Shin pain when running - on the outside of the shin bone - help!

April 2, 2009 12:56 PM

I know you are not my doctors and we will be visiting Dr M. The Doctor Who Runs, but in the meantime, any suggestions/experience would be most welcome. Mr LyzzyBee wanted to start a running programme with me. As he was doing 3 mile walks once or twice a day for a total of 3 or 4 a week, and an hour on a Sunday on the cross-trainer/rower/bike combo, we started a bit more than a "couch to 5k" We did the below training. He complained of running out of steam on the Sunday, and today he got shin pains. On the OUTSIDE not the inside of the shin bone, and he got a little lump by each shin bone (yuck) as he ran. Stopped as soon as (I noticed) he was in pain. Running quite slowly, we're averaging 4.9-5 mph. I have a feeling I've pushed him too hard. What do you guys and gals think?

What we did:

Mon Mar. 23
1.5 min run 1.5 min walk x 6
2.5 min run
1.5 min walk
Total 22 min / Dist 1.75 miles

Fri Mar. 27th
2 min run 1.5 min walk x 6
3 min run 1.5 min walk x 1
Total 25.5 min / Dist 2 miles

Sun Mar. 29th
Walk/run
Total 31 mins / Dist approx 2.3 miles

Tue Mar. 31st
3 min run 2 min walk x 5
3.5 min run
Total 33.5 min / Distance 2.7 miles

Thu Apr. 2nd
3 min run 1.5 min walk x 3
3 min run 2 min walk x 1
1.25 min run 2 min walk
Total 18.5 min / Distance?

posted by LyzzyBee to Sports, Hobbies, & Recreation (6 answers total)

When I start back into running after a long absence, the shin muscle outside the shin bone hurts. Stretching helps. Bend one knee, and make a "fist" with your toes, so that the tops of your toes are on the ground. Now squat down and feel the stretch.
posted by notsnot at 1:27 PM on April 2, 2009

Sounds like shin splints. Not unusual in someone just starting training, my son had this. We got him new, well fitted, shoes and treated with ice. Also backed off the intensity for a while.

Still go to a Dr. The linked article says this is called for when you have lumps...
posted by cosmac at 2:09 PM on April 2, 2009

Response by poster: Thanks for this. Can anyone comment if the above programme looks like "too much too soon" or "too intense" to their admittedly IANAD eyes?

He has new shoes, had gait analysis done when getting them at a shop that has chosen me great shoes in the past, was in there for 40 mins trying on different ones... now of course he is regretting getting them and I'm feeling guilty as I made him get them before he started training, in order to minimise problems.

Lumps are not on the bone, but next to them btw..
posted by LyzzyBee at 5:27 PM on April 2, 2009

Speaking as someone who has no exercise routine whatsoever, I can attest to the fact that I get the same thing - shin splints - whenever I do an unaccustomed amount of walking. I got them when I first started going to college, I get them whenever we go on vacation, when I go to large conventions, and especially when we go to Disney World and all of a sudden I'm doing 10 miles a day. I get the lumps, too. The pain fades after a few days, especially if you continue with the exercise. For me, it's worse after resting for a while, but fades after I get moving.

I can't speak to whether he's doing too much, too soon, but don't worry too much about the pain unless it keeps up for several days.
posted by Addlepated at 6:48 PM on April 2, 2009

I am not a doctor but I used to be a runner. Your training plan does not look like it ought to be too much too soon. When I first read the question I was worried you weren't taking enough rest between runs, but that looks good, assuming they were really rest days. For the first few weeks, he should be avoiding cross-training on those days off, because his body really needs rest to recover.

One thing I'm wondering is what surface you were running on? Ideally, especially early on, you should try to be on a nice gravel path or grass. Next best is asphalt. Avoid concrete sidewalks at all cost.
posted by hydropsyche at 7:20 PM on April 2, 2009

Response by poster: Hydropsyche - rest was total between runs. Well I think he had a 3 mile walk home on one day after a run which stretched out his tired legs. Nothing else at the moment, we will hopefully be building in rowing machine and core work between sessions soon.

Runnning on asphalt paths in the local park. I won't run on grass or gravel as I have had a long-term leg issue (see all my posts on one leg longer than the other) and retained my paranoia about tripping on the grass or slipping on the gravel!!

Thanks for the questions
posted by LyzzyBee at 11:30 PM on April 2, 2009