Issues after running.

[Ryan.S.Thomason]

Well I have successfully enlisted into the national guard and have increased my workout routine, problem is that about 2 weeks ago after my run I began to have severe pains in my lower shin / ankle area and they have not gone way. The pain intensifies when I lift or push heavy objects at work, because of this I have been unable to run for more than 10-15 sec at a time and walk with a limp after lifting a heavy object. I doubt this is too serious and was wondering if anyone else has had these problems before, if so, how, or what did you do to overcome them? Could this simply be shin splints / sprained ankle, I would like to get over this issue before June 9th, my first RSP.

[Mongoose772]

Ryan,

First congratulations on your enlistment. Secondly you were doing the "right thing" by trying to get into, or stay in shape. It may seem obvious, but fitness is arguably the most frequently neglected aspect of many young soldiers.

Think of pain as your body's way of telling you when something is wrong. That makes sense right? Perhaps the most counter productive thing you can do is continue to attempt to run when you are experiencing significant pain.

It should be beyond the scope of this forum to give any type of accurate differential diagnosis on to what's causing it. But as a long distance runner, I know many peers who have suffered from shin splints or posterior tibialis tendonitis. Ice, 600mg of Ibuprophen, stretching, and rest by changing the aerobic activity. For a week or so test and see if you are able to use the eliptical, stair-stepper or swimming. Keep your cardio program going as best you are able, but stop running. If you don't see an improvement, you should really seek medical attention for further treatment modalities and to ensure you don't have a slight tibial fracture or something more insideous.

[selmore816]

I would agree with Mongoose on his post. I would test with lower impact aerobic activity like elliptical or spinning to work your cardiovascular endurance without the pounding.

Another thought ... how are your shoes?? If they are really old, then this might be another source of issue. A good pair of running shoes might run you $100, but it's well worth it. If you have a Fleet Feet store near you, check it out. They can fit you with the right type of sneaker for how you move, your arches, etc.

Ankle strengthening activities may help, too. Try tracing the alphabet in the air with your toes while you watch TV, or do calf raises while you stand around.

Good luck!

[Explosive Hazard]

I second the notion of a new pair of running shoes. Many problems such as shin splints and lower back pain can be corrected simply by wearing the right pair of shoes. Every person is different and therefore a different shoe is required depending on the arches of your feet and the placement of your feet while running etc. I ran a full marathon once with the wrong type of shoes and because if this I experienced a knee injury that took 9 months to fully heal. Using ice is also a great as suggested earlier. Run individual ice cubes up and down your shins for 10-20 minutes. Even if you are only experiencing pain in one leg do not neglect the other, ice that one too.

No matter how great of advice anyone on this forum might give I do highly suggest seeing a doctor if pain persists. After all we are just some dudes on the internet.

[StandFast85]

I suffered from chronic shin splints for my entire life.... until I tried "minimalist/ barefoot" running. It changes the way your feet land as you run and effectively cures shin splints. Check it out.

[show_stopper999]

I suffered from chronic shin splints for my entire life.... until I tried "minimalist/ barefoot" running. It changes the way your feet land as you run and effectively cures shin splints. Check it out.

I second this post. For now though, STOP. Work on your upper body strength or something else. Dont get hurt. Make that a #1 priority. Nobody is going to take care of you except you. Chill out, give it a rest. Do some serious resting of your legs, ice them and chill out. If you push to hard and youre hurt youre gonna end up sucking or injured when you get to basic and AIT. Take some advil (or which ever of the medicines are anti-inflammatory).

Start slowly. The Army is going to run your rear off anyways.

[Lance13A]

If you have a Fleet Feet store near you, check it out.

THIS
THIS
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From what I understand, your calf muscles are tightening up from the running, and literally pulling away from your shins. The way you pronate has a MAJOR effect on how those muscles develop. Correcting an over or under-pronation will drastically improve your running.

A few years after running through the pain at BCT/AIT, I went to a Fleet Feet because I needed new shoes. They put me on a treadmill, recorded my feet striking the ground, explained everything to me, and sold me a pair of shoes that (almost) completely cured my shins. I 100% endorse this store, or any other place that does something similar. Go there, and you'll be good to go.

The important thing, though, will be building those muscles up the right way before you go to BCT. Your DS may or may not let you use your running shoes from home.

