Running - Pain In Shins and Other Queries

[mc_blue]

Hi gents,

I probably run twice a week but intend to increase this as I am finding it enjoyable.

I did the Great Midlands Fun Run last weekend and finished 8.5 miles in circa 1 hour 20 minutes (times not currently available on their site). The problem I have encountered is pain my right shin/lower leg. I have done some research into this, is it fundamentally a problem with my trainers/technique which is causing this? I have just done 4.5 miles this morning at a poor pace mainly due to my right shin hurting so badly.

Any advice would be much appreciated.

Cheers

[deckster]

How much were you running before the fun run? It's easy to injure yourself by stepping up the mileage before you're ready.

However don't try to 'train through the pain' - that's an excellent way to give yourself a chronic injury that will bug you for years. Be patient and I'd wager that another couple of weeks' rest followed by a tapered resumption of training (ie start with a couple of gentle km first time out and add a bit more each time) will see you good in no time.

[bearman68]

mc_blue said:

Hi gents,

I probably run twice a week but intend to increase this as I am finding it enjoyable.

I did the Great Midlands Fun Run last weekend and finished 8.5 miles in circa 1 hour 20 minutes (times not currently available on their site). The problem I have encountered is pain my right shin/lower leg. I have done some research into this, is it fundamentally a problem with my trainers/technique which is causing this? I have just done 4.5 miles this morning at a poor pace mainly due to my right shin hurting so badly.

Any advice would be much appreciated.

Cheers

It sounds like shin splints to me. (I am not medically qualified, but I seem to have suffered most of the common injuries). This will normally be OK for a short while, and then get worse as the run progresses. If this is the case, there is only one answer I'm afraid - rest. As I understand it shin splints are small fragments of bone breaking off you leg caused by the impact. You will be able to run, but this needs to heal first, and it takes time.

[Wobbegong]

I suffered shin splints when I started running on track/on the road. My coach recommended sticking to grass for a while.

She also had me doing some resistance band exercises which helped. I basically wrapped the band around my foot and from a standing position I had to point my toes down and slowly bring the toes back up.

Sort of explained in exercise 4 on here

https://www.bodybuilding.com/content/4-stretches-t...

However my experience was fifteen years ago, there's probably some magical sport science now which means the advice is different

[Hoofy]

The exercise above is a good one as is simply standing with one foot forward of the other and raising the toes of the front foot up and down. Do this for both legs even if shin splints happens for one leg. Also do it when the shin splints finally heals.

And the advice to rest is a good one. If you "push through the pain", "no pain no gain!" style, what you will gain is elective surgery.

[mc_blue]

Thanks guys - much appreciated.

[Piginapoke]

As above- most likely just too much too soon for legs getting used to the new demands!

Rest, and then ease up mileage- 10% per week is a good guide to keep you and your legs on the same page

[RC1807]

Decent running shoes, and don't overstretch your running stride - better shorter, more reps, than fewer reps, longer stride

I suffered terribly with shin splints. Got some proper running shoes from a running shop, no problems since.

[grumbledoak]

Do this.

[Cheib]

Could also be compartment syndrome which I had in my shins.

I'd suggest given the fact it's only in one leg you should have some gate analysis done as it might be something in your running technique which is causing the issue.