Painful shin

[SipMiss]

My last - and first! - post was about how stiff I felt after running. I completed W4 and was excited about starting W5 but for various reasons, had to leave it a few days before I was able to start. However, on the day I planned to do the first run of W5 I have developed the most awful pain in my lower right let - I guess it's my shins, my calf doesn't seem to be affected. It's very painful and the outside of my leg is sore to the touch, even though there is no bruising or broken skin. I haven't been to see my GP yet as it does seem to get very, very slightly better each day - but progress is slow and I can't imagine being able to run for ages, which is really disappointing. I hadn't run for five days when this pain started, I've been running really slowly but have completed each session and my trainers are really comfortable and I've had no issue with sore feet.

Can anyone shine any light on what this might be and how I should treat it? And how long it may last. I did wonder if it was because I wasn't warming up properly (an issue in my last post.)

Any advice gratefully accepted - and sorry for such a long post but I just wanted to give the whole picture!

[IannodaTruffe Mentor]

Are you wearing running shoes, as opposed to general fashion trainers?

Proper running shoes fitted after a gait analysis done at a specialist running shop will give appropriate support and reduce impact, as mentioned in the guide to the plan.

Shin splints are caused by impact but there may be other factors at work. This guide to shin splints might be helpful runnersworld.com/shin-splints/ as it explains symptoms, causes and treatment.

If considering new shoes, this post may help healthunlocked.com/couchto5...

[SipMiss in reply to IannodaTruffe]

Thank you but yes, I am wearing proper running shoes - had gait analysis etc and they have never rubbed or caused me any discomfort so I am pretty sure it's not them.

I am running on the pavement - maybe that's an issue.

I will have a look at the link you sent re shin splints - thank you!

[Hidden]

It sounds like shin splints. I’m just getting over this now.

If you’re certain it’s not the shoes, are you stretching post run? Foam rolling, exercises targeted at shin splints and RICE has been an absolute game changer for me.

[SipMiss in reply to Hidden]

Thanks so much for getting back to me. No, I didn't stretch post run. I stupidly thought the post-run 5 minute walk would do it. Clearly not. How long did it take you to get over it and at which stage of C25K were you?

[Hidden in reply to SipMiss]

I was on W8 but still carried on running as the first thing I had to do was change my running shoes. This helped me a lot. I ran in support shoes anyway but I needed more cushioning to reduce the impact.

I’ve since graduated and I’m just about to start week 3 of consolidating and am almost totally over it now with all the steps mentioned before. Although I carried on running through them, I did slow down considerably on the advice of a very experienced running friend who gets them when marathon training. I’m not fast anyway so that was tough as I felt like I might as well have been walking but it helped me get to graduation

Definitely try the stretches. It doesn’t matter how short or how slow of a run I do, I now always follow with those. Before that, my shins would be agony for days after a run but not anymore. The stretches may be painful to begin with but you’ll soon start to see how much of a difference they make.

Good luck!

[SipMiss in reply to Hidden]

Thanks you so much for that. Would you mind explaining - or directing me to a link to - the stretches that you do?

[Hidden in reply to SipMiss]

Of course. Here’s the link my friend sent me.

active.com/fitness/articles...

Definitely invest in a foam roller if you’ve not got one. I stretch my calves, hamstrings, IT band and shins before starting the exercises above. It seems to be a good combo for me. I also wear compression socks after a run. They can be worn during a run too.

You’ll get through this. You just need to find what works for you.

[SipMiss in reply to Hidden]

Thank you!