Well, I’m not too pleased about that particular stat. Me and running have had to take a break. It’s been a messy break up but I’m hoping it’s temporary! I’m now in my second week on the IC “not running” and trying to rehab my sore shins. After my last run 10 days ago, a nice easy 8.2km, my shins felt sore and a bit inflamed. I thought I’d take it easy for a few days. Then I remembered somebody telling me about their shin splints years ago and I got Googling.. Uhh.. Wish I hadn’t! So, for the last 10 days I have been variously foam rolling my shins and calves to find them equally sore, tight and painful – no wonder they were protesting. Major ouch, my face = 😫 Oh and my ankles too. Some gentle but firm massage (seriously ouch!) and frozen peas on each shin for 20mins each evening. I think the running on concrete/pavements and road has taken its toll and this is pay back. To top it off, my usual knee niggle is back and feeling cranky 😠A bit like me!
Amongst all that, I’ve continued with my strength training very carefully once a week, ensuring no impact on shins and have even tried yoga (actually ok!) I’ve been out for walks every day, no more than 4km to get my fresh air fix but it’s not quite the same.
I am feeling a bit despondent today as my shins are burning up a bit (not like they were) following my strength training this morning so I might go for the frozen peas soon 😩I thought they might be getting a bit better by now.. This really wasn’t in my plan. I miss running so much but am enjoying reading all your running stories and hope to get out there again soon(ish) with a gentle jog to see how things are… In the meantime, I’m giving myself at least a straight 2wks no running and see how I go. Anyone else have any experience of shin splints, sore calves/ankles? Is there anything I should be doing? Any advice appreciated. x
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Aww you poor thing, that must be so painful. Sounds like you’re doing the right thing, resting from running and doing other things gently. Hopefully once the inflammation goes down, you’ll be able to start doing little jogs to see how it feels. Take care xx
So sorry to hear about your shin splints. I've never had them from I running 🤞 but got them once from driving which apparently is quite common and I remember how painful they were. Sorry I can't really remember what exercises I did with my I think it was all connected with a knee problem. I've just got back from my first run in over 2 weeks as I've been on the IC for another (different) knee problem. So I know how you feel. I know I've read loads of people's posts about shin splits so I'm sure you'll get loads of advice. Have you used the search function on the website I know sometime you can find really useful stuff in older posts.
Thanks dijep 😊 Interesting you say about shin splints being connected to a knee problem as my usual knee niggle has flared up too so think related.. Ho hum..I am learning more and more about the condition the more I research. I hope you are feeling ok after your first run in 2wks on the IC.
Ah yes, the dreaded 'physio exercises'! Such a pain but necessary.. Are you able to see your physio face to face at the moment or is this via Zoom? I am wondering if I'll get to see a physio for any hands on treatment until this lockdown is lifted.
Oh no! How frustrating that must be. It sounds like you are doing the right things (but ouch, ouch... I cringed along with every move of your foam rolling!) Someone with more experience is best advising, and maybe you should reach out to a professional physio if it persists.
I have had shin splints several times over the years: earlier on c25k and on occasions when I went for a long walk after a period of not. Even had one moment on c25k when it felt like shin splints in every bone of my body (I remember Buddhagal experienced similar). It always cleared after a couple of days... although I found even walking to be too much while it was acute.
Thanks GX 😊 Yes indeed, foam rolling can be a rather teeth gritting experience these days!! I am learning more as I go dealing with the shins situ. Hmm.. I am trying to be patient and not push things, more yoga tomorrow and I even tried some meditation today to great (calming) effect. Trying to look on bright side of exploring new exercises in all forms 🙏
Definitely. Sometimes it takes us to be jolted out of our first choices in order to return to them from fresh angles. I’m also getting a lot from practising meditation - just in a small way, but that little is so positive.
So sorry to hear your still struggling, and there was me worrying about a tight groin pain. Dont think i've had shin pain, calves a bit sore sometimes, after a longish run, i can imagine how frustrating it must be for you, i really hope resting for a few weeks will help, maybe it's the body saying, give me a break!!! Anyway, keep that chin up!
