Run tips
Shin Splints when running or walking
What are shin splints? There are so many things that can cause shin splints- but at the end of the day… it hurts in your shins.
This is often something that is felt when we start walking or running, get a new pair of shoes, or just find ourselves standing on a hard surface for a long period of time.
This is often something that is felt when we start walking or running, get a new pair of shoes, or just find ourselves standing on a hard surface for a long period of time.
What causes Shin Splints when running or walking?
There are two main causes of shin splints when walking or running, and they both come down to shock absorption. Type one, is when a muscle slowly starts pull on your shin bones. (Cringe, right?!) The other type is when the two shin bones bow apart.(Also cringe)
These are both caused by improper shock absorption!
What causes these faulty shock absorbers when you are running or walking? It’s other structures in the system that are dysfunctional. The shins are often painful because they have to do a job they shouldn’t have to do. So instead of beating on the shins, and rolling, massaging or “stripping” them time and time again with no avail, why not correct the original dysfunction and allow shins to just be shins and not super shock absorbers?
There are two main causes of shin splints when walking or running, and they both come down to shock absorption. Type one, is when a muscle slowly starts pull on your shin bones. (Cringe, right?!) The other type is when the two shin bones bow apart.(Also cringe)
These are both caused by improper shock absorption!
What causes these faulty shock absorbers when you are running or walking? It’s other structures in the system that are dysfunctional. The shins are often painful because they have to do a job they shouldn’t have to do. So instead of beating on the shins, and rolling, massaging or “stripping” them time and time again with no avail, why not correct the original dysfunction and allow shins to just be shins and not super shock absorbers?
How do I fix Shin Splints when running or walking?
How do you fix this? Correct any dysfunction in your hips first, so all of the 48 muscles that attach there can work properly, then correct the dysfunction in your shins.
So why does stretching and rolling out your shins often provide temporary relief? It is because you are giving them attention. Yes, they are super tight, so stretching will often feel good. However, unless you correct the underlying compensation patterns and the overlying biomechanical deficiencies (legs the wrong length), the shins will always be tight from overworking for your hip.
How do you fix this? Correct any dysfunction in your hips first, so all of the 48 muscles that attach there can work properly, then correct the dysfunction in your shins.
So why does stretching and rolling out your shins often provide temporary relief? It is because you are giving them attention. Yes, they are super tight, so stretching will often feel good. However, unless you correct the underlying compensation patterns and the overlying biomechanical deficiencies (legs the wrong length), the shins will always be tight from overworking for your hip.
... and it's not just Shin Splints!
This exact same formula is true for many conditions. Plantar fasciitis, Achilles tendinitis, shin splints (or medial tibial stress syndrome), Sesmoiditis, the list goes on and on. . .
The pelvis is so important in so many conditions. The clients we have worked with have learned this. They know that if they ever feel something a bit sore, or not working right- our first go to should be to “check their hips”! So many times simply working through the pelvis corrects many imbalances and issues before they ever become an issue!
This exact same formula is true for many conditions. Plantar fasciitis, Achilles tendinitis, shin splints (or medial tibial stress syndrome), Sesmoiditis, the list goes on and on. . .
The pelvis is so important in so many conditions. The clients we have worked with have learned this. They know that if they ever feel something a bit sore, or not working right- our first go to should be to “check their hips”! So many times simply working through the pelvis corrects many imbalances and issues before they ever become an issue!
If you are suffering with shin splints or even if they have just been a recurring problem for you in the past… we encourage you to seek out a therapist that will treat your whole body ( hips included!) and not just your shins.
That’s why for a short time only, we are offering new clients a $47 Running Pain Analysis. In this appointment you will learn why you are getting pain when running, where is is actually coming from and what you can do about it (without having to just rest of decrease your mileage for forever!)
We are only offering the Running Pain Analysis to 13 people so click below to claim your spot!
That’s why for a short time only, we are offering new clients a $47 Running Pain Analysis. In this appointment you will learn why you are getting pain when running, where is is actually coming from and what you can do about it (without having to just rest of decrease your mileage for forever!)
We are only offering the Running Pain Analysis to 13 people so click below to claim your spot!
Knee Pain when running
Have you ever googled the phrase “Knee pain when running”? Do it. I’ll wait…
The advice that pops up is nothing short of infuriating. The type of advice you will see is:
The advice that pops up is nothing short of infuriating. The type of advice you will see is:
- limiting your mileage or progress your running more slowly
- stop training/running and just rest
- apply ice
- take pain medication
“But I don’t want to stop running because of knee pain!”
I’m assuming if you are reading this, that you’re a runner and that you get joy from running ( in some sadistic empowering sense, right?!). And I can therefore assume that NOT running because of knee pain is not something you want to do and not something that would enhance your quality of life.
The advice above fails to ask one simple question. WHY are you experiencing knee pain when running?!
And no, running too much or your age or another factors just don’t cut it in my world. We are strong and resilient human beings and are bodies are made to move and be active. When we have pain, it is not because of an activity. It is because our bodies can’t withstand those activities the way it should.
