It's PT time- wwyd?

[tuggyruns]

I have a great POD, but I am still having pain in my shins while running- tried new shoes, time off running, coming back at slower than a snails pace, massage, bone scan (very small negligible fractures), a bone density study(negative). At this point I've had 3-4 stress fractures in a year- obviously this is due to form. 

So now, here I am, with sore shins and no answers. I feel like it's time for PT but the POD just said he'll see me at my follow up on 9/9. 

WWHFD? 

[shorewife]

If you truly think your problem is form, maybe a gait analysis would be a good option?

Also, my good friend used to have a terrible time with shin splints and she started wearing those compression things (we call them her fake legs because they were not stylish back then!). She swears by them and has been running marathons uninjured for years now. Might be worth a try at this point if you haven't already?

[tuggyruns]

Aug 19, 2013 14:44:35 GMT -5 shorewife said:

If you truly think your problem is form, maybe a gait analysis would be a good option?

Also, my good friend used to have a terrible time with shin splints and she started wearing those compression things (we call them her fake legs because they were not stylish back then!). She swears by them and has been running marathons uninjured for years now. Might be worth a try at this point if you haven't already?

I love compression socks! It actually REALLY helps me. I just wonder- what is my underlying problem?

[tuggyruns]

Also- not sure where else to get a gait analysis other than PT? At this point I feel like form or mechanics could be the only thing left to be the problem?

[shorewife]

Some running stores do gait analysis. I'm not anti-PT, I just think finding the right one that really gets your issue might be challenging.

[ebeth]

I do not think this is due to form.

Here's what I would do.
1. Get new shoes. No more of this minimalist business. You want a more substantial shoe
2. Run on trails/grass/track as much as possible
3. Reintroduce running SLOWLY. This isn't a tip about speed. Start with one day a week maybe 2-3 mi. Walk/jog. If that's going ok after a Couple of weeks add another day. Repeat. In the meantime cross train to build you endurance.
4. Sometimes you get some shin splints. It happens. sometimes i get shin splints too. It happens. These do not require medical intervention at the first twinge of pain. Try relative rest instead.

[hannahb]

Did someone ever look at your gait and recommend the shoes you are in now? I would do that first. It is extremely hard to change your gait with a simple analysis if it. Think more along the lines of biofeedback via real time computer analysis. It takes a long time and a lot of dedication. Also not all PT clinics are equipped with this technology. Sure a PT can tell you what you do while running, but especially with a history of shin splints they are going to try and fix it by the shoes you wear. You may also need orthotics.

[tuggyruns]

Aug 19, 2013 19:27:09 GMT -5 ebeth said:

I do not think this is due to form.

Here's what I would do.
1. Get new shoes. No more of this minimalist business. You want a more substantial shoe
2. Run on trails/grass/track as much as possible
3. Reintroduce running SLOWLY. This isn't a tip about speed. Start with one day a week maybe 2-3 mi. Walk/jog. If that's going ok after a Couple of weeks add another day. Repeat. In the meantime cross train to build you endurance.
4. Sometimes you get some shin splints. It happens. sometimes i get shin splints too. It happens. These do not require medical intervention at the first twinge of pain. Try relative rest instead.

1. I've tried several other shoes- mizuno wave rider and sayonara- both still with pain and both with inserts (the kind that molded to my feet?) 
2. Love trails- try to get on them as much as possible
3. My plan to reintro running right now per my POD - 8 days of run 5min/walk 5min for 20 min total- 8 days of run 5min/walk 5min for 30 min total (ok, I don't remember the rest b/c this is as far as I have gotten so far).
4. Yes, I am prob being a weenie. I just don't want to end up with SFX again

[tuggyruns]

Aug 20, 2013 4:25:46 GMT -5 hannahb said:

Did someone ever look at your gait and recommend the shoes you are in now? I would do that first. It is extremely hard to change your gait with a simple analysis if it. Think more along the lines of biofeedback via real time computer analysis. It takes a long time and a lot of dedication. Also not all PT clinics are equipped with this technology. Sure a PT can tell you what you do while running, but especially with a history of shin splints they are going to try and fix it by the shoes you wear. You may also need orthotics.

