Joggers and physiotherapists, please advise

Slapo

Slapo

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Hello all you jogging people,

this is quite unrelated to photography, but since I don't know any other place where I could ask and there could be a few joggers among the crowd here, I thought I would post this.

I could use a bit of information on a topic I don't know much about and can guess at best.
I've started jogging at the end of May and have been at it with about two weeks of forced rest - first - learning for the final exams to get a master's degree and second when my shin started to ache. The pain is back again and that's what I'd need some information about.

After the first week after I started running, maybe a week and a half, my calves got used to running. Then the rest of the week of running went fine, but either the week after that or after the first break when I started jogging again, the other side below my knee started to hurt.

The area is along the inner edge of Tibia, which you can see here: http://upload.wikimedia.org/wikipedia/en/8/87/Grays_anatomy_leg_1.gif
I can only feel it when running or when I press a little as if I wanted to grab that bone so I get to the side of it (kind of).


As I've mentioned, I didn't feel it before when I began running and the sensation began when I was running, after a few (2-3 weeks).

It didn't hurt when I was walking before, but today, it does. I had to stop jogging after I ran just a bit over 200 meters because the pain was just too intense.
It doesn't feel like muscle pain and it doesn't have the after effects muscle ache does. It feels like someone's hitting me there with a rubber hammer when I walk and today it was pretty sharp when I was jogging about half an hour ago.

Now, if anyone has experienced this, or something similar, before, please advise.
I'm considering consulting a physiotherapist or some other doctor, but I'm a bit unsure whose domain it actually is.

I wonder if I made any sense at all.
Thanks :)
 
Is there a sports physio or coach at your university you could visit?

I think you should drop the running for now, and swim, cycle, do aquarobics. Fast walking is better than nothing.

If you run on the road/pavement/track you should have good shoes. Running on grass or along a beach would be easier on you. The general opinion is that the benefits of exercise outweigh the disadvantages, but contrast that with retired sportsmen in their 40s who have painful joints and carry on eating as they did in their youth . . .
 
Thanks folks,

photon:
I got my diploma on the 27.06.2008, so I'm no longer a student (I should update my profile, I guess).
Resting for a week helped the last time, but it came back very soon.
I run on... I don't know what you call it, but it's ground red bricks, basically. It covers the running track of a primary school that's just behind the building I live in. It's not very soft, but better than pavement. I can't run on grass along the track, as it's too bumpy.
I might look into cycling, but it's possible that it would occur with it too.

minimeeze:
That does look similar to my symptoms, not entirely the same, but it could still be early stages in my case.

I think I'll try to find a sports clinic that could help although I'm not sure I'll be able to afford the fees since I have no job yet (I'm waiting for results from Accenture interviews).
In the meantime, I'll probably go out and buy some insoles to soften the impact.

I forgot to mention that I have to massage the shin to relieve from the pain.
I also have a slightly unusual method of running, maybe I should change it until my shin gets used to running more. The way I run is... well, imagine an impala on a jog. I mean, I make very small forward jump. I'm testing whether it'll help me improve my jump.
I guess I'll buy the insoles and resort to the more usual way of running for the time being and if the pain will persist, I'll go see a doctor at a sports clinic.

Thanks again to both of you :)
 
Slapo ....

As a former Gateshead Harrier and someone who did a LOT of running in their days, I am gonna diagnose you!

Diagnosis number 1 - as mentioned above - shin splints. These are often caused by running or high impact sports. Are you by any chance quite flat footed as this can add to them too ?

Diagnosis number 2 - stress fracture. Unlikely if you have not been 'tanking it' , but possible. Again, caused by high impact activity - normally very high mileage or doing too much too soon.

Either way, the best cure for both of this is rest and RICE. Rest means not doing any impact sports - so stop the running. Maintain fitness other ways - swimming always a classic ;) RICE basically means Rest Ice Compression Elevation. Get yer feet up, get a bag of frozen peas, wrap them around the sore bit and press!!!! Do this for 10mins on and 10mins off for about half an hour.

Had these myself (stress fracture of the tib) and it is blody painful. Paracetamol and Iburopfen will help the pain - and also prevent swelling if you get any.

Let us know how you get on.

Good luck mate.

Anth
 
I've suffered with shin splints :( and what you describe sounds similar
Tightness in the muscle groups of the lower leg conspire to cause a the pain as the connecting fibers of the muscles are wrenched with each foot fall.

Are you stretching the muscles and warming up before you exercise?

I still get the pain in my shins for the first ten mins or so of a run :(
 
One thing that I seem to have forgotten to mention is that it hurts along almost the whole bone, not that much under the knee, but it gets very unpleasant from about half of the bone and further down.

I think today's the first time when it actually hurt noticeably even when I'm walking. It could be just evening stiffness. And I do stretch before and after each workout a and running (they follow immediately, I don't stretch between those). Together with the massages I've been giving myself, it does help a little, but even if I feel fine the whole day before I jog, it just gets back.

Oh well, I'll rest tomorrow (it's my rest day anyway) and I'll try a different running technique on Thursday.

Thanks for the help so far, lady and gentlemen.
 
How far are you you running, and where? and how active where you before starting this running?

