Shin Splints and Flat feet

[TXStateCop]

Looks like I have a bad combo for trying to run. I have tried stretching and warming up before running, but still have painful shin splints. Also, the muscles of my legs, especially the calves tighten up so much while running it is very difficult. The shin splints feel like someone is hitting my shins with a baseball bat each time my foot hits the ground. I end up having to stop to stretch them out and then continuing on just to have to repeat it about every 100-200 yards.

I went to a podiatrist and they fitted me for some inserts that they claimed would eliminate up to 70-80% of the pain from shin splints because they would prevent certain motions by my foot that caused the shin splints in the first place.

Also the Doc said that I would overpronate due to the flat feet.

Anyone have any experiences with the orthopedic inserts in elimating or lessening shin splints? Also, any advice on running with flat feet would be great. I am tentatively going to FLETC in January and want to be able to have the tools in place to try to do good and make significant improvements over the course.

[Sipowicz]

I'm in the same boat, trying to get into shape to meet PT requirements for law enforcement. It's tough to encourage yourself to work out when your shins are screaming bloody murder. I'm just starting out, and having motivation problems due to the shin splints. Less than 1/4 mile into a run around the track and I can barely walk! (barely breathe either, but that's a different topic) :star: And I got some sole inserts from the shoe store when I bought my running shoes. I got them at Foot Locker, and I am fairly confident the sales rep knew what she was talking about.

Good luck. I hope someone posts here for all of us to figure out how to deal with annoying, painful shin splints!

;)

[jm77]

As a former regular sufferer of shin splints I can sympathize. They used to be so bad that I would take Advil about 45 minutes before I ran just so I could get through my runs. I've never tried any type of insoles, but a long time ago somebody recommended Saucony running shoes because they're supposed to be designed for more flat-footed runners. I found that they helped a lot although, I still get shin splints once and a while and I find the best temporary relief for them is Icy/Hot patches.

[klassylass]

A long time ago, when I was studying ballet, I used to get shin splints something awful. A doctor showed me a stretch that seemed to really help. I've never had a problem since. Maybe I'm an isolated case, but it's worth a try. It's easier to show the stretch than describe it, but here's my attempt:

Start on your knees. Use a rolled up towel (you decide how much to roll up) laid on the ground. Place the tops of your feet on top of the towel (I like to place the front of my feet on the towel, like I'm pointing my feet) and slowly let your weight settle onto your heels. Try to make sure that your feet maintain a fairly straight alignment. The object is to stretch the ligaments along the front of your shins. Obviously, this will be painful, depending on how tight those muscles are, so you decide how far to take it. Do this stretch before and after running, and over time you should see an increase in flexibility and a decrease in pain.

Also, shin splints are frequently caused by running on unyielding surfaces. Try varying your running surface, if you can. Dirt is better than concrete. And don't go cheap on your running shoes, you get what you pay for. Go to a store that specializes in running; the employees tend to be much better trained and informed than the run of the mill Sporting Goods store (I've never had any luck with FootLocker employees). The store I go to analyzes your stride and tries you in several types of shoes designed for your particular foot motion.

I hope this helps!

klassylass

[kb_abq]

When I started running several months ago I was having the same type of symptoms that you describe in your post. What helped me was the following.

1) Others have already mentioned looking into getting the proper shoes and that was the single most important change in my situation. I ended up getting a pair of Asics Gel 1020's which were recommended to me as a "stability" type shoe. First time wearing them I could tell that the cross trainers that I had been wearing were probably doing more harm than good.

2) The tightening in your calves could be caused by you running on the balls of your foot similar to than of a sprinter. I did the same thing and once I focused on landing on my heels and "rolling" through the foot this problem all but went away. I also feel that weight training for the legs ( I do squats, stiff-legged deadlifts, standing and seated calf raises) have played a role in alleviating my problems.

Good luck to you!

Kent

[JOEMAC9488]

I'm not sure if I have shin splints so maybe one of you can help me out. I get a burning pain in my shins and calfs when I am running for a little while (it all depends some days it's 5 min. some days its 2 min.) and when I am walking right after the run it still burns but it goes away like 5 min. after I stop running and walking. That is the only time it hurts it never hurts longer than like 5-10 mins. after I stop. Anyone have similar problems and know of some remedies?

[gotcha]

looks into a the best motion control/stability shoe for your foot you can find. straightlasted shoe with a double density midsole, try on several and pick the best fit and feel.

orthotics are tricky sometimes they help sometimes its a waste of 4oo to 500 buks. do you go to a sports podiatrist or othopedic specialist in sports