Yes- the shoe that was recommended by my LRS/POD was the shoe I initially got shin splints in- went back to newtons and felt better but as the mileage got higher (increase of less than 10% per week) I got shin pain again. 

My concern is more that I have a weakness somewhere else (my guess is hips) that is causing my pain, that's why I was thinking PT?

As far as orthotics, I'm guessing that might be the route the POD suggests at my visit on 9/9

[Deleted]

Are you doing strengthening exercises for your shins/calves/legs/core??

[ebeth]

Aug 20, 2013 8:01:29 GMT -5 tuggyruns said:

Aug 19, 2013 19:27:09 GMT -5 ebeth said:

I do not think this is due to form.

Here's what I would do.
1. Get new shoes. No more of this minimalist business. You want a more substantial shoe
2. Run on trails/grass/track as much as possible
3. Reintroduce running SLOWLY. This isn't a tip about speed. Start with one day a week maybe 2-3 mi. Walk/jog. If that's going ok after a Couple of weeks add another day. Repeat. In the meantime cross train to build you endurance.
4. Sometimes you get some shin splints. It happens. sometimes i get shin splints too. It happens. These do not require medical intervention at the first twinge of pain. Try relative rest instead.

1. I've tried several other shoes- mizuno wave rider and sayonara- both still with pain and both with inserts (the kind that molded to my feet?) 
2. Love trails- try to get on them as much as possible
3. My plan to reintro running right now per my POD - 8 days of run 5min/walk 5min for 20 min total- 8 days of run 5min/walk 5min for 30 min total (ok, I don't remember the rest b/c this is as far as I have gotten so far).
4. Yes, I am prob being a weenie. I just don't want to end up with SFX again

how much pain are we talking here? can you walk normally?  I think some shin splints with reintroduction to activity is normal. I wouldn't necessarily blame the shoes.

[tuggyruns]

Aug 20, 2013 8:29:25 GMT -5 ebeth said:

Aug 20, 2013 8:01:29 GMT -5 tuggyruns said:

1. I've tried several other shoes- mizuno wave rider and sayonara- both still with pain and both with inserts (the kind that molded to my feet?) 
2. Love trails- try to get on them as much as possible
3. My plan to reintro running right now per my POD - 8 days of run 5min/walk 5min for 20 min total- 8 days of run 5min/walk 5min for 30 min total (ok, I don't remember the rest b/c this is as far as I have gotten so far).
4. Yes, I am prob being a weenie. I just don't want to end up with SFX again

how much pain are we talking here? can you walk normally?  I think some shin splints with reintroduction to activity is normal. I wouldn't necessarily blame the shoes.

So this is weird. Two weeks ago when I was in Key West, I was doing a bit more walking and when I wore anything but my chacos or tennis shoes, I ended up limping- and I wasn't even running then! (I took two weeks off after the initial pain onset- still cross training, but off from running). Now, I've been back running for a week and although I'll get sore while running (totally bearable, but I'm hyperaware of the pain) I'm fine after I'm done (and with a little stretching).

Also, I should add that I was basically forced to do a mud run thing this past weekend (work thing) and ended up with some soreness, but after some icing and orb rolling my legs felt much better! 

[tuggyruns]

Aug 20, 2013 8:27:22 GMT -5 aswartzw said:

Are you doing strengthening exercises for your shins/calves/legs/core??

Yes, jillian last week and started NROL. But if you have suggestions, I'd love to hear them! I'll do whatever I have to to stay healthy!  

