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shin...splints...?

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Post  Mike MacLellan Tue Apr 02, 2013 10:59 am

So, I guess I can't really ignore it, at this point.

Dull pain on the inside of my left shin, right on the edge of the tibia, about six inches above my ankle's protrusion. Pretty localized, doesn't feel muscular. Feels like the bone itself is sore.

Until now, it's been only present after about 4-5mi, and it typically goes away within minutes of stopping. This morning, it's a little (like .5 out of 10 on the pain scale) tender while walking around.

I don't think I've really ramped up my training at all lately... But I had planned to start this week.

Anything I can do short of not running for a while?
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Post  mul21 Tue Apr 02, 2013 12:41 pm

Shoes?
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Post  Mike MacLellan Tue Apr 02, 2013 12:46 pm

Yeah... I did recently switch to Green Silences for most of my runs. I suspected that might have something to do with it and have started running in the Ghosts again.

Also, the more I play around with my leg today, the more I think it might be muscular. Tender when I raise my toes and flex that front muscle (Mark, name?).
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Post  Mark B Tue Apr 02, 2013 1:45 pm

Mike MacLellan wrote:Yeah... I did recently switch to Green Silences for most of my runs. I suspected that might have something to do with it and have started running in the Ghosts again.

Also, the more I play around with my leg today, the more I think it might be muscular. Tender when I raise my toes and flex that front muscle (Mark, name?).

Oh, sure. Ask me a tricky technical question when I am browsing on my iPhone...

There are a few possibilities. Tibialis anterior and extensor digitorum longus both pass through that area. Are the new shoes putting you on your toes more? That could be causing some irritation.

Are you sore and creaky when you get up? Does the pain get worse or better as you run?
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Post  Mike MacLellan Tue Apr 02, 2013 3:15 pm

Mark - As part of switching to that shoe, I've been gradually (honestly, it's been gradual!) developing a forefoot strike. I started with barefoot runs (1mi) in January and switched over to running "full time" on my forefoot in early March.

This morning it only feels/felt any bit of sore when all my weight is on the foot. I can jump and bounce around without any increase in pain - like I said, it's very minor, just... there. A niggle, really.

It typically gets worse after 30min running and then is a steady 2 on the pain scale. It subsides after running.
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Post  JohnP Tue Apr 02, 2013 3:30 pm

It's psychological - your body knows you were going to ramp up training so it did this
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Post  Mike MacLellan Tue Apr 02, 2013 3:53 pm

JohnP wrote:It's psychological - your body knows you were going to ramp up training so it did this

Very Happy Laughing
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Post  Mark B Tue Apr 02, 2013 8:41 pm

Aha!

Okay, now we have the beginning of a hint. When you run on your forefoot, do you allow your heel to touch before lift-off? If not, try it. It will off-load tension that may be overloading your lower leg.

Also, how flexible are you? Try doing a latrine squat and see how it feels. It is a great stretch, and just about the most natural one for our species.
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Post  Mike MacLellan Tue Apr 02, 2013 11:52 pm

I've been keeping on the tips of my toes, but I notice as my longer runs (1hr+) go on, I start to touch a little with my heel. I worked on that today and didn't have any pain... Except now my left achilles is sore. Great.

I can latrine squat with my arms straight in front of me. I've been working on it a while... With a barbell on my back, I can do it, because of the weight adjustment. But bodyweight, not quite. And yes, the flexibility issue is in my ankles, not my hips.
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Post  Mark B Wed Apr 03, 2013 1:28 am

Mike MacLellan wrote:I've been keeping on the tips of my toes, but I notice as my longer runs (1hr+) go on, I start to touch a little with my heel. I worked on that today and didn't have any pain... Except now my left achilles is sore. Great.

I can latrine squat with my arms straight in front of me. I've been working on it a while... With a barbell on my back, I can do it, because of the weight adjustment. But bodyweight, not quite. And yes, the flexibility issue is in my ankles, not my hips.

Ah-ha! (I know, I said that already.) The latrine squats have always done a lot more for my lower leg muscles and ankles than my hips.

My suggestion is to keep doing those latrine squats - body weight only - barefoot. Concentrate on relaxing your legs from the toes up. That might help.

Also, I don't know that you want to run only on the tips of your toes. From everything I've read, that's asking to get hurt. Unless you're in an all-out sprint, you should land forefoot first, followed by toes and heels almost simultaneously. That's what loads and releases the giant spring system in your feet and legs. The heel touches only for an instant, but it's enough to make the system work without hurting you or wearing you out.
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Post  Mike MacLellan Wed Apr 03, 2013 9:59 am

Thanks for the info, Mark. I had always assumed that I was doing it the "right" way. Apparently not. I'll keep toying with it.
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Post  ounce Mon Apr 08, 2013 5:20 pm

I agree on doing the squats barefoot. It lessens the leaning forward.

If you're hell bent on keeping the shoes, stretching will lessen the downtime. I can't wear Asics because of the pain in my left arch. Don't know why, but I've found other shoes to wear.

Good luck with it.
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