i had a short 3-4 mile run scheduled for today…and i couldn’t go on past 1.25 miles. the front of my right lower leg was in MAJOR pain! a little more specifically, it was the muscle just to the outside of the tibia. i tried to stetch it out…it hurt to stretch but felt good. but i couldn’t stretch it out enough to continue. i started to walk back to my car…and hurt to just walk. i tried to start up running again, just to see if i could run through. it was pointless. i wasn’t running so much as limping. so i walked back to my car…and just kept stretching it out…massaging it…and it started to feel better.
right now, a few hours after my muscle pain/tightness, it seems to feel fine.
what caused that? is this what “shin splints” are? can i just run through this pain that i have?
sounds like it… my shin splints caused pain in my calves (calfs??) but the remedy is icing around the shin and rest. took me 2 weeks off from running and icing it all the time to get better. i still ice them to help prevent it because it comes back quick.
do you have the right kind of shoes? the main reason you get shin splints is either over training, too much volume to soon, or not the right shoes and orthotics.
Shin splints is just a generic term used to describe pain in your shin from any numerous possible causes. You are most likely experiencing tibialis posterior tendonitis. This muscle inserts on the location you are describing. Usually icing, rest, stretching and strengthening of the foot muscles will help resolve the issue. I would keep from running for a week or two.
Shin splints is just a generic term used to describe pain in your shin from any numerous possible causes. You are most likely experiencing tibialis posterior tendonitis. This muscle inserts on the location you are describing. Usually icing, rest, stretching and strengthening of the foot muscles will help resolve the issue. I would keep from running for a week or two.
I said a week or two. The way I see it is take the time off now so that you aren’t forced to take even more time off later. Everyone’s body reacts and heals differently. This maybe a time to do a swim or bike focus. Just my 2 cents.
If it was actually the muscle and not the tendon, I often experience that. I’ve found massaging it and stretching my calves pre-run solves the problem. I can usually run through it when it does happen, but doing that too often means I get ‘real’ shinsplints (for me that means inflammation of the periosteum).
If it was actually the muscle and not the tendon, I often experience that. I’ve found massaging it and stretching my calves pre-run solves the problem. I can usually run through it when it does happen, but doing that too often means I get ‘real’ shinsplints (for me that means inflammation of the periosteum).
it’s def the muscle at this point…right to the outside of the tibia. feels better with stretching and massage. the pain seems to subside pretty quickly when i stop running…maybe a couple hours tops. but returns very shortly after i begin running.
Cute name-could you be a little more specific on the location of your pain? The tibial crest (hard/front part of bone) is palpable almost from knee to ankle; can you reference the pain off that? How far above the ankle, any swelling or redness, ever had anything like this before? Other side? Most recent run/running history? That kind of stuff. But concise. We’ll give it a try.
I was having similar issues. Calf stretches helped a bit, but using compression calf sleeves (for recovery, not during runs) eliminated the problem. The pain is typically caused by small sections of the muscle pulling away from the bone, the compression seems to help this heal.
Cute name-could you be a little more specific on the location of your pain? The tibial crest (hard/front part of bone) is palpable almost from knee to ankle; can you reference the pain off that? How far above the ankle, any swelling or redness, ever had anything like this before? Other side? Most recent run/running history? That kind of stuff. But concise. We’ll give it a try.
the pain is mostly just on my right leg. it is just to the right, or outside, of the tibial crest of my right leg. i’d say the worst of it is a very thin…no more than about two centimeters wide…and the pain runs most of the length of the leg, minus a tiny bit above the ankle and a little below the knee. the worst of the pain is in the middle to lower third of the leg.
starts to feel better when i massage it by running my thumb up and down the length. and feels great when i stretch it out by forcing my toes to point down.
no swelling…no redness…no history of this type of pain. it just started cropping up a few weeks ago after some runs. but the pain was never enough to stop me in my tracks until yesterday. the otherside…sorta…what i mean is, i feel a SLIGHT tightness on that side in the same exact area…but it hasn’t progessed to pain.
