Lower Leg Pain While Running

[AFeedz]

I've recently gotten in to running and signed up for my first 5k. I've been training for a few weeks and it was going well at first, but lately when I run, no matter how fast or slow I go, I get intense pain in my lower legs.

I can't run for particularly long distances so my training is usually a combination of walking/running the 3.1miles. The pain only comes about when I'm training - not when I'm walking just for daily life purposes - but the pain persists even when I walk in between the moments I'm jogging.

The pain isn't so much in my calves, the outsides of my lower legs feels the worse. I wasn't really sure if it's shin splints, because the pain is on the outside, rather than front or insides of my lower legs.

I've read a few different causes - overstriding, overpronation, etc. but I'm really not sure.

I'd really like any advice you guys have for correcting it, because my 5k is coming up soon.

 

[Tblock1]

You can get shin splints on the outside. I would suggest a decrease in running volume and shin muscle strengthening exercises, I got bad shin splints too. More warmup alos.

 

[footdoc]

shin splints can be from the posterior muscle compartment or the anterior muscle compartment. excessive pronation at the subtalor joint is the culprit for both. Custom orthotics and rest are the answer along with a motion control shoe

 

[madteabagger]

I have suffered with what sounds like the same issue as you every spring when I begin running as I take the winter off from running. Being that shin splints is a general term for most lower leg pain associated with exercise that is what I assume the problem is. For me the pain is not simply discomfort along the shin bone, although I have had that, but it is a debilitating pain in the muscle running along the outer side of the shin from the ankle to mid shin and causes numbness if I continue running through the pain. Getting rid of them is difficult, but here is what I do. After the pain begins to become intense I stop running and begin walking focusing of turnover. I focus on not planting my heel but rather touching with my heel and quickly rolling my weight to my fore foot. I run a short distance more if the pain is not to severe and repeat the cycle. When I am finished I soak my shins in ice water and spend several minutes stetching and flexing my shins. After 10-14 days of this, during which the pain will not appear to get any better, I take a full week off from cardio and leg training of any kind. I do however continue to stretch and flex my shins via static holds by pointing my toes towards my upper body for as long as possible periodically throughout the day. After the week off I begin running short runs every other day and the pain is gone. After a few short runs I can jump right into running long distances and the pain does not return unless I take an extended period off, such as the winter months. I hope this works for you as well. Btw, focus on short strides with your foot landing under your body and not in front of it as this minimizes impact on the shins.