Here's some info I found regarding pronation: http://www.runnersworld.com/article/...7727-0,00.html

[SteveLord]

Do any other stores do this? Feet Fleet locations are largely limited.

[Lance13A]

Do any other stores do this? Feet Fleet locations are largely limited.

I don't know of any, but I'd imagine they have to exist..

[HR NCO]

Do any other stores do this? Feet Fleet locations are largely limited.

Yes, other stores do this. I went to a "Running Etc" and they evaluated and then fit me with shoes.

[Chris36]

Do any other stores do this? Feet Fleet locations are largely limited.

Playmakers do as well and they are all over the country.

[Explosive Hazard]

Road Runner Sports is another.

[collk22]

Any decent running / triathlon store should provide fitting services. Look for what's in the area and give them a call.

[RyCass]

Start slowly. The Army is going to run your rear off anyways.

This is most important to do, especially if your body is not use to running. Have you seen the Couch to 5K website? Your fitness level might be beyond this, but it gives a pretty straight forward example of how to start your running routine. Keep in mind that when you run, you are putting a lot of pressure on your muscles AND bones. The key is to condition your body so running is enjoyable and you can avoid injury. http://www.c25k.com/

Also, I would personally recommend seeing a sports doctor if you start to have chronic pain after changing shoes, resting, etc. I suffered for three years with bi-lateral compartment syndrome in both legs because I thought it was shin splints. After a simple surgical procedure, I am now able to run again with no pain.

Congratulations on your enlistment! I hope you are able to heal quickly and get back out there.

[Ryan.S.Thomason]

I have not ran in a few weeks. Every now and then I'll start a little jog at work from point A to B and not feel a thing. When lifting heavy objects 250-400 LBs, concentrating on pushing with my lower body, mostly below the knee, not sure if I should be doing that, then I start to feel the pains in my shins again. Because of that I'm afraid to go out for another run in fear of getting injured toward the end of the mile, witch is another 1 mile walk back to home. Should I just stop running all together like Show_Stopper999 suggested, or shoot for a .5 mile run to see what happens?

[Mongoose772]

Thomason, you're still a freakish machine. I wouldn't run, but like I mentioned do NOT stop your cardio. Do the eliptical or jumping jacks or whatever you need to to keep a high degree of cardiovascular fitness. Now stop reading the dumb forums and go work out!

[selmore816]

Take a moment to notice how you run ... Do your legs kick out and extend all the way out in front so that you land on your heel first? Or do you knees come up and you land on the mid-section of your foot? Heel-striking can cause a lot of unwanted pain since it creates friction (you're trying to move forward while your heel comes out as if to stop you). Think about jumping off of a chair. When you land, you land on the balls of you feet, your knees soften to absorb the fall, and you gently let your heels touch the floor. You wouldn't jump off of a chair and try to land on your heels, right? I get a shock up my spine just thinking about it!
Google "mid-foot stride" or "mid-foot running" and try to watch some video ... This will help explain what I mean.
I know it sounds silly, but lots of people need to train themselves how to run and it does take some practice!
Good luck!

[Ryan.S.Thomason]

Take a moment to notice how you run ... Do your legs kick out and extend all the way out in front so that you land on your heel first? Or do you knees come up and you land on the mid-section of your foot? Heel-striking can cause a lot of unwanted pain since it creates friction (you're trying to move forward while your heel comes out as if to stop you). Think about jumping off of a chair. When you land, you land on the balls of you feet, your knees soften to absorb the fall, and you gently let your heels touch the floor. You wouldn't jump off of a chair and try to land on your heels, right? I get a shock up my spine just thinking about it!
Google "mid-foot stride" or "mid-foot running" and try to watch some video ... This will help explain what I mean.
I know it sounds silly, but lots of people need to train themselves how to run and it does take some practice!
Good luck!

I've seen some videos of what you are talking about and I do land on my heel, would I just have to force myself to land mid-foot, or land on the front part of my feet to avoid the pain?

[StandFast85]

With a minimalist shoe you would automatically land on your mid/fore foot.

[Ryan.S.Thomason]

With a minimalist shoe you would automatically land on your mid/fore foot.

I've also heard of those shoes, would I be allowed to use those shoes at RSP and take them with me to BCT if I explain the issue to who ever may be in charge?

