During the week I run on some pretty hilly trails and I have noticed that when I run on flat pavement during Saturday runs that my shins seize up (and it's almost like they're numb, as another member described) so my foot lands flat on the pavement. If I keep running on it like this, obviously my shins start to hurt really bad so I switch up and run on the balls of my feet. By about the last two miles I am able to run normally, but I never have this problem when I run trails during the week. I stretch before and after and have started increasing my protein intake--is there something else I should be doing because it was unbearable today. Thank you!!

Rosie,
What is your height, weight, running pace, and foot arch type? What type of shoe and arch supports are you running with? Have you ran any distance while trail running, or only the long runs with the group on pavement?

I will look for your response.
Dr Jake

Hey Dr. Jake:
I'm 5'5'', 130 lbs., pretty slow pace--I try not run too fast, and I have a pretty average arch type--I've done the "water test" and my arch was not overly flat. I was fitted with Saucony progrids and I run with the supports that came with the shoe and I was told when I was fitted with that shoe that my foot does land more flat, so the cushion in the middle of that shoe should help. I only run distance on pavement with the group. I know I mentioned in my last post about increasing protein, I just started increasing this week because when I asked one of the coaches about this Saturday that was his advice--so maybe it hasn't "kicked in" yet?
Thank you for your help!

Rosie,
Is the shin pain on the front of the shins or behind the tibia? How far into the long runs before your shins start to seize up? Did this ever happen before with different shoes? Is one leg worse than the other?

Be sure to stretch the feet, calves and deep compartment really good. 45 seconds multiple times thru the day. Be sure to keep your strides short so that you are not overloading the shins and calves. You may need some arch supports, but that will depend on the location of the pain in the calf.

I will look for your response.
Dr Jake

Dr Jake,
It's at the front of the shins, and the right leg is usually worse and fully seizes up so that it hurts to bend my foot back. But they never hurt at the same time, they switch off so the right will hurt and then the left will hurt. I've noticed it's about a mile into my run and then doesn't stop until I'm almost done (maybe 1-2 miles left to run). I have some arch supports, so I will try those Saturday. Thank you!!

Rosie,
Be sure to shorten your stride. You are probably trying to keep up with somebody who has a faster pace then you. Try taking shorter strides and work on picking up your feet and kicking your heels toward your glutes. This will help you to land more towards mid-stance and that will take the load of the tibialis anterior so it does not have to contract eccentrically which decreases the work load substantially. Also slow down when going downhill as this can also put a strain on the front of the shins.

Thanks for your help! I do have one more question because I did shorten my stride, etc. which helped a lot and I had my first pain-free run during the weekend. However, since that pain stopped about one week later I starting having a sharp pain shoot through the front, right side of my right shin (doesn't happen constantly but a few times a day--sometimes when I'm sitting and sometimes when walking). Because of this I decided to walk through half my timed run last week, I am taking a break from running this week and just stretching as much as I can. The frequency of the pain has decreased since and I am wondering if I'm deficient in something as I've been trying (not always successfully) to increase my caloric and protein intake throughout the week? Thank you again!!