Shin splints???

Discussion in 'Health, Nutrition, Injuries & Medical Conditions' started by Willem208, Aug 28, 2020.

  1. Willem208

    Willem208 Barefooters

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    Good day all
    Since early on in my training (in the fifth week of Eric Orton's program) I have had pain in my lower calf, mainly in my right leg. The arch on my right foot is also lower than my left foot. I thought that my foot would get stronger and not be a problem (I have been walking and living barefoot for many years before I started running). I followed both the upper body and foot/leg/glute strength programs outlined in the book. Instead it just got worse.

    Background: In week 11 I went to do sprints but I felt terrible, like I just couldn't go anymore. I rested and even took a week off from running, just walking and stretching daily, hoping it would get better. After the rest I resumed training, redoing week 11 but taking it easy. I felt good and strong except that my right leg was stiffer than my left leg, not sore. I am now at the end of week 12. I did my one mile test on Tuesday where I felt very strong and ran the mile in 5:49. I took Tuesday off, and on Wednesday my calves were getting sore again. When I went out for my walk/run my calves were sore, so I didn't run much at all.

    The pain is currently on the inside of my shins, between my knees and ankles and mostly on my right leg. Other times my left glute was sore while my right calf was sore. Other times my right hamstring was way stiffer than my left one. My Achilles tendon on my right leg also got sore. And at another time, after doing lower body strength training, my right leg was sore on the inside of my thigh. I think the root of the problem is my right foot. It's arch is lower than my left foot and it sometimes gets sore/tight. Basically I don't know what the problem is.

    With this nagging injury I have decided to stop running for the next 2 weeks. Next week I will just walk regularly, massage my calves, roll them out and stretch daily and maybe some ice. I won't do strength training in this week. The following week I will also massage my calves, roll and stretch but I will start cycling and swimming in addition to walking. I think I will also resume strength training in this week. Then the following week I will do the same but I will include some short and slow runs. Then if all is well I will do one week of regular running again and resume my training the next week. How does this sound?

    If you have any suggestions, ideas or advice to help please comment below. I just want to go running again and feel a bit hopeless right now.

    Willem

    PS sorry for the long post, I like details.
     
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  2. Janne

    Janne Barefooters

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    Your case describes what I've experienced as well. I have no solution yet though :( My findings may help you.
    • Sore calve/Achilles was from over striding and increasing the cadence helped (shorter stride length). Landing as close as possible under hip helps. Propulsion forward comes from the gluteal muscles and recoil from tendons. Dr Cucuzzella explains the gait in his natural running video and highly recommend having a detail review of each part.
    • Running barefoot helps a lot. Before I was not able to run 500m without pain.
    • I stopped trying to run fast. I found no use if my form is not good. Fast makes obvious I am not a good runner and I just get tired or injured, not happy :|
    • It is better to run/walk often (like every day more than once) and easy than hard, long and once or twice a week.
    • Mobility of hips, feet and toes is important. This means all those should be able to move in all directions and with similar ranges/strength.
    • The observed problem is most likely not the cause. But trying to solve one thing at a time is easier than trying to find/use the silver bullet.
    • Imbalances really cause problems. As you, I have one arch higher and I notice my big toe is not strong on the lower arched foot.
    • Pain, even if little, inhibits muscles no matter how much activation or muscle training you do. Pain is the path for fixing the problem not something to endure.
    If you find something on your journey don't forget to share it here! It may help others and me ;)
     
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  3. Gordon

    Gordon Barefooters

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    My shins only ever bothered me when I was landing on my heels, so I have no advice there. What I will say is that following someone else's program can get you into real trouble. Been there, done that, got several tee shirts. If Orton was coaching you personally, he'd probably have you backing off instead of plowing ahead into injury. People adapt at different rates, so one size does not fit all. Don't be afraid to listen to your body. Or maybe I should say it the other way around, if you're not going to listen to your body, be afraid.
     
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  4. Willem208

    Willem208 Barefooters

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    So:
    1. I don't think that I over stride, but I know that my cadence needs work. It has been something that I focused on when running. I also was very aware of my technique and tried to run as good as I can. When I start running again I'll definitely focus on cadence ans form.
    2. I only recently got my first pair of sandals (Xero Genesis) and have ran barefoot for most of the program.
    3. The program that I followed is very balanced, with easy running and some faster/harder efforts, building speed, strength and endurance. It is also very consistent with regular runs and on my off days I typically walked a bit.
    4. I am very flexible and can move very well, my right leg just gets stiffer sometimes.
    5. I'll try different things to figure this out - I really want to run again.
    6. Not sure what to do here, I think I will keep strength training and hope it helps.
    I think the cause for my injury was simply a slight overload as my body was not used to the demands of running yet.
    Thanks!
     
  5. Willem208

    Willem208 Barefooters

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    The program is customized to me based on speed and heart rate zones which I established from two tests. And I backed off and took it easy or off when I felt bad/tired/sore. I listened to my body, I don't want to kill myself. I will just take it easy, do some more research and what not and hopefully get at it again soon.
    Thanks!
     
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