Hi there, ove rthe past three months I have taken up running at what I would call a dedicated level. IE I run for 30 minutes 3 or 4 times a week. I started by purchasing shoes that were specially selected for my running style but have now started suffering from shin splints and am gutted when I can't train. I guess I need to change my running style ultimately but does anybody have any sugestions for how I can try and change my style individually? And failing that, of any biomechanics in Central or south west London who I can go and see for proper advice?
Thanks in advance,
Gordon
0 ·
Comments
I wasn't completely unfit when I started so didn't struggle too much with my lungs and I think I forced myself to do too much too soon. I basically went from zero to running 5 km 4 times a week, and while my lungs adapted quickly I think it took my bones a lot longer. Running is a serious impact on the body, and while you've been at it for 3 months now your body probably still hasn't had time to adapt.
If you have discomfort after you run use ice. If you are doing this and it's not helping ease back on the training - I know it's frustrating but you can replace sessions with cycling or rowing in the gym until your shins feel better.
The other thing you mention is shoes. When I finally got around to purchasing a decent pair the difference was amazing - I lost almost all my lower leg pain overnight. You've obviously done your homework on your shoes, but it might be worth returning to the store where you bought them and discussing the problem with the staff.
Also, do all your running on softer surfaces - the pavement gives you a real battering. When your body starts adapting to the impact you can introduce harder surfaces.
Rest assured that over time it does go away, you just need to be patient and listen to your body (don't just keep running through the pain barrier). It could be that you do need biomechanic advice, but in the short term try some of these things and see if it makes a difference.
I also used to suffer very badly from shin splints and for three main reasons. First, trying to do too much too soon, so try increasing mileage at a sensible amount. Secondly,all my running was on hard road surfaces. Once recovered, I try to always run on grass, dirt track wherever possible (not always I admit. Also as Superdaz points out, the shoes are so important. I eventually had to get some insoles made for my feet and after a few weeks of no running at all (which was torture in itself), I can honestly say that I am cured (touch wood). Went ot my GP and got referred - seem the best approach.
I sympathise with you, as they are an almight pain in the shin, but sort them out soon, before they turn into something more serious.
Anyway, don't let it put you off. They are curable. Good luck, Rod
http://www.physiointhecity.com/Total-Motion-Analysis.htm
However, if you have biomechanical problems, they will hold you back and I would suggest the only way to sort this out is to visit a podiatrist, who will probably refer you for orthotics. Although expensive, this is a specific, customised treatment and saves time (and money) experimenting with shoes. I went to see a chap (Michael Chambers) at Orthosport in Marlow and he sorted me out a treat. I've had no problems since.
Good luck whatever you decide to do.
DW
You can try online shoe selection tools like shoe dog:
http://www.roadrunnersports.com/cgi-bin/rrs/rrs/rrShoeDog.jsp
but otherwise it really is best just to run in what feels good.
I agree with a lot of the replies to your posting.
I suffered from the same sort of problem for a while when I first started running seriously, but it was cured almost immediately when I got fixed up with some 'real' shoes. I'm what is euphemistically termed a 'heavier runner' and I would probably hurt myself badly and permanently if I didn't stick to running in a well-cushioned pair of motion control type shoes.
I try to avoid running on pavements if I can, and at least one run a week is on a trail to give my shins a chance to recover from running on tarmac or cycle paths.
I also thought that I might have to visit a specialist when this happened to me, but the quickest and best (and cheapest)solution might be to get a pair of shoes that better fits the motion of your feet when you're running. A decent shop will let you run up and down with a few pairs and they should have a look at your action and be able to tell you which ones appear to best stabilise your lower legs. The difference is astounding.
Oh yeah - sitting with your legs elevated in the evenings reduces blood flow to damaged/injured areas apparently, and that works for me too.
http://www.posetech.com/
This technique is gaining in popularity - especially in triathlon.
I wouldn't mind trying a pair of flatter shoes because in cross country I do run more with the forefoot whereas on the road I tend to land more on the heel - although this is something I have consciously tried to move to because I thought it was the right thing to do - initially I ran more on the whole foot.
