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jgoodw318
LSU Fan
Bossier City
Member since Sep 2013
388 posts

Question for the runners of the board
I signed up for a 5k that will be in feb. I'm using a couch to 5k app to prepare for it because I really haven't done any type of distance running in the last couple of years. I haven't really had any problems with the cardio aspect of running so far BUT I have had a problem with my legs. The muscle that is next to my shin bone on the front of both legs feels like it is on fire and extremely cramped up. I've been able to push thru it so far but I just started and I'm not sure if I'll be able to finish the goal if this problem doesn't get fixed. My question is, what is causing this to happen? Is it the shoes I am wearing (I'm wearing brooks btw)? Is it the way I run? Is it just that I haven't ran distance in a good while and my legs need to adjust to running? any help/advice is greatly appreciated!


jimzx
Alabama Fan
Member since Sep 2014
132 posts

re: Question for the runners of the board
I may be wrong, but it sounds like "shin splints" to me. I used to get them until I realized all you need to do is some warm up activity to that area before I run. Try this: from a seated position, pull your ankle towards your chest and slowly rotate your foot clockwise for 15 reps while keeping your lower leg still. then 15 reps counter clockwise. Repeat with your other leg and you should be set. At least it works great for me. Good luck!


KG6
LSU Fan
Member since Aug 2009
9028 posts

re: Question for the runners of the board
Do foot/ankle excercises. But this is likely just from starting out and having some new soreness in muscles that haven't been used. How long have you been at it? Don't overlook rest days.

I wouldn't sweat the rest days as taking away from training too much. Unless you are in pretty poor shape, getting to 5k in about 4 weeks shouldn't be difficult at all.


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30
jgoodw318
LSU Fan
Bossier City
Member since Sep 2013
388 posts

re: Question for the runners of the board
Thanks for the reply and I'll definitely try that! However, I don't think it's shin splits. I've had shin splits before but this feels different. It's definitely more muscular type of a cramp where as the shin splits I've had in the past have been just pain in my shins.


jimzx
Alabama Fan
Member since Sep 2014
132 posts

re: Question for the runners of the board
Gotcha. Like KG6 says, ease into this.. However, I would still WALK 5k on the rest days if you don't feel any pain doing it. If there is no pain and you have quality athletic shoes, you will get yourself ready in no time at all. GOOD LUCK


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10
WhiskeyThrottle
Member since Nov 2017
94 posts

re: Question for the runners of the board
quote:

Thanks for the reply and I'll definitely try that! However, I don't think it's shin splits. I've had shin splits before but this feels different. It's definitely more muscular type of a cramp where as the shin splits I've had in the past have been just pain in my shins.


I have the same thing. Look into foam rolling. Also, like has been mentioned, stretching and exercises to stress that muscle are good.

I had the problem so bad that I went to a "sports doctor" and he placed a lot of pressure on the muscle in my shins. He also gave me some exercises to do with a lacrosse ball to keep the problem from reoccurring. I was able to run with 0 problem the same day I saw the doctor.


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tigers win2
LSU Fan
Baton Rouge
Member since Oct 2009
3083 posts

re: Question for the runners of the board
It may be the soleus(sp?) muscle. If there is difference in the drop of your running shoes compared to your everyday shoes that might cause it.

I was doing some running and increasing my distances for about 7 months with no problems. I increased the distance again ( up to 70 miles a week) and started getting this shooting pain. I could walk, but couldn't jog/ run. I had 7 weeks to go before a race that was non refundable (entry/ flights etc) and I couldn't run a mile. Got an X-ray, dry needling, MRI and physical therapy for 2 weeks. No help.

When looking back over my training logs, I noticed the pain started right after I got some new Altra trial shoes. These shoes are zero drop meaning no elevated heel. I wear dress shoes every day for work that have a heel. My normal running shoes had a heel. I went back to my previous shoes and all was well. It still hurt, but was a leftover pain. It wasn't getting any worse and over time started to feel better. Got some new trial shoes with a "drop" and completed a 6 stage 170 mile self supported race on the Arizona and Utah deserts where I had a 17-20 pound running backpack on. Never had any pain.

I would never have imaged such a small difference in heel to toe elevation ratio could derail all of your training efforts.

Google soleus muscle and see it that's what's hurting. Hard to distinguish betweenshin splints and this pain so look at both possibilities.
This post was edited on 12/29 at 12:49 pm


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21
LSUfan20005
LSU Fan
Member since Sep 2012
4485 posts
 Online 

re: Question for the runners of the board
Problem likely originated in your calves, focus on self myofascial release and massage on both calves and shins.

Don't ignore - I did and now I have holes in my fascia in each shin, basically hernias. I have to work on the areas often or the protruding muscle causes some nerve pain. Pretty common if you start looking at people's shins.


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10
jgoodw318
LSU Fan
Bossier City
Member since Sep 2013
388 posts

re: Question for the runners of the board
What did he tell you to do with the lacrosse ball? I’m going to try the foam roller for sure.


LSUfan20005
LSU Fan
Member since Sep 2012
4485 posts
 Online 

re: Question for the runners of the board
Look up Kelly Starrett "anterior tib" for ideas. You'll need a softer ball most likely.


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LSUgrad08112
Member since May 2016
676 posts

re: Question for the runners of the board
I used to have the same problem extremely badly and I foam rolled my shins for a while and stretched those muscles by kneeling then sitting on my heels with the tops of my feet pressed on the ground. When I first started C25K my shins were burning so bad after around 3 minutes that I could barely keep going, now I’m up to 5 miles straight and I don’t have any problems whatsoever. The foam roller is a really powerful tool for keeping you healthy, I’d highly recommend going to academy sports and picking up a $15 one


LSUfan20005
LSU Fan
Member since Sep 2012
4485 posts
 Online 

re: Question for the runners of the board
The best tool for the shin is the green/black ball from Trigger Point Therapy, which is now available at academy. Use while on your knees.

I also recommend homemade Graston; lube up the shin with coconut oil or lotion and scrape with a long wooden spoon, sharpening rod, etc.

I really recommend barefoot walking to build up the muscles of your lower shins and feet; they're likely flaccid and soft.


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