Running With Shin Pain

Oprime

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Used to clock a couple 5k's a week a few years ago but fell off to a couple miles a week. Been back on the trail the last few weeks due to the RONA. Thing is I expected my shins to take a while to adjust but its been 5 weeks and they still hurt like hell whether do 1 or 3 miles.

Currently have some Nike Pegasus that prob need to be swapped...just looking for input on whether his might be shin splint issue. Anybody got past this before?
 

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Ugh...
I had shin splints years ago.
Pushed through the pain & wound up with a stress fracture.
A simple trick I learned since then was to strengthen the muscle alongside your shin on the front part of your lower leg.
An easy exercise that can be done just about anywhere.
Find a step, curb, any spot with a few inches elevated.
Put your heels on the step, with the majority of your foot off of it.
Slowly lower the front of your foot (without slipping off the step), pause a second or two, and slowly raise back up as high as you can, hold it a few seconds & repeat.
Do as many reps as you can.

Doing this once or twice a day paid off for me very quickly.

I hope it helps you.
 

Oprime

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Ugh...
I had shin splints years ago.
Pushed through the pain & wound up with a stress fracture.
A simple trick I learned since then was to strengthen the muscle alongside your shin on the front part of your lower leg.
An easy exercise that can be done just about anywhere.
Find a step, curb, any spot with a few inches elevated.
Put your heels on the step, with the majority of your foot off of it.
Slowly lower the front of your foot (without slipping off the step), pause a second or two, and slowly raise back up as high as you can, hold it a few seconds & repeat.
Do as many reps as you can.

Doing this once or twice a day paid off for me very quickly.

I hope it helps you.

Yea, thats a mf cautionary tale right there dude. How did you end up getting diagnosed with a stress factor and how long were you running in pain before you did? Also did you get this exercise from physical therapy?
 

socalfreak

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Yea, thats a mf cautionary tale right there dude. How did you end up getting diagnosed with a stress factor and how long were you running in pain before you did? Also did you get this exercise from physical therapy?
What I found out the hard way, is that stress fractures are difficult to diagnose. There is no definitive "crack" on an x-ray. The bone slowly splinters apart.
I ran for many miles.
After somewhere around 4-6 months, I had to stop running.
After another 3 months,I got checked and x-rayed again. That's when my orthopedist told me what he saw..
Took me well over a year until I was comfortable running/playing hockey .
Hasn't given me any problem since.
The Dr, a physical therapist friend, & an article I read somewhere all had the same exercise.
 
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Do you have access to a rowing machine? The motion of pulling yourself forward by flexing your feet toward your shin to take each stroke helps move the lower leg muscles in the opposite direction from running. It helps

That’s my theory, anyway, because I had shin splints that wouldn’t go away until I started rowing a lot.
 
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pappiepapie

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I had the same problem.
Be very, very careful, because it will take a while before they are gone and continue to run this way isnt gonna help. I had to take plenty of rest and build up slowly again. Did more hiking and cycling those days, that's actually very good for you in this situation.

Now I do some more stretching before and after a run and I somewhat changed my technique. In my situation it did help and I recognise very early now when things start to go worse, but it has been good now for me for a couple of years.

Good luck with it! Hope you will be abe to run without pain soon again!
 
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deleted4500261

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I haven’t seen any talk of stretching. Do your calves hurt at all too or just shins?
I absolutey love Hoka shoes for running. It may be worth it to check them out.
 

Oprime

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What I found out the hard way, is that stress fractures are difficult to diagnose. There is no definitive "crack" on an x-ray. The bone slowly splinters apart.
I ran for many miles.
After somewhere around 4-6 months, I had to stop running.
After another 3 months,I got checked and x-rayed again. That's when my orthopedist told me what he saw..
Took me well over a year until I was comfortable running/playing hockey .
Hasn't given me any problem since.
The Dr, a physical therapist friend, & an article I read somewhere all had the same exercise.
I got you man. Thats good info...Will def try your recommendation. Drink on me sometime.
 
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Oprime

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Do you have access to a rowing machine? The motion of pulling yourself forward by flexing your feet toward your shin to take each stroke helps move the lower leg muscles in the opposite direction from running. It helps

That’s my theory, anyway, because I had shin splints that wouldn’t go away until I started rowing a lot.
Hadn't thought of that, but not a option during the RONA...gym does have one though. 'ppreciate the response.
 

Oprime

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I had the same problem.
Be very, very careful, because it will take a while before they are gone and continue to run this way isnt gonna help. I had to take plenty of rest and build up slowly again. Did more hiking and cycling those days, that's actually very good for you in this situation.

Now I do some more stretching before and after a run and I somewhat changed my technique. In my situation it did help and I recognise very early now when things start to go worse, but it has been good now for me for a couple of years.

Good luck with it! Hope you will be abe to run without pain soon again!
Yea I got you. I do stretch pre and post run. Got a new pair of shoes coming in so well see if they help. Hiking is a good alternative just not all that practical based on my locale.
 
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Oprime

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I haven’t seen any talk of stretching. Do your calves hurt at all too or just shins?
I absolutey love Hoka shoes for running. It may be worth it to check them out.
Just chins. Yep, def stretch but will def check the Hoka's. Thanks for the word bro.
 
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