Posted: 7/5/2008 2:51:45 PM EDT
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Since ARFcom is the font of all wisdom worth knowing... I have enormous trouble with my running. About three years ago, I was applying with a few PDs and such, and started hitting the gym regularly. I started running on the treadmills (yes, I know... but they're better than nothing!). After a little while, I joined this running group that started with complete n00bs doing intervals. I did OK for a while, but started getting knee pain. I went to a sports medicine doctor who X-rayed my knees, said he didn't see anything, and sent me to a sports rehab clinic. They decided that I had musculature issues and my body wasn't supporting itself properly, and had me doing a bunch of exercises for that. After a few months of that, I started running again, and almost immediately developed shin splints. The guy who ran the running club is a doctor with a bunch of qualifications for sports medicine, etc. so I went to him. He almost immediately diagnosed me as an over-pronator... I don't remember the number, but it was a lot more than normal. I got some orthotic inserts, good running shoes, and a variety of treatments for the shin splints. Anyway, all of this was a huge headache, I got laid off, found a new job, etc. The running went by the wayside. A few months ago, I stirred myself back up to start going to the gym, doing some cardio (mainly elliptical), and then wanted to start running again. Someone at work mentioned an upcoming 5K for the Blood Bank and was signing people up to run for company donations, and I said what the hey? I had found the Couch to 5K program before, dug up the URL, and started doing that. I got about three weeks in, and I'm falling apart at the seams. I get knee pain that comes and goes, even when I'm not running. When I'm running, I start to get some pain at the top of my shins... not splints, but kind of a constant reminder that they're there. In my left foot, I'm feeling what could be plantar fascitis along the arch of my foot. And, a few days ago, after I stepped up the program just a little... I felt the bare beginnings of shin splints again. This is a huge disappointment to me. I've stopped running, hoping that I caught the splints before they really get started. At some point, I'll need to go back to the running doc and see what he says. I guess in the meantime I'm looking for any advice that might help... exercises that'll strengthen the shin muscles, stretches that might help, foot placement (I'm not sure if I should be landing on the balls of my feet and carrying through, or landing more towards the front and "kicking" my legs back, or ???), etc. |
| try short strides just more of them. tape your shins before running to try and stop the shin splints. distance runners land on whole foot sprinters land on ball of foot. What are your times? and how far are you running? Plantar fascitis is really bad so if you are really starting to get that I would stop. |
I'm sort of shuffling around. Maybe a 10 minute per mile pace, maybe even a little slower. The last week, I was jogging for 90 seconds / walking for 90 seconds, eight reps. I stepped that to 2 minutes jogging / 90 seconds walking, and that's when I ran into trouble. maybe I should've done that for six reps instead of eight. Like I said, really pathetic. It isn't my wind that's giving out... it's the miscellaneous pains. |
| Ice whirlpool, I ran cross country for three years in highschool and currently do distance cycling, a lot less impact, and have come across my share of aches and pains to include and I'm only 18. Sometimes, if you just fill your tub up with ice and sit for roughly 30 minutes or however long you can stand it after one of your workouts then it will ease some of the muscles and I find that it helps my knees as well. Like the previous poster said however, don't continue to run on it if your knees aren't getting any better. |
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I know this isn't the answer you're looking for but it might be time to forget about running for a while and try something low impact. Cycling would be good or if you have a place to do it swimming is an excellent excercise. In the meantime do the rehab exercises they showed you at that sports medicine clinic. I'd do that for a while and then start walking longer and longer distances and then try easing back into running. |
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I agree with the above post but would add this. I used to run when i was young (below 30) about 5-7 miles a day 5 days a week, I ran 1/2 marathons also. I took a few years off (to many) and started running again and HAD MAJOR back pain!!! I mean MAJOR I was down for days sometimes. My Chiropractor fitted me for orthotics and they did not work. He basically told me that some people have to give up running.  I talked to a very seasoned runner (seems like you have also) and he asked a simple question, how old are your shoes? Mine were about 2 years old. He told me they were to old and told of a good running shop that fit me for shoes. With the fitted shoes and some good over the counter inserts (superfeet, Sof-Sole) I am now running again 20-30 miles a week, with no back pain. So my point is to exhaust the right shoe and inserts before you give up. I was also told to change my shoes out EVERY 300-400 or so miles. which I have done and have had no issues! Hope this helps and the best to you! |
Ditto, but for me it's my back, when my back starts hurting I know my shoes are worn out... You would be amazed what good shoes can do |
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I just started running earlier this year and just finished my 2nd 5K today. I started with the couch to 5K program, I think that I used it for the first couple of weeks, but then just started doing my own thing, but it was a great program to get me started. My running partner had the same issues with splints and she started taking shorter strides and it seemed to clear up. The other things to consider are your shoes and socks, both make a big difference in comfort. Good luck training, it's definitely worth the work. |
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I know you said you got good shoes, but there's a couple things to keep in mind. First, you absolutely have to get shoes meant for your running style. It's really hard to pick them out yourself without first having gone through a couple pairs somebody trained has picked out for you after they analyze your stride, so you know what to look for. If you did that, then my next thought would be: how old are your shoes? They're only good for about 350-500 miles or around 6 months, depending on your weight. And that's including any walking you do in them. If there's any wrinkling on the outside of the sole, or if you can press in the cushioning and it leaves a depression instead of springing right back, your shoes are worn out and need replacing. They're perfectly good walking shoes after that, but not any good for running. If all that checks out, pay attention to your stride. If you're landing especially hard, that can hurt. At this point and with the running you're doing, land midfoot or run heel-to-toe. Landing on the front of the foot is really more for sprinters. Also, run on asphalt or a track if you can; the surface is softer than concrete. As far as shin stretches and exercises, this article has some advice (and, in fact, runner's world itself is a great place to search for advice). Finally and above all, see a sports medicine doc. They're the experts. |
| What's your body type, shinny, overweight? If your overweight or slightly overweight start with changing your diet and do low impact activities until you can take some pounds off. That might be whats killing your knees. Also take everyones advice and ice your knees after you work them out. Try swimming or biking. I give props to people that swim, I can run pretty good, but man, swimming is a hell of a workout. Also dont try to overdo it at the beginning. Start slow. |