I posted a few weeks back on my shins being rock solid which i later found out was because of not being fit enough. the shin splints/soreness went away when i ran more but recently the outer shin or the muscle beside the shin bone feels really hard and sore after only running 5-10mins, midfoot striker and its the left leg now, i have observed as well that if i wear my new wave creation 8s, the muscle on that part of my lower leg flares up more compared to when i use my adidas supernovas. how does shin splints feel like? any ideas?
Like Tonya Harding’s thug hit you in the inner shin with a billy club. Congrats on ridding yourself of the shin splints. Mine went away (finally) with 2 months rest and orthotics.
what does it feel like? feels like pain in the shin area - I can get it anywhere from the front of the shin all the way to about a 1/3 of the way around at times. I’m stil trying to figure out the cause of it. I just started running in early September and got them right away - changed shoes (from PI Peak XC’s to ASICS 2140) and they went away. lately i’ve been getting them again on and off. I ran on Saturday and 3 miles in i got them so bad in both legs that had to walk home - first time I ever had to walk on a run. Ran again today expecting the same and had no problems whatsoever…so tomorrow i’ll try again.
Michael
weak foot musculature due to wearing shoes your whole life
need to strengthen all the little feet muscles, or let them deteriorate and replace them with orthotics
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That`s what i thought at first but now its only on my left lower left leg which is my stronger leg. Odd why it flares up when i wear the creations faster compared to the supernovas. the pain/tightness is on the outer side of the shin, i think its the muscle along the actual outer shin bone
Agree. Also to the OP, quit flexing your toes upward in your forward stride/footstrike. That flexing is what engages the muscles next to your tibia and causes the shin pain. Relax your foot and basically just let it land flat during your strike. This will cure the problem. If you’re not interested in this solution, then do some heel walking a few times a week to strenghten those lower leg muscles.
Good luck.
Thanks! i guess i just need to relax my feet, you are right that its that muscle beside the tibia thats giving me issues. i just need relearn how to run again after not running for 2-3 months. the creations are heavier than the supernovas, when lifting the foot during the stride i think causes the flexing but i might be wrong.
weak foot musculature due to wearing shoes your whole life
need to strengthen all the little feet muscles, or let them deteriorate and replace them with orthotics
This is completely not true (causing “shin splints” or medial tibial stress syndrome that is).
However, this IS one of those pathologies that can improve with barefoot/minimal shoe running :-D, assuming no significant rearfoot valgus or posterior tibial tendon dysfunction. Also, don’t overstride (to the OP) - usually resolves in time with continued running and this is something that you can run through if possible.
I think MSU’s hidden point was that running in less shoe would promote a shorter and lighter stride, which would likely yield a more relaxed and flatter footstrike, which in turn would help avoid the flexion and resulting shin pain the OP noted - i.e., one could draw a fair association between running in too much shoe and shin pain. That’s my opinion, anyway, which admittedly is based only on experience and no formal education on the subject.
For what it’s worth, I switched shoe/ running type… from brooks adrenaline to Newton, and piled on miles.
I haven’t had any issues since switching styles. Echoing previous comments, I’ve found the shorter lighter strides to beat up my body a lot less. And I weigh 230…
Shin splints aren’t only caused by one thing such as a shoe. Shin splints can be the cumulative affect of repeated weight bearing activity like running in which several times the body weight lands on each leg individually over and over again. It could also be simply tight muscles and connective tissue that are difficult to stretch and therefore get tighter and tighter. Also the Wave Creation 8 is 4 years old and needs to be thrown out. The 11 is a much better shoe and doesn’t have as much heel to toe drop as the 8 and 9 did. Either way, good luck and stretch.
Thanks guys! the 8s are heavier than the supernovas but ill check as well if i am over striding which i know i dont. chances are my lower legs are just tighter than normal, a still a little overweight so im slowly incorporating in my weekly runs one of my lighter shoes (adistart tempo)
I suffered from shin splints for more then 10 years. Somedays were better then others and somedays I couldnt walk on them. I always wore shoes that were heavily supported ie. New Balance 1224-1225 etc.
Then came my barefoot / minimalist shoe revolution.
In July of 2009 I read an article in runners world about minimalist shoes. I went to Walmart and purchased a pair canvas shoes that had no support and a thin sole. I could take these shoes and roll them up.
I ran for three miles in them and I was not in pain! I then put on my New Balance 1225 and went for a run and I had shin pain.
I have been running in New Balance 790 ever since and have been pain free. Since I can now run pain free for the first time, I have slowly increased my run volume and I am running 30-35 miles per week.
Read the book Born to Run and check out runnersworld.com barefoot forum.
Good luck!
Gall
Thanks! i think its more about my foot flexing too much, like doing reverse calf raises - instead of stepping up, you point all your toes/foot up or towards your knee if your seated with your legs spread on the floor. i did read on the minimalist shoe, ive been slowly incorporating them in my runs but ill try relaxing my foot starting with this afternoons run. thanks!
btw, shin slints normally happen on the inner part of the lower leg right? pain is like its being ripped apart or burning pain?
the pain/tightness is on the outer side of the shin, i think its the muscle along the actual outer shin bone
Tibialis anterior.
Thanks!
If it feels “hard” and “sore” try stretching it. Sit so your shins are on the floor, legs tucked under you, tops of feet will be on the floor too. Sit back atop your heels.
thanks that i`ll try later
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Did what everyone suggested i do, shortened my stride, stopped flexing my feet and tigechicks stretching suggestions..ran 35mins a few minutes back pain free!! HR was 15 beats lower even. i just threw my feet in front of me and i wore my adizeroes (tempo). the past few runs i would need to stop and stretch after 5 mins or after 15mins, this time i just stopped to stretch just to be sure :) i think making a concious effort of lifting my feet too much was one of the main causes of the pain/soreness. trying to maintain a high cadence but the bodys still not there fitness wise i think was also a factor. so far so good…knock on wood…thanks guys!!!
Good to hear. I took a hiatus frmo running over the last week as I felt a seemed to be a shin splint coming on over the last month or so. Tomorrow is my first day back to pound the pavement. I’ve been sterthcing/massaging, icing, and taking motrin religiously.