Shin Splints - need advice from runners

Clark Nova · 12 Dec 2006 at 19:40

Not really a medical thread, please don't offer me medical advice. This about running shoes, I don't want the thread to be locked

I started going out running a few weeks ago for the first time in several years. The first run I was fine, if a little exhausted. Then I bought some new running shoes after I decided I was going to stick with it. From this point on my shins started to ache after I had been running for about 10-15 minutes and once I stopped running they really hurt until I take some paracetamol but are still painful in the morning and ache slightly when I walk for the next few days.

I think the problem is most likely the new shoes that I bought but is it possible that I am just breaking in the shoes still and that is what's causing the problem? The last time I went out (just now) it wasn't quite so bad and I've not had to take any paracetamol. In fact I set a new best time for my 3.5k run (just under 19 minutes).

Is it the shoes breaking in still or do I need to look at buying some better running shoes?

IceBus · 12 Dec 2006 at 20:27

Where did you get the running shoes and did they measure your gait/observe your running style before selling them to you?

VonClinkerhofen · 12 Dec 2006 at 20:58

I'd say you're overdoing the training and your bones can't cope.......do less and build up slowly

Thumpsta · 12 Dec 2006 at 21:53

Good link on shin splints

Never had a problem breaking in running shoes, always liked the feeling of new shoes - the spring/bounce.

You don't say how heavy you are. You maybe be better doing a run/walk for a few weeks before uping the miles.
Have you tried running with your old shoes on, see if it makes a difference?

Graham

Klytus · 12 Dec 2006 at 22:16

Thumpsta said:
Good link on shin splints

Thats a pretty informative website. One bone I have to pick with it is that they don't show any decent eccentric strengthening exercises for the muscles on the front of the shin (dorsiflexors). Some good strengthening exercises that I have used with excellent effect with several patients with 'shin-splints' are described on this webpage :-

http://www.pponline.co.uk/encyc/0161.htm

They also describe the link between dorsiflexor weakness and inefficient running technique, which I think is interesting...

The sound of slapping feet
If a runner has weak ankle dorsiflexors, you can often 'hear him coming a mile away', because his feet actually make slapping sounds against the pavement (of course, such a runner will be at high risk for MTSS, because the rapid downward movement of the foot will tear at and overstress the dorsiflexors). In contrast, the runner with strong, functional dorsiflexors will seem to pad softly along, even if he is running on rock-solid concrete. Watch some of the elite Kenyans running, for example, and compare their foot-to-ground patterns with those of elite Brits or Americans or the average recreational athlete. The Kenyans build up tremendous dorsiflexor strength and functionality because they spend their initial years of life running and walking endless miles while barefooted, instead of moving around with their feet clamped into fluffy midsoles which shield the feet from hard work - or sitting around with feet propped up on a soft hassock. As a result, the Kenyans waste very little energy during the stance phase of the gait cycle - and seldom hobble off the track or roads with a shin injury.

Thumpsta · 12 Dec 2006 at 22:31

The sound of slapping feet
If a runner has weak ankle dorsiflexors, you can often 'hear him coming a mile away', because his feet actually make slapping sounds against the pavement (of course, such a runner will be at high risk for MTSS, because the rapid downward movement of the foot will tear at and overstress the dorsiflexors). In contrast, the runner with strong, functional dorsiflexors will seem to pad softly along, even if he is running on rock-solid concrete. Watch some of the elite Kenyans running, for example, and compare their foot-to-ground patterns with those of elite Brits or Americans or the average recreational athlete. The Kenyans build up tremendous dorsiflexor strength and functionality because they spend their initial years of life running and walking endless miles while barefooted, instead of moving around with their feet clamped into fluffy midsoles which shield the feet from hard work - or sitting around with feet propped up on a soft hassock. As a result, the Kenyans waste very little energy during the stance phase of the gait cycle - and seldom hobble off the track or roads with a shin injury.

Agree with this. Towards the end of a 10k run I notice that i can hear my feet hitting the ground. My wife who has ran for many years is very quiet on her feet and seems to glide along.
Whilst i can beat her over 10k i know she would do a half marathon quicker than me.

must try harder.

Graham

Vegeta · 12 Dec 2006 at 23:00

Always been meaning to ask about shin splits it effects my life in a big way, ideally I want to go for a jog everyday but it restricts me to 1-2 jogs a week, never feel it when I play footy though weird.

Gilly · 12 Dec 2006 at 23:14

Vegeta said:
Always been meaning to ask about shin splits it effects my life in a big way, ideally I want to go for a jog everyday but it restricts me to 1-2 jogs a week, never feel it when I play footy though weird.

Try running on softer ground, and make sure your footwear is right for you.

Vegeta · 13 Dec 2006 at 00:34

I know my footwear isn't right its way too big (i'm sure my feet have shrunk), i'll try another pair but those trainers I do have are the only ones with soft soles need new trainers ideally but skint atm!!

Pookie Bear · 13 Dec 2006 at 09:27

Vegeta said:
Always been meaning to ask about shin splits it effects my life in a big way, ideally I want to go for a jog everyday but it restricts me to 1-2 jogs a week, never feel it when I play footy though weird.

It's because of the ground - I still suffer terrible anterior shin-splints, but if I'm on grass I can run all day long - put me on a road or pavement and after a mile the shin-splints start.

Vegeta · 13 Dec 2006 at 10:51

Guess i'll have to start running on grass - but I enjoy concrete more because doing grass its the same scenary and not quite sure how much you covered, laps are boring.
It's really wet up here now aswell the grass will be a mess.

Clark Nova · 13 Dec 2006 at 11:07

Ok, in answer to some of the questions... I bought the shoes from a JJB Sports, I didn't get my feet measured or anything like that. I bought them because they felt like they had a good bit of cushioning in them (more than my old Reebok shoes) and they felt comfortable. Just a pair of Nike Impax, nothing flash but they are running shoes. My weight, last time I checked was just over 14 stones but I've since lost a few pounds. Perhaps I'll go and get myself weighed at lunchtime to check.

One of my work colleagues has suggested I go to a shop in Nottingham called "Sweatshop" where they will check feet and also put me on a treadmill which tells me if I pronate (or whatever it's called) and tell me if the shoes I'm wearing are suitable. If they aren't I'll shell out for a new pair because I feel so much better for going out running and can feel myself getting fitter. I'm no longer out of breath when I climb up the four flights of stairs at work!

In case anybody is interested, there are several "Sweatshop" stores around the country so it might be worth going along if you are having problems too. I'll let you know how I get on after I go on Saturday.

www.sweatshop.co.uk

Vegeta · 13 Dec 2006 at 13:31

Bah none near me.

rayb74 · 14 Dec 2006 at 09:05

Watch what surface you run on. Alternatively you can take up cycling or MTBing.

Clark Nova · 14 Dec 2006 at 09:50

rayb74 said:
Watch what surface you run on. Alternatively you can take up cycling or MTBing.

I'm trying to find somewhere nearby to run on grass but the problem is that it's dark when I get up and dark when I get home and none of the parks near me are lit in the evenings so it's potentiallt hazardous running around in the dark. I've found a nice stretch that has a grass verge for almost a mile so i've changed my route and I'm going down there in the evenings now.

I cycle to work and back everyday, about three miles each way. It's not very far but it's better for me than taking the bus. Sometimes I walk it but not if my shins are playing up. I also go out on my MTB through some woods near me on a Saturday for about and hour or so.

monkeypants · 14 Dec 2006 at 11:36

Gilly said:
Try running on softer ground, and make sure your footwear is right for you.

I find this doesn't help, also the unevenness of grassy areas bums up my ankles and hips.