I’m hoping someone might have some good ideas on this one. I’ve searched the forum and didn’t seem to see where this iteration of this problem was discussed. I’ve been running about 3 times a week for the last few months. The mileage is now getting up there (for me anyway). Here’s the problem, I’m developing shin pain on the inside of the shin in the lower 3rd of the shin. So it’s not a normal shin splint that is on the outside of the shin and goes all the way to the top. Right now I’m running in Mizuno Wave Creation 9 shoes. The local running store fitted me with these shoes. Not sure how good they are or not. The shoes don’t seem to have much cushion in the heel area, as they have a wierd construction. Also the heel is higher than the forefoot. I’m thinking that it’s the shoes that are causing the problem. The pain is to the point that I’m worried about getting a stress fracture if I try and push throught the pain. Anyone else ever get pain in this area? Did I miss any important info? Any thoughts or ideas???
Never push through the pain, if it’s not muscle fatigue related, and even then.
Are the shoes new? If so, cut back the mileage and get used to your new shoes.
You said you were increasing your weekly mileage, my guess is you increased too fast OR you need to include another running day and spread those miles out.
Either way, take some time off until the pain is gone, NOT BETTER but gone.
When you are back to healthy, start again, increase slowly and include more days, 3x a week is too few.
The area you describe as painful is actually classic (see picture from mayoclinic.com). I’ve had shinsplints many times over the years including when I started running regularly in ninth grade. For me it’s the shoes that cause the problem. If the shoe causes me to have an abrupt or noisy slapping of my foot as I transition from heel to forefoot then I get the shin splints - the shock of the slap is transmitted up my shin. The more rigid and the closer the bottom of the shoe is to what a dress shoe looks like (elevated heel, raised arch that doesn’t contact the ground, then curved forefoot that contacts just under the metatarsal heads) the worse they are - think about the noise you make walking in dress shoes. The opposite would be the new rounded bottoms that many people wear at work now. Apparently the cause is different for many people, so it may be something else for you. All I know is rest will not help me - I have to get a different shoe (I avoid Mizuno).
I had the same problem until I changed shoes. I went from Mizuno to Brooks and finally to Asics. Since I have been running in Asics I have been pain free.
I’ve found that all my shinsplints have always been caused by shoes. The Wave Creations you’re wearing are considered a neutral shoe, so it’s very possible that you’re a pronator. Wearing a neutral shoe if your arches are tending to collapse (the definition of pronation) could give you insane shinsplints. I had this issue too for some time–I was wearing more supportive shoes for pronators and finally tried a neutral shoe on the advice of my coach. The splints vanished within a week.
For the record, I’ve found Mizuno Wave Creations to be great shoes–they work really well with my feet and I’ll average 20-30 miles a week on them. So I don’t think they sold you a poor brand, maybe just the wrong shoe for your foot.
How many are a “few” months? How much is “up there”? And where did you start from in terms of fitness and athletic history? Also, what types of surfaces are you running on?
Not saying it isn’t the shoes, but shin splints are a classic result from too much, too soon. Very typical of the high school athlete who doesn’t run in the off-season of what ever sport they play. Also, it is pretty rare to hear of long time runners who develop shin splints. Again, not saying it doesn’t happen, but it is generally considered to be a beginner’s injury…doing more than your body has adapted to handle. The cardio/aerobic side tends to develop quicker than the structural side and that leads to structural issues.
The Creation is Mizuno’s higher end neutral trainer, great shoe, but not for everyone. If you were fit at a reputable running store, go back, take your shoes and have them take a look. If it is the shoes, that’s an easy fix. If not, well that’s an easy fix on paper, but holding back and building up slowly is not always so easy in practice.
I’m a newbie here so take what I say with with that in mind, but I’ve been thru the same with the shin splint pain. I just started running for the first time in my life in September (I’m 45)…running to just run as I’ve played many years of soccer. I bought my first running specific shoe in September (Pearl Izume Peak XC’s - neutral shoes) and immedialte had shin splints. I tried running thru it, but the pain was TERRIBLE. I ended up buying a pair of Asics 2140’s and the pain immediately went away. Into November I had worked my way up to a 10 mile long run. I “tried” to stick with the 10% gain rule…was pretty close, but I think it was just too much for an old guy that never ran in the past as I was having some shin pain again as well as ended up with Achilles Tendonitus (sp?). I took almost two weeks off and ever since I’ve decided for now to just increase my days of running per week (4-6x) and keeping the distance shorter (3-5 miles with a 10k thrown in once every other week or so). So far so good. Some runs are better than others meaning I still at times get some minor shin pain that for the most part subsides during the run…other times no pain at all. Take the advise of the forum and keep your distance to a minimum and increase your x’s per week running so you legs can get use to the abuse your dishing out.
