Shin pain when running

[CoolRunner]

Hello All, I am a new runner training for my first 5k in October and I am having terrible pain in my shins when I run. I am a seasoned walker and do not have the pain when I walk. Been running for a week now. Is this just my body getting used to the run or what? The pain is so bad my shins are sensitive to the touch for hours after I finish. Mind you im alternating walking fast 3-4 mins and running 2 mins straight for 1.25 miles daily. I know i probably need a pair of running shoes but could it be something more? Help a cool runner out please!

Moderator Edit: All-caps subject

[WendyB]

You need new shoes. I would go to a good running shoe store and get fitted.

[gerrymcd]

I hate to give an answer that involves you needing to part with cash, but buying a decent pair of running shoes is probably the obvious first answer, especially if you have been running in old walking shoes. 

[CourtB]

Definitely spend money on good running shoes! I got Asics Kayano-19. They were normally 130 but I got them for 100 back in March. I also got compression shin sleeves too (20-30). I only wear the sleeves when running. They both greatly reduced my shin splints. I run very hard on my feet so I have been working on correcting my stride too. Takes some concentration on my feet but seems to work...shaved 6mins off my 5k run and didn't get shin splints post;).
I get shin splints from 'fallen arches' or flex flat feet...basicly my foot arch collapses when weight is put on them. I wear custom Orthodics now in all my shoes. You probably (hopefully) don't have this. Easy test, make a wet footprint, if you see your entire foot=problem. If you just see your toes, ball of foot and heel=no problem
For shin pain relief, ice packs and Advil

[josephz2va]

• The correct kind of shoes is most important.
• The wrong kind of shoes are obviously dress shoes and hard based shoes (walking shoes).
• Running Shoes of the correct size and Running Socks are most important to avoid wear and tear of your feet.
• You may also want night splints you can obtain from a podiatrist. Certain foot positions can cause calf muscle spasms.
• Stretches to relieve the calf muscles can also help.
• Seeing a shoe store specialist for the right kind of shoes for you is valuable. Have them check your foot measurements for the right size and comfort.

[Takamine]

Your problem could very well be the beginning of shin splints.  A good pair of runnin shoes is essential...personally, I use the Nike Free 5.0 because it offers a great amout arch support and absorption from the beating your lower leg takes from the pavement...Brooks and Asics are also a great choice.  Check www.webmd.com to compare your symptoms to those listed as characteristic symptoms.  If you do suspect shin splints, you should incorporate reverse calf raises (carefully) into your workout to strengthen the tibialis muslces and perform shin stretches that can increase your range of motion.  Running in pain will only make the problem worse if not permanent, so start off slow and gradually increase your pace as your symptoms subside...and stop running as soon as your shins begin to hurt and switch to quick-pace walk instead.  After your run, ice your shins for about 20 minutes to keep swelling down, and if you're not advertent to it, take an anti-inflammatory painkiller.  Your problem could take as much as several months to heal, so ease into it and don't push yourself too hard.

[Harrylp]

Have a similar problem. Last year I went to an Orthopaedic doctor and had a gait analysis. The source of my problem was mainly running style - I'm a heel striker. The heel hits the ground and the front of the foot slaps down, causing the shin muscle to go into spasm. This can be exacerbated if you are wearing stability shoes that have stiff soles, and also if you are running on hard surfaces. The analysis also showed that my arches need support, so now I use fitted ortho insoles. I have found that neutral shoes with flexible outer soles together with the ortho insoles certainly helps, but the main way I am trying to solve the problem is to change my running technique to land on the mid foot, have the landing point directly under my hips, and use shorter/quicker stride length. It's not an easy change to make, have to concentrate! Last idea is to use a roller to massage the shin muscles - the doc said the shin muscle is sheathed in a kind of sack, and if that is not supple, it also worsens the spasm issue. Hope it helps!

