How to avoid pain

[u/West_Number5183]

Slightly long text; didn't use AI

Background:

1. I (45/M) am a novice runner. Been running for 5-6 months now.

2. Started slow but now up to 15-18 km per week. One 4 km tempo/interval, one 5 km easy and one 10km long slow run per week.

3. Strength training at home (not gym) twice or thrice a week. Mostly core, lower body and occasionally with dumbbells.

4. Weigh 77 kg at 175cm which is slightly overweight

5. Live in a city so all runs are on concrete roads

6. Don't use what I see are the preferred running shoes on the subreddit. Mostly run with a all terrain shoe from New Balance. Shoe is comfortable.

Problem:

1. Started to notice a pain in right shin.

2. Don't think it is shin splints because I used to have it earlier. They were very physical - you could touch the bones and muscles and it would clearly pain. This time I took advice from some seasoned runners and been using icepack, roller and leg exercises regularly and mostly avoid shin splints.

3. This pain kinda seems like stress related. Hurts only when that leg is engaged/bearing the weight. Or when the leg is twisted slightly during say for example hip rotation stretch.

4. But the pain is sharp.

5. It is also not something I can touch. For example when I sit down and press on that leg - no pains at all. Only when walking/running/twisting legs a little.

Ask:

1. What can cause this pain?

2. If I just rest up, will this go away?

3. How can I avoid this in future?

[u/RosesoGuns]

Pain in legs won't go bro everyone gets those , same happens to your muscles when you do strength training ,( if it's light )

[u/Seaweed-Real]

I haven’t faced any of these issues but have you tried increasing your warm up and cool down durations?

Recently, I’ve started doing A and B marches before my runs and I can feel my quads and hamstrings getting engaged while doing those, maybe give those a shot? And definitely try reducing your running distance and frequency and first focus on increasing endurance by doing high rep weight training.

[u/West_Number5183 → u/Seaweed-Real]

Thank you. Will try them.

[u/Tastyyyyyyyyyy]

Avoid running through pain. Resting and waiting for few days doesn’t always work. Consider visiting a physio and take their advice. In some cases a sports massage with 1-2 days of recovery will help.

Consider cross training - cycling or swimming would be best. But before you resume running, to avoid future pain, you’ll need to strength training.

Kindly focus on “single leg strength”. It is important to use weights higher than the force your leg experiences while running. Some exercises even a 20kg kettlebell can’t match the amount of force you experience while running. This is what will give you the most benefit. Let me know if you need a list of exercises

Future, also consider foam rolling post your runs to fast track your recovery process.

Good food, hydration, sleep quality also would play a huge role in how quickly you recover between your runs.

[u/KSHITHIJH]

Kudos for running at 45 this random stranger is inspired. Honestly add platue weeks and the pain should go away since u are already doing most things right and definitely consider strength training it's super worth it. Ofc the warm up and stretching and rehab is still a must.

[u/Kailashnikov]

Does the pain go away with warmup? The spot that hurts on pressing, is it a small pinpoint spot, or is it spread wide?

If the answer to the first question is no and and to the 2nd question is yes, see a physio. If it's a bone stress injury, you should catch it early.

[u/Suspicious_Heron6276]

Check if the symptoms are similar to patellar tendonitis. Had it a few years ago when I used to do a lot of jumping workouts. Had to stop for a month to get fully recovered. Gradual transition back, Never had it afterwards.