Sport Today

Hi,
I started running (if you can call it that) about 5 months ago and
have been struggling with shin splints the entire time. I've been
doing the normal things - icing, stretching, etc... but they are still
there. I have stopped running for several weeks and they come back
within 3 runs. I have very flat feet and suspect over-protonation/bad
biomechanics is the cause. I'm really at a loss and am thinking it may
make sense to look into orthotics or pay someone to give me some
feedback on my form. I'm a student so I'm looking for inexpensive
options. Does anyone have any recommendations for San Diego doctors
who do a good job with orthotics or for someone who may be able to
give me some feedback on my form?
Thanks,
Tasha

What are you wearing for shoes? With shin splints this should be your first
concern. It seems they came back too fast, and you didn't take long enough to
heal, and are you sure they are shin slpints?

"Make no mistake about it! Without humor, freedom would drive you insane."

Bill              
I am so cool, that sheep count ME before they go to sleep.
http://hometown.aol.com/mrrobottow/

Read the FAQ regarding shin splints.  They are pretty common
among new runners.  I got a bad case of them after laying
off for a year.  Having better shoes helped me a lot, but
it may or may not help you.

Hi Bill,
I think I've got decent shoes. I'm running in motion control shoes-
they are asics gel. I went to Road Runner and they put me in these
shoes. I also tried the Brooks motion control shoe but these felt
better. I put an arch support in them as well and that has helped but
I've been using these since early February and can only run about 2-3
days a week. I have been really careful about increasing mileage and
icing and stretching after every run. I'm not sure what else it would
be other than shin splints- I'm having pain in both legs about 4
inches above the ankle. When I'm not running I really feel it going
down stairs and squatting. It seems to me that since they keep coming
back so soon I must be doing something wrong with my form. How long do
they normally take to heal? Everything I have seen says to take 1-2
weeks off. I've taken a week off several times and took 2 weeks off
about 2 weeks ago. I thought this should be enough time but maybe not.
Tasha

I've read the FAQ and just about everything I can find about them on
the internet and I am trying everything I can find- they are so
frustrating! I think I am in pretty good shoes- they are the asics gel
motion control shoes. I really appreciate how much shoes can make a
difference- this is why I thought orthotics might be able to help. I
tend to land on the ball of my feet and thought maybe I needed more
cushioning so put in those gel cushions and I couldn't run more than a
half mile with them- it was amazing to me that 1/4" of cushioning
could have such a drastic effect!

Hmm, I still say try other shoes, probably something on the other spectrum of
those, maybe you don't need the motion control and this is hurting you. The
area of pain you describe is the area where a small concentration of muscles
come together, these frequesntly pain me too, so I'm doubting shin splints.
Your form is defeniately suspect given the location of the pain. Try changing
your speed and form until you heel land for a few weeks and see.
And for gods sakes, STOP THAT *** STRETCHING AND ICING, it probably won't
help, and in the case of the stretching may actually be your cause of the pain.
I only have gotten injuries FROM stretching, and only use it occasionally after
a run to lessen any residual stiffness.

Try the opposite of everything your doing, its always worked for me.

Sounds more like muscular pain from the locale.

True shin splints are stress fractures, and require more like 6 to 8 weeks to
heal.

"Make no mistake about it! Without humor, freedom would drive you insane."

Bill              
I am so cool, that sheep count ME before they go to sleep.
http://SportToday.org/

Hi Tasha

Well, I run with the "marathon 26.2 running orthotics" from Doctors'
Foot Labs in San Diego and increased milage by  10% a week with their
help. But this a very expensive solution.
(http://www.doctorsfootlabs.com/)

I started running 25 years ago in 1977 and as far as I remember, we
did not know about  Nike Air or Asics Gel or any other things like
that. The market entry for those supports was in the eighties. We  all
 run  with indoor shoes.  Some Africans still start running barefoot.

Therefore I would recommend you to run barefoot on natural grass (e.g.
soccer, football or baseball ground) for very short distances. Five or
ten minutes should be nice.  Increase your activity very very slow and
listen to your signals of the body. If  you can run 30 to 45 minutes
after 3 month without any problems, you may try to run with shoes.
Beware of blisters and again start very very slow with a maximum of
ten minutes especially on hard surfaces.

Good luck!

If you land on the ball of your foot you tend to put a lot of stress on your
calf muscles.  And the constant use can strain where the muscles connect to
the bone.  It's the membrane that gets inflamed.   It might be a good idea
to see a doctor about it.

I've got them too, on the medial side of my left leg.  I had had them on
both but the right one went away when I was getting physio therapy for it,
but the left is still around and is still very painful.  I just ran my
second marathon and I'm now in rest mode.  No running for a few weeks, but I
am cycling.

Another thing is the shoes.  How long have you had them, and how much
running have you done in them.  I've also recently (dec 2001) got orthotics
and I've had lots of problems since I started wearing them.  They were quite
expensive and I'm now debating on not using them.  The orthopaedic surgeon I
saw for my shins said that they aren't for everyone and they will change
your biomechanics and if you've been running for a long time this could be
bad.