Runners...need help with leg pain

Where exactly is the pain? The lower leg and foot are extremely complicated and it's kind of crazy how everything is tied together.

I've been having issues all over the place in my right lower leg and foot. Went in for pain in the foot in November, and am now in physical therapy to fix an Achilles/lower calf issue (therapy is just to ensure I'm not hurting myself as I build mileage). Turns out one or two muscles is extremely tight in that ankle area and its causing all my issues. They've got me working on a bunch of stretches to get flexibility back in that ankle. Crazy how two seemingly unrelated things are caused by the same issue.

Pinpoint the area, as someone else suggested, please.

eta: how are your electrolyte levels and hydration?

I def agree with the general advice so far. Heat probably doesn't really do anything to actually heal in your situation, but if it relieves some immediate pain, then it's fine. I find wet heat works well when my lower back acts up.

But ice and elevate as much as possible. These packs are the best: LINK


I totally agree with barefoot/zero drop running. it really makes you develop the right muscles for running.

Watch your posture (read up on proper running posture).

Related: decrease your stride length (these things are all part and parcel of barefoot running, btw).

Try heart rate training to control your pace/stride. Start with almost all your miles in the 70-80% max BPM zone (read up on all this).
(I got a Garmin Vivoactive HR watch that I've tested against hospital heart-rate monitors, and it's accurate--$169, one-day shipped factory refurb on Amazon.)

Good work on the couch to 5K!

I tore my meniscus (some combo of being old, not training properly for a half marathon and trying to run it too fast, then biking without recovery or training AND then my 75lb all-muscle dog ran right into my knee while chasing my other dog) two summers ago and through some really good PT and the steps above, I'm back at it. No surgery.

I hope to do the Missoula Half July 9, and i'm going to go for a personal slow record!

my wife won't do barefoot/zero any more (she tried for a like a month years ago). But she got plantar fasciitis from regular running shoes.

My Altra zero drops actually fixed my shin splits and IT band issues (or at least my improved form did). I took the time to really get used to them with short slow runs.

i doubt my meniscus had anything to do with my shoes. It was not being fit for that distance, more than anything (and the dog).

I've been running on packed sand and trails mostly. That seems to help things from a shock standpoint.

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I've been running on packed sand and trails mostly. That seems to help things from a shock standpoint

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That's where I believe the benefit of lower drop comes into play and is beneficial. It's a little tougher on those lower leg muscles, but it's "smoother" and I find my larger leg muscles are much less tired. I put my old Brooks Ghost (12 mm drop) shoes on recently. I'm just on the elliptical for a little while. But I ran a few hundred yards to see what it felt like. It at least seems to be much more of an impact than when I run in my Altras.

I doubt a meniscus tear was from running. I would bet it probably helped more than hurt. I had a cousin who was having pains. Completely not active (no running or anything like that). Found out both of his meniscus were torn. No major trauma, just possibly some boat rides (again no specific incident) if I recall correctly. So I could see how a dog running into you might do it and likely have nothing to do with the activity you did before.

Is it on the muscle or the bone?

The fact that it seems to get worse after periods of inactivity makes me think it might be some sort of muscle strain or tendonitis. The pain might get worse when the muscle or tendon tightens up after inactivity. Should get better after a couple of weeks of rest.

If it's on the bone, could be a repetitive impact injury like a bone bruise/shin splint/stress fracture (on the more serious end). If it's normally a dull pain that gets really acute during a run to the point of having to stop, that might be an indicator of problems on the bone.

Disclaimer: not a doctor. just a guy who's run for a while.

If you are running in the street and favor one side, then you may need to try alternating to the other side or just run on a totally flat surface.

Roads have a slight pitch to them in order to keep water out of the street, and can cause issues in one leg since you are constantly compensating for the difference in height.

nvm