So WHY can’t your knee withstand running?!
I’m assuming if you are reading this, that you’re a runner and that you get joy from running ( in some sadistic empowering sense, right?!). And I can therefore assume that NOT running because of knee pain is not something you want to do and not something that would enhance your quality of life.
The advice above fails to ask one simple question. WHY are you experiencing knee pain when running?!
And no, running too much or your age or another factors just don’t cut it in my world. We are strong and resilient human beings and are bodies are made to move and be active. When we have pain, it is not because of an activity. It is because our bodies can’t withstand those activities the way it should.
So WHY can’t your knee withstand running?!
The REAL reason you get Knee Pain when Running
The truth is that you are likely experiencing knee pain because your knee is being forced to do the job of another body part. These factors could include ( but it not limited to)
1. Feet that are stiff and unable to shock absorb when you are running.
2. Hips that can’t support you when running.
And many more reasons and factors that are unique to you and your body.
The truth is that you are likely experiencing knee pain because your knee is being forced to do the job of another body part. These factors could include ( but it not limited to)
1. Feet that are stiff and unable to shock absorb when you are running.
- Therefore the force is transferred up to your knees (or your shins) which are not designed for this job.
2. Hips that can’t support you when running.
- When you are running, you are most often in a single leg stance. (wrap your head around that!). You are constantly supporting yourself on one leg while the other swings forward. This requires a great amount of hip support to keep you upright.
- With our modern lives including too much sitting and not enough movement variation…. often our hips just aren’t as supportive as we need them to be
- To combat this, the muscles down your leg (Quads, IT bands, etc) get tight to try to provide a little bit of the stability it’s lacking. However this can lead to those muscles pulling on your knee, causing friction when running, and therefore irritation and pain.
And many more reasons and factors that are unique to you and your body.
What you should do instead of not Running because of Knee Pain.
So, you see- the problem isn’t really the knee ( or the running for that matter!). Applying ice, or topical pain creams to your knee isn’t addressing the root cause of WHY the knee pain is there. And resting might make your knee feel better and help the inflammation and irritation die down…. but what happens when you try running again? Those root causes are still there. Nothing has changes. And the pain will return.
Instead of relying on these band-aid approaches that google suggests, click below to download the Ebook that I wrote for you about Knee Pain. I’m also going to throw in a few exercises that you can try to start to explore and resolve the real root cause of your pain.
CLICK HERE for the Knee Pain Ebook and Exercises
And remember, we are always here to offer some guidance and advice. If you want to make sure you are doing the right things for your knee pain, just click below to request to speak with a therapist who specializes in knee pain and keeping people like you stay as active as they want to be.
CLICK HERE to request to Speak with a Therapist
As always- Rooting for you!
Lindsay Langlais
Owner/ Director of Competitive Edge Sport Therapy
So, you see- the problem isn’t really the knee ( or the running for that matter!). Applying ice, or topical pain creams to your knee isn’t addressing the root cause of WHY the knee pain is there. And resting might make your knee feel better and help the inflammation and irritation die down…. but what happens when you try running again? Those root causes are still there. Nothing has changes. And the pain will return.
Instead of relying on these band-aid approaches that google suggests, click below to download the Ebook that I wrote for you about Knee Pain. I’m also going to throw in a few exercises that you can try to start to explore and resolve the real root cause of your pain.
CLICK HERE for the Knee Pain Ebook and Exercises
And remember, we are always here to offer some guidance and advice. If you want to make sure you are doing the right things for your knee pain, just click below to request to speak with a therapist who specializes in knee pain and keeping people like you stay as active as they want to be.
CLICK HERE to request to Speak with a Therapist
As always- Rooting for you!
Lindsay Langlais
Owner/ Director of Competitive Edge Sport Therapy
Competitive Edge Sport Therapy
Race tips provided by Lindsay of Competitive Edge Sport Therapy (https://competitiveedcompetitiveedgesporttherapy.comgesporttherapy.com)
At Competitive Edge we love helping active adults and athletes who feel like they have tried it all to finally resolve their pain and get back to the life they love… without ever juggling more than one client at a time.
Have you found our site because you’re looking to work with an athletic therapist in Calgary? Have you been recommended to try athletic therapy? Or maybe your’e just looking for something different than the treatment you have already tried.
If yes, then you’ve come to the right place!
Ask Lindsay
BKIN CAT(C)
Owner and Certified Athletic Therapist
Email me your questions - I'd love to help! email: [email protected]
At Competitive Edge we love helping active adults and athletes who feel like they have tried it all to finally resolve their pain and get back to the life they love… without ever juggling more than one client at a time.
Have you found our site because you’re looking to work with an athletic therapist in Calgary? Have you been recommended to try athletic therapy? Or maybe your’e just looking for something different than the treatment you have already tried.
If yes, then you’ve come to the right place!
Ask Lindsay
BKIN CAT(C)
Owner and Certified Athletic Therapist
Email me your questions - I'd love to help! email: [email protected]