Posted: 9/27/2006 9:23:03 AM EDT
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Hello all, I'm 23 now and a framing contractor (read lots of walking with a heavy load and heavy lifting). I enlisted at age 17, and while in Infantry School at Ft. Benning, I started getting severe shin splints and pain in my heels. Eventually, they discovered I had stress fractures in both heels and I was medically discharged, saying I had flat feet. Prior to enlisting, I was a workout fanatic, and I had never had any major problems running. The army doctors gave me stretching bands, insoles (what a joke), nothing worked to relieve the pain. So, on to my point: Several years later, I'm considering re-enlisting (Army Reserve, and not infantry) but my feet are still flat. I haven't run in months, but last time I did I had no pains anywhere. I'm asking, is there anything I can do to be able to run relatively pain/ injury free? |
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1. Running form is everything. Working on my form has been the single most important factor in running pain free for me, so I can't say enough about it. Spend some time with a running coach (find a local runner's club or marathon/5K/10K training program). There are a number of good videos available that focus on running form like Chi Running or the Pose method. 2. Buy shoes specifically for your foot type. Go to a good store that specializes in running shoes and talk to someone who will look at the way you walk and your running stride and make recommendations (not the high school student working at the local footlocker store). Running shoes are not all the same. I have a low arch (semi flat foot), and can run comfortably in Mizuno wave inspire (my current shoe of choice, though they have to be replaced more quickly than lots of other shoes), and brooks trance. Don't run in brokedown shoes. There is a lot of technology out there that makes running an option for almost every foot type. 3. strengthen the smaller support structures in your feet/legs by doing drills in addition to running (google running drills). This works VERY WELL to prevent injury. I do drills for 10-15 mins 2-3 times a week and should probably do more. Also do some exercises or perhaps lift some weights to strengthen your calves and quads (calf raises, half squats, leg extensions). 4. run short distances (2-3 miles, depending on your physical condition) 2-3 times a week for a couple of months before starting a real hardcore training program to get your body used to running. There may be some aches and pains while your body gets accustomed to the stresses of running. Increase your distance regularly but steadily over time until you're at your goal. Don't overtrain for long distance (1 or at most 2 long runs a week with rest and smaller runs in between). 5. If you have difficulties, talk to a good sports physical therapist or orthopedist, specifically one that is a runner or treats runners. You might also talk to an orthopedist that specializes in running prostheses (shoe inserts) if this is necessary. I thought about this (they're expensive), but after making changes in my form and doing some additional strengthening exercises this wasn't necessary. In my experience, it takes a very long time for your body to get used to the stresses of running. For the first year that I ran, I was pretty much beset by every injury you can imagine (IT band, tendon problems, knee problems, shin splints....) and was always hurting. I did the things I listed above and haven't had any problems since. EDIT: 1 more thing. Don't wear your running shoes unless you're running. Running shoes are crappy for everything else anyway and wear out extremely quickly when you use them beyond their intended purpose... since they're not cheap, save them for running exclusively. |
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Thanks Tx! The problem was/is the Army only has one or two shoes to choose from when you go to basic training--like you said, one size does not fit all. Also, speaking of inserts, they issued me some hard plastic/leather ones that were so hard (in the arch section) that they hurt to darn much to wear. They didn't allow any other insoles in BCT--go figure. |
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So get yourself some good shoes to train in on your own time. If when you do your PT test you have to use GI shoes, just grin and bear it... it's only 2 miles. At the least, you can get in condition without beating yourself up too much. Also, do the other things I mentioned... it should help you a lot. Look for some running message boards as well... they might have additional help specifically for shinsplint-type injuries and how to make them go away faster. As for inserts, if you get your own and can stick them in whatever shoes it might help. Whatever crappy ones it sounds like you got are definitely not the ticket. Be sneaky... you're doing the reserves, not the regular army, right? hehe Get that PT passed and get to shootin' movin' and communicatin'... More importantly, get yourself running pain free, then do whatever the hell you want. |
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Like it has been mentioned go to a running store and get your self a good pair of shoes. have someonr there who knows how to help fit you. Try on a bunch, alot of stores have treadmills or let you run out side to try on shoes. Also like was said they are running shoes they are only used for running, not basket ball soccer or football. Second build up mileage very gradually. Like was mentioned above get some orthotics, Do not buy dr scholls or any other off the shelf one. Go see a Orthopedic doctor or a pediotrist(foot doctor). Here is good place to talk with other runners. forums.runnersworld.com/eve?location=_*topnav* Also something I want to pass on it takes time to learn how to run. You might think running is just one foot in front of the other. but its not. You learn how to read your body. Its kinda hard to explain. |
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Thanks Six for the back up. I have to go to an orthopedist anyway to get a waiver to re-enlist, so I am going to talk with them about the options you mentioned. And I do plan on finding a good shoe store here locally before I start running. Something I also plan on doing before I ship off is something I did before I went to a tough summer course years ago while in Civil Air Patrol...I loaded up every piece of gear I knew I would take/need, strapped that and my pair of boots on, and force marched around the yard for hours every day. I see the Army final road march is about 8 miles, so I'll work up to that carrying my LBE, ruck, and rifle. Hopefully no one will call the cops on me, LOL. My biggest problem in basic was the footwear they issued, and that's what worries me now... They gave us crappy running shoes and the speedlace boots weren't much better. Good insoles would help the latter, but they weren't allowed in BCT. I've looked at the new ACU boots and they seem light years ahead of the old ones, but i dunno if they're issuing ACU to basic trainees, especially to REMF's like I'll be. |
So true. |
| I have extremely flat feet and made through a bunch of military stuff, including in the grunts. I am a reservist now (not infantry anymore) and will probably do my second OIF tour in 2007. I keep going back to a shoe called the Brooks Beast. Expensive and heavy, but it is by far the best for me. Don't buy cheap shoes, buy the right ones. |
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The Brooks beast is a very very structured shoe and didn't work for me (the arches rubbed blisters on my feet if I ran anything more than a couple of miles in them... which I do often). I know folks that have loved them too. Personally it felt like running with a cinder block on each foot. If you like the Brooks shoes, you might also try the Trance. They're ugly as hell, but are pretty nice shoes with a little less structure than the Beast. I used to wear Mizuno Wave Inspire. They're great shoes and worked well for me (but they wear out very quickly). My current shoe is a asics evolution 2, which I took out for the first time this weekend (10 miles of hills, ugh) and they were great. Need to put some more miles on them but so far they've been very nice. |