[StandFast85]

Depends on your cadre. Merrel has a line, "Barefoot", that looks halfway normal. The other end of the spectrum would be the Vibram FiveFingers.

Research before taking on minimalist running. It takes awhile to get used to.

[boxinabag]

Im new to this board and am not a physical therapist in any way but I am a triathlete and a crossfitter, and because of Pararescue, I run... a lot lol.

One thing you really need to look at is how you are landing. If you are used to mechanics this is a good way to think of it. Imagine a worn out ball joint (your ankle is actually a hinge joint, but I find this to be easier to understand), it is still stiff but can be moved by your hands with a bit of "umph". Now picture the ball joint is your foot. It cant be moved in different directions by hand, it takes a bit of "umph" to get it to move in some directions and a bit of stretching to achieve the distance. When you are running, every time you land, there is that "umph". Generally the foot is going to pivot forward and slightly outward, this is most people, this happens when you land on the inside and ball of the mid/forefoot. It is called Pronating. Depending on the the amount you run, even minimalist running, if you pronate VERY heavily, it will still cause shin splints, but if your pronated land is not very extreme you wont have much complications, it is really an ideal land. Now you also have the opposite of this, which is supinating. This is what I do. When you supinate you land on the outside of your foot, I have shoes to help me correct this but when I do timed runs I use my full minimalist Saucony Kinvera 2's. The problem with this running type is that you land on the outside and ROLL to the inside. As you do this motion to rotate your "ball joint" (hinge joint to be literal but whatever haha) you are applying some heavy strain on it, this strain is taken by the outside of your leg (around the shin). This is usually an OVER stretch of the Fibularis Brevis. If this is the pain you are having than I suggest you do a lot of light stretching at night before bed. Here are few good stretches..

To really stretch the back your entire leg try this...
stand up straight, and place your foot of the desired leg to be stretch in front you, about a foot and a half in front of the other, place your arms on a wall in front of you and lean forward. Be sure to keep the knee locked and the leg straight as you lean forward. Continue to lean forward, pivoting at the hips only, keep your lower back straight. Now begin to raise your toes in the air, so only the heel is on the floor. You want to reach a point where you butt is pushed out, your lower lumbar remains in neutral straight position, your leg is straight, your toes are pointed and you are at a 130 degree angle from your hips, while laying your arms on the wall for support.

Also a god one for the outside shin, and all that tough tissue in your hips, is to just sit like how all are fathers sat in a chair, one leg on the floor, bring the other foot up and place it on your thigh. Grab the outside of the foot with your hand and pull up, than push down right below your knee (same leg) with your other hand. This will help stretching.

One more thing, if you run a lot, you put a heavy load on your body. Try icing and heating after your runs along with stretching, and the cure all for me is compression. Get a pair of good high quality compression socks and wear them when you go to sleep. You will be amazed at how well these work!!

[selmore816]

From my understanding, minimalist and barefoot type shoes are not allowed at BCT or other trainings, like OCS.
And from my own experience, I wouldn't advise that someone brand new to running just slip on a pair and go for a jog. They are a great shoe to help with stride and strengthening ankles/shins/calves - but many newbies think they are the magic pill to running. Running effectively takes time and practice with concentrated focus on form. I use my Vibrams once a week on soft trail to help with my sprints and strength. All of my road running is done in my time-tested Asics.

Think about running in place. When you jog in place, you naturally land on your toes and gently let you heel touch the floor. Your knees comes up slightly to allow for is movement. Now try jogging in place, then lean forward slightly. This momentum should propel you forward and focus on keeping your strides short and your feet underneath your hips. People are disillusioned to think that long strides equate to running faster, but really the secret is keeping your knees up, feet in line under your hips, and shorter strides.

[raania]

Keep in mind that when you run, you are putting a lot of pressure on your muscles AND bones. The key is to condition your body so running is enjoyable and you can avoid injury.

[o13starsnstripes]

Keep in mind that when you run, you are putting a lot of pressure on your muscles AND bones. The key is to condition your body so running is enjoyable and you can avoid injury.

Which why when a person runs they should be running on soft uneven grass/dirt surfaces and avoid concrete and asphalt because our bodies weren't designed to run on them.