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.

 

[RottenWillow]

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.

wow that is not good at all. If it's that bad I'd suggest you consult a doc. I know shin splints can hurt pretty damn bad, but it sounds like you're describing something even worse.

Just a few ideas. Are you wearing proper running shoes? do you have any visible vein problems, varicose or spider? Oxygen deprivation in the tissues could cause some pain.

 

[AFeedz]

I know I'm wearing proper shoes. I was fitted for some by a store that specializes in just that. And no, no visible veins of any kind.

Ughhh, I really wanted to avoid seeing a doctor, but I guess I should if it continues. Thanks!

 

[shirlene29]

did the store do a stride test? otherwise they may NOT be the correct shoes... I went through ohhh like 4 brands and about twenty different "models" before I found something that worked best for me..but I have chronic plantar fasciitis

it can also be the surface you're running on...and treadmills are TERRIBLE to train on...the bounce on them is just wrong..avoid at all costs...train on a good track if you can instead
when I had shin splints it was all inner front of the shins and it felt like the bone was broken on both legs..it effin hurts bad and they were caused by running on a treadmill

also, I second what RW asked...veinous issues. Look into something called horse chesnut and investigate garlic capsules...see if either of those things might be appropriate for you.

and I don't know your fitness level so look into a program called the couch to 5k...just google it...you can jump in anywhere in the program that fits your comfort level
I was never a runner and I used it to prepare for basic training (Army) and still run to this day years later

 

[trex74]

Yes I get shin splints very badly on a treadmill-not so much outside though.
Mine are on the outer side of my shins though. Like if the front of my shins were twelve o' clock, the pain goes from twelve to two o clock, and never on the inside.

 

[shirlene29]

weird, when i had em it was like a very sharp 11 oclock to 12 oclock and felt like someone was trying to peel the bone up

 

[AFeedz]

No, no vein issues. And my pain is the outer part of my lower legs like maybe 7-11 o clock.

When i was fitted for shoes they did watch my foot movement (barefooted) while walking before suggesting shoes, so I'm not so sure it's the shoes, though I'm sure getting another opinion on shoes couldn't hurt (or I guess it could, haha). I also don't think it's a treadmill that's the problem, reason being the pain is equal whether I run on a treadmill or outdoors.

And I've heard of the couch to 5k program. I'm sure it works. I'm not world's most fit person, but I've been doing the running thing for a little while, so the problem right now isn't my heart rate, which I think is the real purpose of couch to 5k, no? Because people who aren't used to running have elevated heart rates too quickly in to their run, which is usually why they stop and the point of the program is to build that up. Correct?

Right now my breathing is fine. The only reason I'm needed to stop is the pain in my legs.

 

[shirlene29]

well, you're thinking of running as a strictly cardio venture when it does in fact involve muscle...

how long have you been running for? at what rate for what distance?
some new pain is normal to a degree (doms like pain) some isnt (joints/fascia issues)

 

[AFeedz]

No, I know it involves muscle because if it didn't, I wouldn't be having this problem.

Anyways, I had some pains when I first started, but they've since subsided. I've probably been training for two months, and I thought I was already over the pain-in-my-leg-muscles portion of this whole thing, because I haven't felt any pain for a while now until recently.

I read something about anterior shin splints, it seems as though that's where my pain is. Though since I've started, my calf muscles are way stronger than they used to be, so I'm probably doing something technically wrong thats putting lots of stress on my calves, which may be contributing to my problem, but I can't seem to/dont know how to fix that.

I jog pretty slowly, probably at a 13 minute mile pace...and usually I'm jogging off and on for about 3 miles - sometimes a little more, sometimes a little less. All I've been training for is a 5k. I'm usually just jogging to work on my pacing and such, and when I want to do cardio I usually do it via things that cause my body less stress.

 

[footdoc]

Everyone who runs a lot would benefit from custom foot orthotics. The only qualified people to really do this is a board certified podiatrist not ortho. You will be amazed at how much they help you. You have shin splints and that is a direct result of a biomechanical imbalance in the feet.