Thanks 😊Trying to keep patient and not blow it but it is frustrating after really being so into my running since the summer, it's quite an odd feeling knowing I can't plan my next run and have to get "excited" about yoga instead.. haha! Actually, I quite enjoyed it but nothing beats a good run. Hope your groin strain gets better. You need some good stretching for that, I can recommend yoga 😂😂🙏
Just a thought - should you perhaps try a couple of days with no exercise apart from a short walk? It could be the strength training and yoga keeps aggravating the shins and not letting them heal? Not what you want to hear, I'm sure, but if its been going on for a while you might need a complete rest. Can you get an online consult with a pbysio?
I think you could be right. I've eased off the foamrolling and yoga and no more strength work until next week. I've got to give them a chance to 'calm down' a bit I think. My impatience always a battle! Thank you for a timely reminder 😊
I had them years ago - first time I did c25k and I kept skipping ahead in the programme - which may have been my downfall! Was too sore to do anything - even walking was sore. That's why I was wondering about you still exercising. But maybe what you're doing isn't painful?
The strength work doesn’t hurt as I’m doing it but afterwards yesterday, I felt it. I’ve also been feeling it a bit today just walking around the house 😩 Time for a little break to properly rest I think and some rehab on the shins.
The route I would take is to visit a physio as they will examine you to give a correct diagnosis and then a plan of action including a set of exercises and a time frame. But I appreciate not everyone can get to see one or afford the fee at these times.
Google nhs for exercises and you will come up with lots to strengthen glutes, thighs and knees, which then support you when running.
Thanks for the advice 👍🏻 I’m going to arrange to see a physio to get checked out and get a plan. I had thought this might settle with a lay off from running but it’s still an issue and I think time to get checked out!
Sorry to read about your shin splints. I had a bad case a couple of years ago, I was training to power walk a half marathon and ramped up from 6 miles to 17 in one step (I didn’t know about the 10% rule then). That took some time to recover from but it was extreme!
I found that a foam roller helped. Started off with just one or two reps and built it up as it became more, err, comfortable. Other than that, it was a case of recovery time and easing back in gradually.
It seems odd that yours was triggered by an 8k since you’ve run a number of 10ks. I think shin splints is usually an overuse injury (as in my case). Maybe it’s worth getting a professional opinion on that?
Thanks SkiMonday. Interesting to hear your experience.. that certainly was a jump up from 6 to 17 miles! I think in my case, it’s expecting 3 runs a week to be perfectly doable when I am always having to deal with an old knee injury repair (ACL) and associated weakness and issues arising from that. I also became complacent about my stretching, only doing a minimal amount before and after each run. I never learn! Next stop a physio to check this out and take it from there slowly and surely I think 🤔
Hopefully, the physio will sort it out. Might also be worthwhile checking your pre & post run routines with them. I've had it drummed into me that any stretching should only be done after a good warmup (typically at the end of an exercise session).
Cardiac rehab drummed into me the importance of warmup and cooldown routines to raise the pulse then slowly lower it again. I use walking but other (non stretching) exercises can also be used, even a very slow run for warming up.
It seems like you are doing all the right things. Have you had a gait analysis with a good running shoe shop in case you need a different running shoe.Lots of single and double calf raises . Ice , rest, start again gently. Dont increase distance so fast.
Thank you 😊 Good tips there and some timely reminders to watch my running and know I can’t keep on running just because I’m having a good time and enjoying my playlist! I’ve got some calf exercises and stretching lined up foe tomorrow 💪🏼
Just popped back on here after a long layoff to see your message! How kind of you to look out for me 😊
Well, it is a bit of a long story but I’ll attempt to give edited highlights here!! So, back in Jan, I pulled up short with painful shins I thought were shin splints and stopped running. That day is forever etched in my memory, the misery 😫 A physio I saw treated me for shin splints and I was told to lay off running and rehab myself back through physio exercises and rest which I did diligently, so determined was I to get back to running.
