Bad shin splints when running

[Price7]

:confused: hey guys, i live in NY and have 4 physical fitness tests coming up within the next month. I was training for a couple of months when i had to stop because my shins hurt to the point i could barely walk. I have been goin to physical therapy for it and it has been working really well. I'm back to the point where i can run for 3 miles on the treadmill at a good pace but as soon as i go out and run in the street i can barely get a mile before that pain occurs again. I dont get it. I stretch really well and have good running shoes as well. I'm gonna try a track this week and see how that feels. I want to get to the point where i can run 4 miles because then the 1.5 mile run will feel easy. What do you guys think could cause the pain when i run outside? B/c obv i can't run my test on the treadmill. Thanks guys

[Sierra]

You said that you have good running shoes. Were you fitted for them or did you simply buy a good pair from a store?

Running shoes come in two styles: trail and road. Trail is more stable, but has less cushion for impacts and is designed for cross country, mountains, etc. Road shoes have more cushion and are better suited for tracks, streets, etc. Although it may be more costly, you may want to consider going to a specialty store and being fitted for a pair of shoes. A good store will check your feet and strides (both walking and running) and recommend a shoe based on what is seen. Your physical therapist may be able to recommend a store capable of this (mine did).

Until you are fully healed, try running only on the treadmill or a rubberized track so it is absorbing some of the impact. If this is not an option, try running either on the asphalt of the street or the dirt next to the sidewalk. They are less stressful on your legs than the concrete sidewalk.

[Price7]

hey thanks for the reply. I did get fitted for my running shoes at a speciality store. When i run outside i always run on the asphalt as well. My physical therapists doesn't really understand what it could be. He thought maybe running on an uneven surface opposed to a flat surface such as a track. Like i said i can run for at least 3 miles on the treadmill but when i run on the asphalt it bothers me bad. The test will be run on an outdoor track so hopefully i dont feel that pain on that surface. Let me know if there is anything else you think it could be.

[Titansfanmjfink]

Its probably because you're running on a harder surface. Treadmills have shock absorbers so you don't have such hard impact everytime your foot hits, whereas in the street you have nothing like that.

[Masterfulks]

They make sport type inserts for shoes.

I used them when I worked as a meter reader. They add a nice amount of cushion to the shoe. You can pick up a nice pair for 20 bucks in most places that have a pharmacy.

[Grift]

One other thing that wasn't mentioned was your stride. Since you've been going to physical therapy, they probably already addressed this, but just in case...

A lot of people tend to run with really long strides when they're trying to go faster. The problem with this is that if your foot lands in front of your body, it is at an angle and that makes a harder impact than is necessary. Try and make your feet land directly under your body, and if you need to go faster, just move your legs faster, not longer.

When I have shinsplints, I also do this stretch, and it REALLY helps. ABout midway through my run, when the pain is bad, I kneel down so that I am sitting on my heels with my toes pointed behind me like this


It is possibly one of the most painful things EVER...I mean, it really hurts a lot. But hold it for 30 seconds to a minute. The second half of your run should be MUCH more comfortable

[Joeyd6]

I am going to be honest with you. I am at FLETC now and upon arriving, got the worst shin splints ever. After seeing the doctor here, and the physical trainer, a orthopedic doctor on my own and a sports medicine therapist on my own, I was amazed to see all agreed.

1) Advise to go to a runners store that videos you running barefoot on a treadmill and measures your foot. Then they give you a shoe that fits the condition. No video barefoot running with measuremenst = not a true fit.
---> Did and cost me $120.

2) Traditional inserts are not appropiate if you are having pain. They need to be added to the proper sneaker once found. While Dr. Scholls and the typical you find at Footaction or Wal*mart may work for most, they are not appropiate when you have a serious condition, as in your case.
----> Did and was perscribed custom insoles at $70.

3) Per FLETC PT staff and a local sports medicine physical therapy place, there is NO PHYSICAL THERAPY THAT CAN SOLVE SUCH! The only known treatment is to soak it in a ice bath for 20 minutes per day, then stretch after icing and later in the evening. There are 4 exercises that both places recommended.
-----> Free and done in my own room on my time.

So what are the results?
In 2 weeks, I went from pain running and then just walking after exercising, to running 5 miles without any pain or problems.

Physical Therapy is always nice, but don't fall into that trap that they will fix you. You need the proper shoes and inserts.