[iMike]

Many stores that specialize in running shoes have this type of treadmill device you can walk on that actually maps your feet while you walk and run, that way they can tell which parts of your feet are getting the most pressure, where you land, etc.  This is helpful when finding the right pair of shoes.  And yes, as others have said, spend the money and invest in quality.  You will be very glad you did.

[emili]

first, congrats on trying your first 5K! second, shoes and stretch. You can't get by without one and the other. there are specific stretches you can do to help - look them up. it will be easier for you to read and see then for me to try and describe. I won't even walk fast without stretching. I also have the Nike Free 5.0 and I love them- but they are not for everyone. Please go and get fitted for shoes. I am not talking Kohls, Foot Locker or Dicks- those kids don't know what they are selling= they just know color and size. Good luck and let us know how you make out!

[Elliotu]

I am a podiatrist and have found that many patients develop shin pain after jogging as a result of one of two things. One - they do not do warm up stretches before running and two- their feet might pronate and may require that a podiatrist make them custom runners moulds to control the problem. Ther was a famous cardiologist who practiced around 30 years ago who developed shin pain after jogging. Dr. Richard Schuster who was then dean of the NY College of Podiatric Medicine made him runners moulds for his shoes and Dr. Sheehan, the cardiologist published how happy he was with them. 

[TandemWalker]

Hi @Elliotu. I always thought that stretching cold muscles was not a good idea. I don't run anymore. But when I did, I always warmed-up first with a five minute brisk walk; and then transitioned to a slow jog and gradually increased the pace to my comfortable jog. The last 5 min was always a cool-down walk, followed by 10 min. of mild stretching, holding each stretch 30 seconds or so.

I agree with you - the wrong shoes, for both pronators or supinators, alike is a sure recipe for injuries and even long-term issues. But I also think that folks often rush into a jogging pace too quickly and also fail to cool down and stretch at the end of the jog. Folks are also often over zealous with stretching. To be beneficial, unless one is a gymnast, mild stretches, for 30-60 seconds or so, will do just fine. A stretch does not have to be painful to reap the benefit.

 My take. Cheers!

TW

[USAF-Larry]

Proper fitting running or walking shoes are most important for intense running or walking. I used to run marathons, and trained extensively for them. It was amazing how fast the running shoes wore out and had to be replaced. But, it was worth the cost many times over.

[bcalvanese]

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@CoolRunner wrote:

Hello All, I am a new runner training for my first 5k in October and I am having terrible pain in my shins when I run. I am a seasoned walker and do not have the pain when I walk. Been running for a week now. Is this just my body getting used to the run or what? The pain is so bad my shins are sensitive to the touch for hours after I finish. Mind you im alternating walking fast 3-4 mins and running 2 mins straight for 1.25 miles daily. I know i probably need a pair of running shoes but could it be something more? Help a cool runner out please!

Moderator Edit: All-caps subject

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I would recommend figuring out what type of runner you are and determine the proper running shoe you need based on that.

The impact material used in most running shoes wears out after about 300 to 500 miles of use. Once that happens you have no impact protection which can result in injuries over time. A good pair of running shoes is one of the most important thing if you are serious about running.

Warm up... Focus on loosening up, getting your heart rate up a little, and light stretching.

Cool down... Walk until your heart rate gets below 100 bpm, and this is where you would focus more on stretching. Hold the stretches for longer and no bouncing, and full normal range of motion.

Hope this helps.

[Dominique]

Looks like the original poster (@CoolRunner) is back into the Fitbit game:

(above graph taken from her profile)

It would be interesting to hear what happened to her shin pain (hopefully disappeared), since her post in August 2014.

[Stinkyfish97]

This is one of the reasons I walk and not run. I do not get shin pain so much as knee pain after walking for a bit. I have found something that works pretty good for knee pain. Walking in the grass and not on the paved path. After even 10 minutes of walking in the grass you will notice how hard paved surfaces really are. They have zero give and really can cause serious wear and tear on your joints and muscles. Good walking/running shoes are essential. Stretching, I am one to talk because I like to forget all the time, but that is essential as well. But also be aware of opportunities to lessen the impact of your activities.