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Shin splints, new shoes + inserts causing them?


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I've been running steadily for about 6 months and am planning to do my first marathon in early 2014. I met with a trainer about two months ago who helped me with some form issues.


 


I was a plodding midfoot striker before I had my form session with the trainer. He got me to put my strike under my center of gravity which has moved me to a more forefoot strike, kind of between midfoot and forefoot. My calves had been hurting a lot before this form fix, and that has almost completely gone away since then. I stretch my calves and do exercises to strengthen them, so they're in pretty good shape.


 


I was also looking for shoes at that point and because I overpronate (as told by a podiatrist) the trainer suggested I look at some light stability shoes. I do wear Superfeet orthotic inserts.


 


The shoes I had before were motion control, and they felt like bricks, totally dead, too much support. This time I wound up with Brooks Ravennas, which I was wearing with the pink insert at first. They feel great to run in, after the first 2 runs I've had no more blisters or toe issues. But the pink inserts made my inside shins a little sore when first starting a run and did not feel super stable (I felt like I was still turning in), so I switched to the green inserts for more support.


 


This felt better to me at first, but now my inside shins are quite sore. The problem continues to get worse, not better, so now I'm wondering if I have the wrong shoes. I've not had a shin splint issue at all this year until after the first 3-4 runs in the Ravennas; I don't know whether I don't have enough support, or have too much. Do I need a more neutral shoe to wear with my inserts?


Level 4 Human Scout

STR 7 |  DEX 4 | STA 9 | CON 8 | WIS 7 | CHA 3

 

Training for my first marathon. Player of WoW, occasionally, but right now, player of Skyrim. Professional web designer/developer.

 

Current ChallengeBattle Log | MyFitnessPal

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Overpronation is one of those terms that have been used for ages as justification for all sorts of things, but in actual fact, there is little, if any, evidence to support the use of inserts to correct it, or whether it even needs correcting (have a read of Tread Lightly, great book that talks about this in depth).

 

From what I've read, you're better off with a neutral shoe, with minimal padding, than a motion control shoe. One of the really important things in a shoe is that it's not too soft. This causes all sorts of problems, and the cushioning will be of no use to you anyways, now that your form has been corrected, and your foot is landing under your body.

 

You may want to try running in a neutral shoe, without inserts for a bit and see how you go. I'd suggest some light hill work...uphills are great for shin splint recovery. 

 

Apart from that, you may find you need a bit more strength and stability in your lower legs. Try adding some squats into your routine and see if that helps too...

 

Let us know how you go!

BAREFOOT DAWSY

Scout Commander (ret.)

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I'm seeing a sports physical therapist (someone I've seen before) Monday to talk about this, and will mention what you said. I've got a cold so didn't run today, but if I feel better Friday I might put the lesser pink inserts back into the Ravennas and do a little bit of hill repeats. Lightly. And then Monday after the appointment I'll head to the running store if needed.

 

Thanks!

Level 4 Human Scout

STR 7 |  DEX 4 | STA 9 | CON 8 | WIS 7 | CHA 3

 

Training for my first marathon. Player of WoW, occasionally, but right now, player of Skyrim. Professional web designer/developer.

 

Current ChallengeBattle Log | MyFitnessPal

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If you have inserts, you shouldn't ALSO need a stability/motion control shoe.  Generally speaking, inserts are put in neutral shoes. 

 

Shin splints more often than not are caused by heel striking.  Since you said your form is good, that would likely make me blame the shoes.

-- I have no idea what's going on here. --

RRCA Certified Running Coach / NCCPT Certified Personal Trainer

 

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