 

[shirlene29]

No, I know it involves muscle because if it didn't, I wouldn't be having this problem.

Anyways, I had some pains when I first started, but they've since subsided. I've probably been training for two months, and I thought I was already over the pain-in-my-leg-muscles portion of this whole thing, because I haven't felt any pain for a while now until recently.

I read something about anterior shin splints, it seems as though that's where my pain is. Though since I've started, my calf muscles are way stronger than they used to be, so I'm probably doing something technically wrong thats putting lots of stress on my calves, which may be contributing to my problem, but I can't seem to/dont know how to fix that.

I jog pretty slowly, probably at a 13 minute mile pace...and usually I'm jogging off and on for about 3 miles - sometimes a little more, sometimes a little less. All I've been training for is a 5k. I'm usually just jogging to work on my pacing and such, and when I want to do cardio I usually do it via things that cause my body less stress.

please don't take what I say as unsupportive...because I am genuinely supportive

a 13 minute mile is barely a shuffle and I'd put money on your stride is terrible at such a slow pace and Id be willing to bet like footdoc suggested you're having decently bad biomechanical issues..
.im SLOW and I do a 8/9 minute mile pace for anywhere from 2-5 miles depending on my mood and time.
2 months is VERY new to running...im going on ten years, my husband is going on almost 20 years of distance running..
look over the couch to 5k program again also look into shorter distance higher exertion running like intervals of sprints in there....you're still VERY green, don't hurt yourself...I mean that sincerely
running seems like it should be the most natural thing in the world but sometimes it isn't.

what brand of shoes are you using? brooks? asics? mizuno? something to that effect?

a quick fyi about shoes as well...they wear out fast, I have to buy new running sneakers every other month or so

 

[AFeedz]

so are you saying if i can't afford custom foot orthotics that there's nothing that can help me?

 

[footdoc]

so are you saying if i can't afford custom foot orthotics that there's nothing that can help me?

No but it is the best option. Your second best option is a really good pair of shoes. I wear Nike air structure triaxx and I get them for about 60.00 online from Nike directly.

 

[OMEGA]

Its shin splints ( WHICH is typically a muscular imbalance front calves)

try using tread mill for a while till the whole area gets more trained. then graduate to pavement/trails

Always warm up and stretch 10 min into a jog

 

[shirlene29]

this is a pretty old post...but let me reitterate what i said about treadmills...they bounce back at you...theyre awesome in winter months where running utside is no good or no indoor track is available...but theyre really terrible for someone with fascia issues (rebound bounce)

things to avoid with shinplints are...uneven terrain...which is why I suggest a track
sand, hills up or down


I'm hoping she stuck with the running only because its one of the few things thats almost completely free and takes little "skill" to get started in

 

[AFeedz]

Well I don't think the terrain is the prob. The issue doesn't go away really no matter what I'm running on. The pain is the worst on treadmills I'd say, but it still hurts weather I'm running on grass or a track or pavement.

And if it were an imbalance with the muscle, wouldn't it be gone by now? It's been quite a while since ive started now. It never reallyvgets better.

 

[shirlene29]

well..shin splints is an imbalnce of muscles...and shin splints don't tend to go away unless you remedy the underlying problem and really don't run until then
for instance I had chronic plantar fasciitis for 4 years until the problem was corrected and now it only flares up when I forget to stretch or when my shoes get worn


its possible you have compartment syndrome (help me out with the correct name guys)
what beyond a change in terrain did you try to do differently?

 

[shirlene29]

I had a quick kitchen conversation with my husband about this...

we came up with a few suggestions if it is in fact shin splints

check the shoes (again)
learn how to correctly tape your shins for shin splints (google this)
ice them after every run (20 min on 20 min off)
lift a bucket with your foot ..handle over the bridge with something like a soup can in it...a gazillion times a day when you're home and doing nothing (we didnt come up with a set number of reps etc)
forget any type of distance running for now because we both agree it sounds like your gait is unaturally clipped for some reason ...drop it in favor of HIIT style running...this will correct a lot of gait issues and you won't back slide on times/endurance this way
and if you haven't already...have an ortho check it out to rule out any other probs

 

[zedhed]

Hey there annie, you might try foam rolling that area that is giving you pain. Hell if it were me I would just do the entire leg as best you can with a foam roller. Maybe help, maybe not. But you dont know if you dont try.
Good luck!