Could be you started too much too soon, which can cause alsorts of problems bones not being strong enough etc poor teq etc, but defore stop running and try cycling rowing or swiming instead. If you continue to run and its any of the conditions mentioned it will get worse. But best to see a sports physio as theres so many other possibilites
 
What magpieant said with the addition of 'proper' jogging shoes? I'm probably the last person you'll ever see jogging but I'm sure I've read that the wrong footwear can cause real problems.
 
Steep said:
What magpieant said with the addition of 'proper' jogging shoes? I'm probably the last person you'll ever see jogging but I'm sure I've read that the wrong footwear can cause real problems.
Click to expand...

Yeah it can hense why i mnetioned poor teq, but you need to find what the problem is first, a good sports physio will tell you how your foot works, i.e neutral, over pronate etc, then you can buy shoes for the way your feet work. Personallt i am neutral and buy specialist neutral running shoes which means i'll never buy the current Nike range.
 
I see I should add more details:
Before the jogging, I:
- do a bit of stretching (3 leg stretching exercises + calves + arm stretching)
- work out a little using my own body's weight - takes about half an hour, includes squats, crunches, on the floor midsection lifts, push-up, spring for the upper parts of the back and biceps (2 separate exercises) in a superset-like way
- I go on the track and start jogging

How I jog:
- as I've mentioned, I jog as if I was performing small jumps each time... frankly, I have to look a bit like I'm high to some people
- the pace is very slow
- I jog 2 laps (about 400 meters), then I walk half a lap, then I repeat the jog-walk cycle until I've jogged 10 laps in total
- I walk about two more laps after that and then I do a short, circa 50 meter sprint, walk one lap, sprint 50 meters again, walk a lap
- the whole jogging session takes about 60-90 minutes
- I do some stretching (legs and arms like before the workout) on the track
- one more lap walking slowly
- I get home and massage my calves and shin a bit (recently shin a lot :p)

As for the shoes, I think they're an older running type, but I've never really felt uncomfortable running in them whether it was jogging, playing football (soccer) or streetball.
 
Slapo ..... a few questions ..... some personal so ignore them if you want ....

- what weight are you ?
- do you know if you pronate / supernate ? (roll on to the inside or out of your foot as you run).
- do you have high arched or flat feet ?

Might be able to offer a bit more with this info.

Cheers.

Anth.
 
magpieant said:
- what weight are you ?
Click to expand...
About 100 kilograms, 184 cm tall, so yes, I'm somewhat chubby, I guess I have about 15-20 kilograms extra fat that I don't need (it could be 15, I have fairly muscular legs, my thighs are 65-67 cm in perimeter, calves about 45 cm, neck 43 cm, biceps... 36 cm, maybe)

Also I'm not in the greatest physical condition, which is why I took up the routine I described above.

magpieant said:
- do you know if you pronate / supernate ? (roll on to the inside or out of your foot as you run).
Click to expand...

I'm not sure, but I could supernate a little, but due to the style I've been using it's difficult to check, will do that on Thursday.

magpieant said:
- do you have high arched or flat feet ?
Click to expand...

I wouldn't know, I'd have to get examined by a doctor, I guess.


There's one odd thing - I haven't been able to improve much in the past month. With the workout, I'm pretty much stuck at the same point. I've started with just one round jog+one round walk sets and have improved to the current state described before.

Maybe I should be getting more sleep.
I do take supplemental a multivitamin+mineral dose (Centrum from Wyeth atm).
The food does vary from day to day and I'm unlikely to have the same kind of meal twice a week. I still live with my parents and my mum's a good cook (I think, as I don't have to prey before I eat ;)).

Thanks guys :)
 
Cheers mate .. now watch Dr. Anth get to work ....

It is possible that you do have shin splints or a stress fracture. Whenever your foot strikes the ground ... 100kg or so is hammering concerete. Thatcould hurt!!

Best way to self test your feet is to wet them - then stand on carpet and look at your footprints ... you can see if you are flat footed.

If you do supernate, it's possible that you are slightly straining the leg to compensate for this ... you do mention earlier that you have a funny running style and this could contribute to pain in the lower leg.

Have a look at you feet and buy a good pair of trainers
to counteract your runningstyle. If you pronate ... get ones that have stabilising columns in the arch of your foot - this will help counteract it and balance you out more. If you supernate - look for external heel 'cups' that will help with balance.

Depending on how good your local gp is - it's possible you could go for an xray to rule out stress fractures (although tey are hard to spot at times anway!!!).

Personally, I'd say your pain is down to your running style and possibly doing too much. I have just skim read your last posts - and can't find how OFTEN you are doing your workout. If just beginning - stick to 3 / 4 times a week. rest every other day - your body needs to recover.

At the moment, if the pain is that intense, I would refrain from doing anything on it - start swimming :)

Gradually build back up and take it easy. If pain continues I'd go and see your doctor - they may be able to refer you to a secialist!

Hope that helps again.

Anth
 
Thanks, Dr. H... Anth ;)

The pain is almost gone today, so I don't think it's a fracture, even though it could still be.

I do the routine 4 times a week. I'll try changing my running style and I'll see if that makes any difference.
What does a flat footed foot print look like?

Anyway, I'll see how it'll go tomorrow and if the change of running style helps, it probably means that my current running style is just straining my legs too much.
If it doesn't help, I'll call my Dr. and will ask for further steps to be taken.
Which reminds me, I'll have to change my gp, as the one I've had until now is a gp for youths.

Thanks you all.
 
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