Shin tightness/injury?

[o_rly]

Hey, what's up?

So my problem is this. While running, whether outside or on a track, I tend to get a very annoying bit of pain in my left shin. Its not directly on the bone, but a little bit off the left side of the bone about 4-5 inches below my knee.

It starts out as a small nagging sensation, but then becomes full of tightness. Its enough to make me stop, but not enough that I don't think about continuing on. I do stretch after my first lap or first 5 minutes. It went away on Monday, but today, it came back and was just like it always is. I'm not sure what to do about it, as it usually goes away within an hour or two after I stop running.

Any suggestions?

[LordHeinrich]

Something like this happens with me as well. It is similar to when I had shin splints and I think it may be a minor case of that. With me, this pain/sensation goes away after about 15 - 20 minutes of running. After I finish running, it comes back and takes a while to go away. I am pretty sure it is a minor case of shin splints.

Here is what you can try for this. If you have access to a track, use the track rather than concrete. You may need shoes with more support. Consider insoles or buying a different type of running shoe. No matter how good you are, you can always improve on your form. You also may be a mid-foot or fore-foot runner. This puts more pressure on your shins/calves/achilles. This is not a bad way of running, but it is something to consider when buying shoes. Have someone evaluate your stride and they will tell you what type of runner you are and what type of shoes you should buy. Also, you may need to buy additional support for the front or middle of your foot.

I am not sure on this one, but there is a chance that underpronation causes this type of sensation as well. Maybe someone else can give more info on this.

Another this to consider is how long you have been running. If you just started running, then it will take time for your body to adjust and you will feel different types of pain for a while. Most will go away. Whatever stays will be from bad form or insufficient support.

[LordHeinrich]

Oh, one more thing, soaking your legs in the bath with Epsom salt does wonders for this type of pain as well. I used to do this when my shin splints got to the point where I could not walk and it helped. You can also try self massaging and doing exercises to strengthen your shins like ankle rotations and walking on your heels. I don't always do these, but when I do, I do them after my warm up which is 8 - 12 minutes of easy running (depends on weather). If you are running to keep in shape only, then you do not have to worry about a warm up and stretch too much. However, this means DO NOT push yourself in your runs. If you start to push yourself, then warm up for at least 8 minutes, do some dynamic stretches and then begin your run where you want to push yourself. And, by pushing yourself, I mean intensity, not distance.

Your easy pace is whatever pace you can hold comfortably for at least 20 minutes without any change in your breathing. Do not get discouraged if you just began running. It will take time before you can figure out what pace you can hold for extended periods of time. It took me about 3 weeks to figure it out. Also, in time, you will get better. What was my easy pace 1 month ago is my recovery pace now. So never get discouraged if you think you are slow or you do not see improvement. There is always improvement, you just do not notice it since it happens slowly over time.

[tmacbham86]

One of my friends had the same problem as you. Here is what he did and now his problem is gone:

Get a 5 lb. dumbell rest it on the top of your foot as close to the toes as possible.

Raise it as much as you can doing about 10 repetitions, continue for three sets.

This will strengthen the muscles in your lower leg, especially your shins and it fixed his problem. Hope it helps!