recent running history…well, i just started to really run this past winter. started REALLY light. i was up to maybe 15-20 miles per week. usually just three 5 mile runs a week…sometimes i’d mix in a longer 8-10 mile run. other days i’d totally be lazy and go out for a 2-3 mile run. mostly, i’d just run…no fancy program…just run until i hit mile 8 or whatever…usually at a 8 minute per mile pace…sometimes 10 minute miles if i felt like crap…sometimes down to 7 minute mile pace if i was feeling great. lately, trying to hit mid-6 minute pace on shorter 3 mile runs.
my shoes and inserts have been the same since january. my running surface changes…from a cushioned indoor track, to a hard rubber outdoor track, to concrete streets and paths. was thinking of mixing in trail running but haven’t done it yet. i do notice i’m much more sore after running on concrete.
i think that covers it? ask for more detail if needed! thanks!!!
you said outside of shin? That’s not medial tibial stress syndrome as some people are indicating because it’s on your lateral side. Are you new to running? It sounds like you are heel striking a lot and the anterior tibialis muscle is getting overloaded and overworked trying to put the breaks on for your foot everytime you foot strike on that side. The solution(s) short term/long term are both simple if you do them EVERY day starting today.
Start doing toe raise off a step or even a stable piece of wood that won’t tip. So you are standing on your heels and allowing the forefoot to drop down slightly then raise up. Perform it in a controlled manner in both phases lowering phase of eccentric and raising phase or concentric. 2 sets of 10-15, 2x/day. This will strengthen your anterior tib. muscle. Lay off running for a few days in the meantime maybe even a week. Do the exercises every day and keep doing them even when it feels good. While you at it start doing heel or calf raises as well. These will strengthen up the back side of your calf and keep you achilles tendon healthy.
The long term solution is becoming less of a heel striker and start moving closer to your mid or forefoot.
cel-thanks for the additional info but nothing crystal clear comes to mind. That’s ususally good. Sorry, but let’s work through this. Just lateral to the tibial crest is the anterior compartment. This group of muscles is responsible for for lifting the toes, ankle, etc. They are surrounded by a dense fascial layer (sort of like a cover) which, in certain circumstances, can inhibit swelling in the compartment and contribute to “compartment syndrome” in some individuals, but not you. Certainly anywhere there are tendons one can have tendinitis and it sounds like that’s where you are headed.
Maybe you could follow the recommendations above with icing immediately after the run, short term use of ibuprofen, but most importantly, you present this as if you don’t have a running plan. One that’s organized, easy to follow and consistent. This can be arranged on many levels be it self-coached, something from the local running shoe shop - very popular around here - or even paid coaching from an expert. I’ll bet that if you combine these entities, you’ll be successful.
What type of shoes are you currently running in? Stability, Neutral, Motion Control?
Like you, I started running about a year ago and for the first 8 months I ran in a New Balance model that emphasized Stability. I ran with so much pain during those 8 months that I had a MRI and X-rays done to check for shin splints or stress fractures. I was miserable. I continued to run thinking everyone experienced this type of pain.
A friend suggested I try a Neutral running shoe, so I picked up some Mizuno Waveriders. These shoes took all the pain away. It feels like I had leg replacement surgery. I run with little to no shin pain. Changing to a neutral running shoe really made a difference for me.
I’ve been suffering badly with shin splints, at least thats what i think they are. I have stability shoes since i’m a heavier runner ( 190lbs). Are you a heavier runner as well?? I keep getting told i need stability shoes cause i overpronate should i still try neutral shoes?
What type of shoes are you currently running in? Stability, Neutral, Motion Control?
Like you, I started running about a year ago and for the first 8 months I ran in a New Balance model that emphasized Stability. I ran with so much pain during those 8 months that I had a MRI and X-rays done to check for shin splints or stress fractures. I was miserable. I continued to run thinking everyone experienced this type of pain.
A friend suggested I try a Neutral running shoe, so I picked up some Mizuno Waveriders. These shoes took all the pain away. It feels like I had leg replacement surgery. I run with little to no shin pain. Changing to a neutral running shoe really made a difference for me.
Brooks Defyance…neutral cushioned shoe…
Yep, we are in the same weight category. Changing the shoes is worth a shot. It helped me tremendously. I wish I would have tried new shoes before paying for all the x-rays and MRI. Believe me, the shoes were a lot cheaper.
