Hello, I am sure this has been brought up before. But I have a problem that has persisted for almost 2 years. I used to run long distances while in high school then I ran even more when I joined the military. I got out and didnt run for about 2 years. While I was in an academy for my job now I devoloped pain in both of my lower shins. It gets so bad that I can not even walk after and I cant bend my feet. It is the most horrid pain I have ever felt. I stopped running after the academy. I bought new shoes, I ice it and used icy hot every day. I stretch every day and no matter what I do as soon as I start running the pain comes back. I have had x-rays and they came back normal and the docter I saw doesnt know what it is. If anyone has had this problem and knows how to fix it. I would appreciate it very much.
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bad pain when I run
- Thread starter morgmc19
- Start date
If you have been running for two years and feeling pain in your lower shin then definitely there are some problems.
Basically Shin splints are caused by high impact on your heels, such as hurdling, running, long-jumping, triple-jumping, pole-vaulting, and jump roping. Other factors can also add to them, like old shoes, running surface, excessive training, and running form. So you need to keep consider all the reasons since you still do not the cause of your pain.
Whatever the reasons I think if you set a proper running workout and follow some of my advice then you would probably get out of this pain. There might be some important issues you have been ignoring for years unintentionally. Now just read all of my advice carefully and try to find out which one you had not following for last two years:
• Get new shoes if possible. How long you have been using your current shoe? If you have been running in your shoes for over 3 months, you should consider replacing them. Running shoes take stress off your legs by cushioning every step you take. A good pair of shoes that fits well can help a lot.
• Try to run on soft surfaces. Try to find softer surfaces to run on such as a grassy park or a dirt trail. Running on pavement creates extra stress on your legs. Don't switch back and forth from hard to soft during the same run.
• Rest as long as possible as you can until the pain is properly heal. If your shin splints have gotten to a point where they hurt even when you're not training, then you need to take at least a couple days off, maybe a week or two.
• Please don’t run when it hurts. Don't run longer than your shins can take. Pay attention to how your shins feel and when you can sense pain stop running and go home. Some days this may happen after you've only run a mile; other days you'll last much longer. Eventually your shins will get stronger and you'll be able to run as long as you'd like. When your shins need rest, try another activity like biking or swimming. That way you can still stay in shape while not hurting your shins.
• Are you a over weighted person? Then lose weight if possible. Lots of adults in their 20's begin to gain weight and don't realize that this is why their shins and knees can't take as much pounding as they used to. Guess what? Your eating habits have finally caught your metabolism and it's time to start eating less. If you eat less and continue running, you are bound to lose some weight.
• Do feet exercises. Do you know feet exercise? Just try this one. Tap your feet up and down while you're sitting down. When you're in bed, move your toes back and forth as these help build the muscles around your shins which will support your shins more while you're running.
• Start every run with a shin splint exercise. You'll go 25 paces angling your feet/ankles in 6 different positions. There are 3 toe exercises and 3 ankle exercises. Jog lightly, on your toes with your toes pointed forward for 25 paces. Then turn your toes in (pigeon toed) and jog, still on your toes for 25 paces. Now turn your toes out and jog on your toes for 25 paces. Now land lightly on your heels with your toes pointed up. First straight forward. Then pointing up and inward, then up and outward. After about 2 weeks, your shin splints should minimize or disappear.
• Stretch your calf muscles! Tight calf muscles can contribute towards many lower leg injuries including shin splints. Try stretching the calf muscles, ensuring you target both Gastrocnemius and Soleus, several times a day. Hold each stretch for 20-30 seconds and repeat 2-3 times.
• Get some sports massages. Sports massages are fantastic for treating many sporting injuries. They are especially useful for loosening the calf muscles and breaking down any scar tissue.
Hopefully it would help. If you do not get result within 3-4 weeks then it is advised to make an appointment with your doc.
Basically Shin splints are caused by high impact on your heels, such as hurdling, running, long-jumping, triple-jumping, pole-vaulting, and jump roping. Other factors can also add to them, like old shoes, running surface, excessive training, and running form. So you need to keep consider all the reasons since you still do not the cause of your pain.
Whatever the reasons I think if you set a proper running workout and follow some of my advice then you would probably get out of this pain. There might be some important issues you have been ignoring for years unintentionally. Now just read all of my advice carefully and try to find out which one you had not following for last two years:
• Get new shoes if possible. How long you have been using your current shoe? If you have been running in your shoes for over 3 months, you should consider replacing them. Running shoes take stress off your legs by cushioning every step you take. A good pair of shoes that fits well can help a lot.
• Try to run on soft surfaces. Try to find softer surfaces to run on such as a grassy park or a dirt trail. Running on pavement creates extra stress on your legs. Don't switch back and forth from hard to soft during the same run.
• Rest as long as possible as you can until the pain is properly heal. If your shin splints have gotten to a point where they hurt even when you're not training, then you need to take at least a couple days off, maybe a week or two.
• Please don’t run when it hurts. Don't run longer than your shins can take. Pay attention to how your shins feel and when you can sense pain stop running and go home. Some days this may happen after you've only run a mile; other days you'll last much longer. Eventually your shins will get stronger and you'll be able to run as long as you'd like. When your shins need rest, try another activity like biking or swimming. That way you can still stay in shape while not hurting your shins.
• Are you a over weighted person? Then lose weight if possible. Lots of adults in their 20's begin to gain weight and don't realize that this is why their shins and knees can't take as much pounding as they used to. Guess what? Your eating habits have finally caught your metabolism and it's time to start eating less. If you eat less and continue running, you are bound to lose some weight.
• Do feet exercises. Do you know feet exercise? Just try this one. Tap your feet up and down while you're sitting down. When you're in bed, move your toes back and forth as these help build the muscles around your shins which will support your shins more while you're running.
• Start every run with a shin splint exercise. You'll go 25 paces angling your feet/ankles in 6 different positions. There are 3 toe exercises and 3 ankle exercises. Jog lightly, on your toes with your toes pointed forward for 25 paces. Then turn your toes in (pigeon toed) and jog, still on your toes for 25 paces. Now turn your toes out and jog on your toes for 25 paces. Now land lightly on your heels with your toes pointed up. First straight forward. Then pointing up and inward, then up and outward. After about 2 weeks, your shin splints should minimize or disappear.
• Stretch your calf muscles! Tight calf muscles can contribute towards many lower leg injuries including shin splints. Try stretching the calf muscles, ensuring you target both Gastrocnemius and Soleus, several times a day. Hold each stretch for 20-30 seconds and repeat 2-3 times.
• Get some sports massages. Sports massages are fantastic for treating many sporting injuries. They are especially useful for loosening the calf muscles and breaking down any scar tissue.
Hopefully it would help. If you do not get result within 3-4 weeks then it is advised to make an appointment with your doc.