I’ve actually taken the plunge and ordered today a pair of Asics DS Trainers to start working into my shoe rotation. Hopefully they will work out so I can use them for racing this spring, if not, I’ll just exchange them for the 2150’s.
Post workout, try using compression calf sleeves (the recovery ones, 20-30mmHg). I found that wearing these for a few hours post-workout and in bed at night helped my shinsplints heal much faster.
It may not address the root cause, but it should help.
Also watch for how tight you are tying the laces. I got a bad case of shin split from too tight laces. If you can ever see the imprints from the laces in your feet after you run, wear them looser. Or start with them slightly loose, and if you feel like it during the run, tighten them. Thing is as you warm up your feet expand a bit, so starting with them really tight and not loosening them can do the trick.
Also try backing off the laces one hole at your ankle. That will take pressure off the anterior tib tendon which can cause the shin splint pain.
Post workout, try using compression calf sleeves (the recovery ones, 20-30mmHg). I found that wearing these for a few hours post-workout and in bed at night helped my shinsplints heal much faster.
It may not address the root cause, but it should help.
This helps me. I ice my shins after ever run by using the dixie paper cups frozen water.
A bit more info may help…I started running regularly again after a lengthy layoff that ended last June. Nothing serious when I started mind you, just enough to get ready for a spring tri. Ever since then I’ve been averaging 3 runs a week. I am trying to be smarter this time around, so I’ve been increasing mileage by 5% a week, and every 5th week run about 65% of the previous week. I’m really trying to build a solid foundation to avoid injury (ironic huh?) Needless to say increasing by 5% a week, it takes forever to get the mileage up there. Right now in my plan should be at 5 miles 3x week. Which is nothing compared to some of you monsters, but it’s where I’m at.
To put this in perspective: I did Ironman Canada in 2002. So this running thing isn’t completely foreign to me. I just can’t figure this one out for the life of me.
It sounds like shoes may be a great place to start. Love the feedback, keep it coming!
Obvious answer: poor running mechanics!!! Some may disagree and I do believe shoes will make the problem worse, but if you heel strike in a shoe with a raised heel, there is a lot of torque (forgetting the official term) put on the tibialis anterior. Upon heel strike, your TA has to hold tension and keep your toes elevated until you (center of mass) can catch up with the foot so it can get flat on the ground.
Sure, you may can train enough to strengthen your TA to be able to handle this, but I prefer to not beat my head against the wall and learn good technique. I am not trying to get into a pissing match about technique, but you should be able to look up tibial torque or something along those lines and plainly see that you are doing damage to yourself.
Now, after saying all that, if you’re not a heel striker, you could still be experiencing the same phenomen if you are over striding.
my .00005 cents anyways
The only time in 30 years of running that I ever got shin splints was in 1980 when I changed shoe brands. I changed back to the original brand and haven’t had that problem since. You say you did an Ironman – I assume you had no problem then – what shoe did you wear then and is it different from what you use now? If you changed shoes, why? Good luck recovering – ice and elevation does wonders.
For me ice, stretching, massage, and a steady diet of Motrin works. All while taking time off from running, then when returning, build the milage slowly. I’ve also incorporated a good slow, easy warm up prior to road racing this winter, which has seemed to help a good deal as I was noticing more pain associated with faster/harder running than slower/longer runs. A balls out 5k would kill my left shin whereas I could run a 12 miler slow and easy no problemo.
if focal then you one be headed toward a stress reaction or even stress fracture.
if vague, the likely scenario is MTSS (Medial Tibial Stress Syndrome)…a traction enthesopathy of a muscle in the deep compartment of the calf.
Contrary to popular belief…stretching is NOT the key…the muscle is weak and therefore not able to eccentrically contract. Yes, some soft tissue therapy might be indicated for adhesions or the like, but to truly solve the issue, low intensity stretch shortening exercises would be best. Similar to plyometric type exercises but of a lower intensity… as you may have seen on another thread, I’m a fan of jumping rope.
Anyway, other thoughts to consider aside from MTSS, and Stress fracture are tendinopathy, compartment syndrome, etc…
I’ve felt a difference in switching shoes…even with the same brand. Recently I picked up a pair of the Asics Gel Kayano 16s thinking they would be a nice upgrade over the Asics 2140’s that have worked well for me. The Kayanos are probably the best fitting shoe I have purchased, but when I started running in them, my left foot was slapping the treadmill and my shin started to hurt. I went back to the 2140s and no problem. I even went to my addidas adistar salvations and again no problems. Tried the Kayanos again and the foot started slapping with the paing following shortly thereafter.
Don’t push through the pain here, try a shoe that’s worked in the past, back off the mileage or give yourself some rest. You can also try stretching your calves as well as doing some exercises for your anterior tibialis.