I might just give a pair of the New Balance a go and if I end up getting injured then write it off to experience and just use the shoes to knock about in.
My doctor helpfully told me "not to run", and I didn't for a couple of years.
When I started back again, I built up the distance really slowly and was fine - until my long runs got upto about 8 miles.
I tried a few things, but the best result was some new trainers (new balance 763) and a pair of sorbathane heel pads.
I have also found that doing leg strengthening exercises seems to help - guess if your quads are stronger your legs are better supported.
Also, massaging the area downwards (away from the bone) seems to ease the pain - although it can be quite tender.
Anyway.
I haven't had a problem with my shins (touch wood) for a while now.
Now I have problems with my IT band.
But that is a different story........
I recommend the following exercise, both on one leg:
(1) Knee bends - stand on one leg and bend your knee 20-30 degrees and then straighten. Try to do without holding on to anything. Start off with 2-3 sets of 10 reps. When you get good do 10 reps, then without resting, do 10 reps of 10 seconds each, then again with resting reel off another 10 reps. This will leave your legs aching. When you can do this, start adding weight, dumb bells first, then bar bells, adding 5-10lb with each progression.
(2) One leg squats. With a chair at knee height, "sit down" with one leg and just touch the chair, but don't sink down. Then stand-up on that same leg. Follow Frank Horwill's Muscle Fatigue Saturation method. Do as many reps as you can, then rest for 1 minute, then again do as many as you can on the same leg, rest for a minute, then do one more set, again as many as you can. Rest for 2 minutes before doing the same for the other leg.
These exercises are tough but worth it - your legs will become really strong! And you will run faster and should help overcome knee problems.
If you try it out, let me know how you get on.
I just started running once a week again over the last month and they've flared up again after a 3 mile run yesterday morning though during the run they were ok but that night & this morning they ache pretty bad.
Anyway, I'm going to do what I should have done last time and see a physio. And will no doubt be forced to rest.
Frustrating when I've purchased proper trainers, (sauconys at £70) and after a treadmill session where they analyised my apparantly unusual running action and I've been deliberately trying not to overdo it when running.
I'm also wondering whether I might have problems with my running action that might be contributing to my shinsplints but also I've noticed that I need to run at a high tempo (around 8 minute mile pace) or else my running action becomes uncoordinated and ragged. Does anyone else have this problem?
Also MarkW your exercises sound interesting I definately need to do some leg strengthening so i'll give them a go as soon as I'm allowed to.
There's one other possibility, which applies to me. It may be that you ankle joint is out of alignment, that is the angle of your foot to your lower leg may be slightly off, perhaps by only a couple of degrees. In my case it was 4-5 degrees. A podiatrist can identify the problem and if appropriate make custom othortics to put in your running shoes to correct the angle. In my case this was a wedge underneath my foot.
Sorry this is just one more possibility at the causes of your problems.
Its amazing though the impact a mis-aligned foot can have to the rest of your biomechanics. For me, my right foot mis-alignment caused my left hip to go wrong and caused my left shoulder to be higher than the right, with the left trapezius noticeably over developed.
The bottom line is the shin splints can be fixed with the right specialist help and you can go on the run much better and further than you ever did before.
I have a preety similar thing to you except I always run outside. I got my running analysed and got the proper shoes when I first started and was fine for about 6 weeks and then increased my mileage by quite a lot. Didn't hurt at the time but my left shin has been hurting ever since and I havent run for two weeks. Mine also seems to be moving further down into the ankle. I am a bit worried about it as I really don't want to have to buy orthotics.
I also love running and feel much better about myself when I am running, and all i want to do is be able to get back to it asap!
Running outside for the first time will be a big change for your legs. The uneven ground/pavement/camber/inclines/declines constantly changing will give your muscles around your shins a hard time trying to keep up. Because they're not used to it, the best thing they can do is to tighten up and this is when it hurts.
Your legs need a gentle introduction to outside running so do a very easy walk-run programme, doing a little bit more each time. Be very gentle even when you think you can do more. If you get shin pain when you get back home try massaging the painful area with an ice-cube, initial across the area and then upward movements. Press quite hard.
Gradually your legs should get used to it.