Pain in shins and feet 🦶

[Edgie3984]

I’m on week3 run 1 I keep repeating week2 run 3! Because I’m dreading the 3 minute run. It’s not so much my breathing but I get really painful muscle aches in my shins. How can I stop them from hurting please ?

[Hidden]

Morning Edgie. Sorry to read that you are experiencing muscle aches and sore shins. There really is nothing worse when you just want to get out and run. I sympathise completely as it has been a recurring problem for me, but it is possible to overcome it and enjoy running once again.

The best medicine for shin splints is complete rest and taking time to consider how you can prevent them from returning once you are healed up. I have recently returned to running after a fortnight's break because of shin pain.

Never run through pain, as it will not go away and you only risk causing greater injury. Shin splints are common in new runners and those who are moving on to longer and more regular runs. The pain can start gradually and build up to quite an intense pain in your shin or to the side of your shin above the inner ankle (medial tibial stress syndrome). If you can catch it before the pain is too intense and start RICE treatment guidelines, that would be best. It will mean putting running on hold, but it will benefit you in the long run.

Other things to consider are running style and footwear. Have a look at the Japanese Slow Running Technique clip below. The technique reduces impact on joints and is very popular on the forum.

The cause of many aches and pains in runners can be attributed to footwear. A good running trainer suited to your style of running can make all the difference. I don't know what you are running in at the moment? When I started C25k I ran up to week 4 in my comfy old Asics with orthotic insoles in, then treated myself to new trainers as a reward for getting to around half way through the plan. Ideally I would suggest getting gait analysis done at a professional running shop, if you haven't already. Unfortunately lockdown prevents that at the moment, but I would suggest it when it is next possible.

Epsom salts in the bath are wonderful for relieving muscle aches. A fellow forum member suggested them to me and it was great advice.

Sorry, this has turned into rather a long reply, but I do hope some of it is useful and you feel more comfortable again soon. Best of luck 😊

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[Edgie3984 in reply to Hidden]

Thank you so much x I’m going to try out the technic on the link now. Invest in some descent trainers too. This is the first time I’ve actually stuck to a fitness regime. Thank you for the advice il let you know how I go. X

[Oldfloss Administrator Graduate]

Check out the links on the Strength and Flex forum.its of advice there..

[Edgie3984 in reply to Oldfloss]

Thank you very much. X

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.