2wks or so into my rehab, my shins and ankles were really sore, I started to feel random pins and needles up and down my lower legs, pain in the soles of my feet and a burning sensation. This then also started up in my forearms and into my hands bizarrely and I generally felt ‘not right’. I continued with my physio exercises but the physio was puzzled with my symptoms and it seemed this was not shin splints but something else, she wasn’t sure..so I saw my doc who referred me to a rheumatologist for blood tests, MRI, nerve tests etc. He felt given my symptoms this might be rheumatoid arthritis (RA) 🙁
Once he had all the tests back (all normal except for slight raise in inflammation in one blood test marker – I now attribute this I am certain to the fact I had my first COVID vaccine the day before the blood tests and this was detected), he suggested a steroid shot to see if this helped. If it did, this was RA and we’d look at a treatment plan. To say I was despondent at this stage was a massive understatement. All I could think about was my diminishing fitness, no running and a future with RA. How was I going to get out of this nightmare?!
Anyway, the steroid shot had no effect on my symptoms at all so back I went to the rheumatologist who was again puzzled at my symptoms and referred me onto a neurologist for more tests and a head and neck MRI. The neurologist guy was also puzzled after my tests with him all came back normal and we were back to square one again.
Then as if by magic and completely unexplained, my symptoms faded and I wasn’t getting the strange sensations and pain in my legs and arms. I went back to my neurologist who advised he had seen a number of patients in the last 6mths who all had unexplainable symptoms very similar to mine that eventually resolved themselves. He then dropped the bombshell that he was “as good as certain” my symptoms could be attributed to long COVID. Wow. So, that seems to be what it was/is.. All those tests and worry, and it was/is long COVID.
I had my second COVID vaccine on Weds last week and I’ve had a return of the same symptoms, albeit very mildly, though now I know it’s nothing life threatening or signs of an undetected disease, I’m not unduly concerned though it does worry me slightly I must say that COVID can have these effects on the body and so much of it is new and not widely recognised. I’ve been reading up on this a lot, long COVID is a very real issue for many.
It’s been a miserable few months without running or any exercise – and certainly not good for my head - but in the last month, I’ve really got back into my exercise and am building back up slowly. I’ve joined a new gym at the end of our road (so convenient!) and am increasing my outside walking with a few jogs thrown in to get back to it. Longest walk recently was a 11km so I feel I’m back on the road to recovery. Yehah! I’m pondering the prospect of dipping back into C25K maybe start from week 6 and see how I go. I have missed running SO much and want to get back.💃
Sorry this is a bit of a long post!!!! But I am back, sort of..and will be back running soon I hope. How are you and how is your running?! I need to catch up on what everyone has been up to.
My goodness , you’ve certainly been through the mill !You must be so relieved it’s not RA or anything neurological.
Sounds as though the medics have taken good care of you tho’ and great you got your appointments / scans etc.
Such a worry when all seems a bit ‘unknown’ but how amazing re the Long covid diagnosis .
We really don’t know the half of it with this thing , I’ve had both my vaccines and all has gone well thank goodness.
I really do wish you well with your continued journey back to fitness and running and glad to hear you’re on the way back 👍
I found starting to run a godsend last year and felt quite despondent when I strained the calf and it took so long to heal so I can understand how disappointing and worrying this must have been.
I’m getting out maybe twice a week and trying to mix things a bit , I only got to I think 7.5 k before the calf and found I wasn’t motivated to continue heading for 10 K when I got back into running.
I’m finding time is an issue at the moment as life gets a little busier/ normal so I’m doing a lot of 20 minute runs and some 5K when I feel like it .
The other week I did 8.2 K which was unplanned but again I felt quite good anD just kept going.
I think I’m more relaxed and enjoying it more as I’ve taken some pressure off by not following a plan .
The injury and ‘not running’ made me appreciate it all the more so just going with the flow just now .
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Sore calves- should I continue running or rest?
Slow and Steady 5K away from IC
Hoping to avoid the IC
Nervously returning from the IC