[ebeth]

Aug 20, 2013 8:37:49 GMT -5 tuggyruns said:

Aug 20, 2013 8:29:25 GMT -5 ebeth said:

how much pain are we talking here? can you walk normally?  I think some shin splints with reintroduction to activity is normal. I wouldn't necessarily blame the shoes.

So this is weird. Two weeks ago when I was in Key West, I was doing a bit more walking and when I wore anything but my chacos or tennis shoes, I ended up limping- and I wasn't even running then! (I took two weeks off after the initial pain onset- still cross training, but off from running). Now, I've been back running for a week and although I'll get sore while running (totally bearable, but I'm hyperaware of the pain) I'm fine after I'm done (and with a little stretching).

Also, I should add that I was basically forced to do a mud run thing this past weekend (work thing) and ended up with some soreness, but after some icing and orb rolling my legs felt much better! 

walking around too much in flats/flops will always, always give me shin splints. 

I'm no doctor, but I am of the opinion that soreness that goes away is fine/normal. there are going to be aches and pains with training. 

it might be worth it to hit up the PT once just to get some exercises to help you streghten the accessory muscles and prevent shin splints, but I don't think I've ever seen anything in the literature to suggest that gait issues are associated with stress fractures. 

I would absolutely not go to a running shoe store, whether it's a LRS or foot locker or dicks or whatever, and attempt to get any kind of biomechanical/gait analysis done. there are people who have advanced degrees in that sort of thing.  if you are going to get a gait analysis done (I don't think you need one.  not for this issue anyway) find one of those people.

[Deleted]

Aug 20, 2013 8:43:45 GMT -5 tuggyruns said:

Aug 20, 2013 8:27:22 GMT -5 aswartzw said:

Are you doing strengthening exercises for your shins/calves/legs/core??

Yes, jillian last week and started NROL. But if you have suggestions, I'd love to hear them! I'll do whatever I have to to stay healthy!  

Your doctor didn't give you anything to do?  I'm really surprised.  I don't know of anyone who has had shin splints who wasn't given exercises by their doctor or sent to PT for some.  I think a PT session would be useful for you then.  There are so many ways to strengthen your lower legs.  Heel walks, calf raises, things with the exercise bands, etc.  Then of course, immediately ice your legs down post-run and I find wearing compression socks post-run very helpful.  Invest in a foam roller or The Stick or another good option to roll out your calves and make stretches mandatory post-run.  I average 20 min of stretching and about half of that is just calves and shins. 

[hannahb]

Aug 20, 2013 8:03:46 GMT -5 tuggyruns said:

Aug 20, 2013 4:25:46 GMT -5 hannahb said:

Did someone ever look at your gait and recommend the shoes you are in now? I would do that first. It is extremely hard to change your gait with a simple analysis if it. Think more along the lines of biofeedback via real time computer analysis. It takes a long time and a lot of dedication. Also not all PT clinics are equipped with this technology. Sure a PT can tell you what you do while running, but especially with a history of shin splints they are going to try and fix it by the shoes you wear. You may also need orthotics.

Yes- the shoe that was recommended by my LRS/POD was the shoe I initially got shin splints in- went back to newtons and felt better but as the mileage got higher (increase of less than 10% per week) I got shin pain again. 

My concern is more that I have a weakness somewhere else (my guess is hips) that is causing my pain, that's why I was thinking PT?

As far as orthotics, I'm guessing that might be the route the POD suggests at my visit on 9/9

It's a long stretch but weak hips cause a lot of issues. If you've already changed shoes, worked on your calf flexibility, and everything else give mentioned then get your gait looked at. I would see a PT and make sure you take your current running shoes with you when you go.

[tuggyruns]

So this is what I am thinking- I'm going to put my insoles in my mizunos and give it another shot, be aggressive about stretching/strengthening/icing for 1 week. If I see improvement in the level of pain, I'll wait until I see the POD again, if not, I'm going to make a PT appointment.

Also- I have a sports massage appointment for tomorrow- that helps majorly.