 

[jiggagold]

Yup try foam rolling, soft tissue therapy is key in any sort of physical training, you need to reduce the trauma to the muscles and incorporate blood flow and break down the scar tissue. Look into a rumble roller, rumbleroller.com, very good roller

 

[shirlene29]

agreed on the foam rollers...also shins have like no vascularity so they'll take a VERY long time to heal. If its shin splints its actual tears in the fascia, an eve less vascular body tissue.

my husband had his shin very ripped open from his motorcycle accident and the stitches had to stay in an extra week..and then a lot of the tissue still necrotized << thats just an "in example"

 

[Roxy722]

my husband had his shin very ripped open from his motorcycle accident and the stitches had to stay in an extra week..and then a lot of the tissue still necrotized << thats just an "in example"

That sounds like a very painful accident!! It gave me that full body shudder just reading that.

I'm really coming to appreciate the foam rollers. There is one in my gym that I've been using and then the tennis balls on my arms. It's one of those good pain feelings.

 

[AFeedz]

I had a quick kitchen conversation with my husband about this...

we came up with a few suggestions if it is in fact shin splints

check the shoes (again)
learn how to correctly tape your shins for shin splints (google this)
ice them after every run (20 min on 20 min off)
lift a bucket with your foot ..handle over the bridge with something like a soup can in it...a gazillion times a day when you're home and doing nothing (we didnt come up with a set number of reps etc)
forget any type of distance running for now because we both agree it sounds like your gait is unaturally clipped for some reason ...drop it in favor of HIIT style running...this will correct a lot of gait issues and you won't back slide on times/endurance this way
and if you haven't already...have an ortho check it out to rule out any other probs

That's a lot of suggestions. I'll definitely try them out and see what happens. Thanks! This is the biggest pain in the ass. Ughhhh. Can it just be fixed already plzzz?

 

[AFeedz]

Hey there annie, you might try foam rolling that area that is giving you pain. Hell if it were me I would just do the entire leg as best you can with a foam roller. Maybe help, maybe not. But you dont know if you dont try.
Good luck!

My ex used to use foam rollers a lot. When I was with them I used it on my back a couple times (which wasn't in pain, it just felt good). Never tried it on my legs, but I definitely will. At this point, I'll pretty much do anything to fix this annoying problem.

 

[trex74]

I get bad ass shin splints too, so I just don't run anymore. Why put myself through it? When I was doing more cardio, it was the elliptical that was the least painful to do, so that's what i did.

 

[shirlene29]

I get bad ass shin splints too, so I just don't run anymore. Why put myself through it? When I was doing more cardio, it was the elliptical that was the least painful to do, so that's what i did.

I loves me the rower...it actually zens me out more than running

 

[RachelM]

I cant run either but I am doing a mix of rower, bike & elipitcal for cardio..

 

[AFeedz]

So then do you guys think the elliptical is as effective as running? I'm in no pain at all when I'm on the elliptical, so I'd definitely do that and just kinda leave the running thing behind if I have to but I also want to be as effective as possible sooooo....what do you think?

 

[jiggagold]

try the stair master, i find the elliptical to shorten the ROM in the hips creating imbalances and tight hips which is bad, but if its your only option then go for it, or do circuit training which is great cardio

 

[AFeedz]

thanks jigga

 

[trex74]

So then do you guys think the elliptical is as effective as running? I'm in no pain at all when I'm on the elliptical, so I'd definitely do that and just kinda leave the running thing behind if I have to but I also want to be as effective as possible sooooo....what do you think?

Its definitely effective for cardio health if thats your goal.
Depends on what your goal is right? I would think that it would be pretty much interchangeable with running.