really do need to let them heal. I pound my heels when I walk/run. Still do! And if I go running even now and don't consciously remember to land softer, they come back very quickly.

    Good running shoes and a softer landing on your heels will help. I know you don't want to rest, but the heal time is really important.

    EDIT: Also, if you can find a track (at a school, maybe?) to run on, they are often made of softer stuff than pavement or sidewalks.

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