So I’ve been running like a mile each day for 3 days out of the week. But I’ve laid it off since I’ve been getting a lot of plantar fascitis, knee pain, and pain around my shins.
I’m not even that old. I’m very confused, maybe there are some exercises I can do? Went to a running shoe store and they recommended me some more cushioning shoes like a glycerin gts 22.
Any tips, recommendations, comments, or suggestions would be appreciated.
I bet you’re running on pavement and didn’t work up to it.
You can push yourself to do the run, but the only way to do it steadily is easing into it.
The shin splints especially are from going too hard to fast, your muscle and tendons are flexing your shin.
So ease up, do shorter runs more often, and build up to and then past what you’re doing now. It’ll give time for bones to harden, calluses to develop, and supporting connective tissue to strengthen. If there’s a park or other grassy area, run on that, it’s a million times easier on your body especially starting out.
Cushioned shoes are bullshit. Go slow. Couch25k is great. Work on your form and strength too.
What surfaces are you running on? Concrete is hard on your body. Dirt paths or gravel are generally less impacting.
Also, are you flat footed?
Running on asphalt road and I have medium arches.
Yep, basically you’re putting too much strain on your body too quickly. Your bones are composite materials and they will get incredibly strong if you give them time to adapt. You’re just going to have to walk for a while and then maybe do some light jogging here and there to increase the strain slowly so that your bones can reconfigure themselves.
Alright I think I’ll try jogging or running once a week for now and walk the other two days.
There is an idea that you should be able to walk 4 miles in about an hour before you begin running. This is to make sure that you are fit enough so you don’t end up hurting yourself.
If you want to skip that idea, I had a lot of success with this app. It seems like a simple idea but it really does help. https://play.google.com/store/apps/details?id=com.jupli.run
Also, what is your cadence?
No idea what my cadence is. Maybe I should count next time
Typically taking shorter steps leads to more steps per minute aka cadence. It’s s better for your running form and easier on your body. Most things I have read say 170-180 steps per minute. Some running apps will have a cadence tracker or audible sound to follow.
Edit: You could also try a metronome app set to 170 beats per minute and try to match that. I think my natural cadence is around 162 so you may want to find what’s best for you.
I don’t see this helping the length of my strides as it does control the speed of me running
You’d have to make your stride shorter in order to increase cadence.
Cadence is used as a guide in order to make sure your foot to strikes under your body in order to help prevent injuries.
Not a doctor but maybe something I’ve done will help you out. Stretching my calves everyday and going to a wide toe box shoe like Altra or Topo brought my plantar fascitis to an occasional minor soreness. I get soreness/pain in my left knee inside so I do squats and lunges if my mileage isn’t keeping it strong enough, usually in the winter when I get lazy.
I like zero drop shoes a lot but it’s recommended you switch gradually to allow your gait to adjust and all the under used muscles develop. Some love them, some hate them, might be worth trying on.
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I’m a bit overweight for my size. Didn’t know it was possible to overextend stride but there are stretches in my run when I try to sprint, that could be it. I don’t think I have lots of vertical lift, just enough to actually run.
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In high school I wasn’t extremely active or anything, but I was able to run the weekly mile with no problems. Fast forward only a couple of years until now, I’m experiencing these pains. I feel embarrassed having these issues at such a young age.
Runner here. First of all: good job. Running three times a week is nothing to sniff at. Make sure you have rest days in between your running days. It sounds like you do, but just to make sure. I never run back-to-back.
Cushioning shoes may help, but definitely go to a running store that looks at your stride and technique. If there’s a problem there, they will give you tips on how to improve. And maybe some corrections to you insoles and lacing. It could be that you have a hard heel strike.
If you are a bigger person looking to lose weight: try not to rely on running alone. Go swimming two times a week and run once. Swimming is A LOT less hard on your joints and shins as it doesn’t involve impact. Cycling can be good too, but it will require more time and often more costs as well.
Yeah I do the 3 runs tues, thurs, friday. Maybe I should skip the run on friday.
I did go to a running shoe store and they analyzed my running and said I land on my heel pretty hard. Told me I should get some cushioning shoes, I even bought some insoles from them before my running shoes come in.
Maybe I should give cycling a try as well.
Cushioning will only help you to a certain degree. Try adjusting your form little by little. There’s tons of good videos on this. If you are a heel striker, you absorb shocks with a stiff leg, resulting in a lot of stress. Putting your chest out or leaning slightly forward will shift your centre of gravity somewhat, making you roll through your heelstrike more smoothly, or making you strike midfoot or further. Don’t try to push too hard too fast, though. Make incremental progress.
Any resources to improve on these techniques?
This clip explains pretty well what is possibly happening to you: https://m.youtube.com/watch?v=i1idcSvB-bg&t=54s&pp=2AE2kAIB
I say possibly, because I haven’t seen you run. If you want to correct it, you can take smaller strides, so your heel won’t act as a brake (and cause hard impact). Or you could lean more into your run, so the mass of your body doesn’t push into you stretched leg, knee and heel. Moving your centre of gravity forward, towards your extended foot, will make you roll more fluently over your foot. So less impact.
But this is really all guesswork, as I haven’t seen you run. It could be other things. Maybe have someone film you (from the side) for a while, midrun, or at the end.
Have you gone to a physical therapist that specializes in running? They can give you a diagnosis and the corresponding proper exercises to help get rid of the pain. You probably need some plyometrics, some tib exercises and knee strengthening at least twice a week.
