Running Injury

[Aharon]

So I have been doing street running for a while, slowly (very slowly) increasing my distance.

I have developed pain in my right leg, from my ankle - the bone that sticks out, basically a bit up the outer side of my leg from there.

Anyone know have suggestions of what damage I may have done?

The pain is kind of where I have drawn the yellow square

 

[superskully]

Sounds like shin, usually something else is wrong and you adding weight to the shins.
Do you get like splints in your foot, like you walking on nails - then google shin strengthening exercise, that worked for me.
Else i dont know

 

[CranialBlaze]

Sounds like shin, usually something else is wrong and you adding weight to the shins.
Do you get like splints in your foot, like you walking on nails - then google shin strengthening exercise, that worked for me.
Else i dont know

The yellow square is not the shin...

 

[wise_guy]

It's either a posterior talofibular ligament sprain caused by ankle roll or achillis tendonitis caused by overuse.
Most likely the latter - eccentric heel raises is the best remedy.

 

[Aharon]

Thanks very much. Will check it out.

 

[Aharon]

The yellow square is not the shin...

It's not my shin. It's the side

 

[CranialBlaze]

It's not my shin. It's the side

I know, that’s what I said.

 

[Aharon]

It's either a posterior talofibular ligament sprain caused by ankle roll or achillis tendonitis caused by overuse.
Most likely the latter - eccentric heel raises is the best remedy.

Doing the eccentric heel raises (I had to google it) and it seems to be working :-D - how many a day would you recommend, and how long do I hold each raise?

 

[wise_guy]

Doing the eccentric heel raises (I had to google it) and it seems to be working :-D - how many a day would you recommend, and how long do I hold each raise?

The fix comes from the very slow lowering of the heel so holding it up should only be a couple of seconds.
Watch out for Runners knee which affects the lateral aspect of the cap where the IT band inserts.

 

[Rocket-Boy]

Make sure you are stretching, most of my running injuries were from times when I was slack with getting stretching done.
Dont neglect your core either, a lot of times a weak core results in bad running posture which puts strain on other areas.

 

[Aharon]

The fix comes from the very slow lowering of the heel so holding it up should only be a couple of seconds.
Watch out for Runners knee which affects the lateral aspect of the cap where the IT band inserts.

Thanks for the reply. What should I do to prevent Runner's knee? I still do the eccentric heal lifts as much as I can. Definitely helps and lets me keep running anyway.

 

[Aharon]

Make sure you are stretching, most of my running injuries were from times when I was slack with getting stretching done.
Dont neglect your core either, a lot of times a weak core results in bad running posture which puts strain on other areas.

Thanks for your reply as well. Must be honest - I dont really do stretches before I run - never have. /hides head in shame.

My core too is probably as weak as can be, sadly. What would you recommend in terms of simple home exercise to strengthen it?

 

[saor]

My core too is probably as weak as can be, sadly. What would you recommend in terms of simple home exercise to strengthen it?

Planking and all the variations thereof.

 

[AlmightyBender]

I could also recommend these foam balance pads (not the yoga ones)

They made to be very unstable so when you try balance with one leg all the muscles in the area you highlighted have to work to stabilize your body. Sounds stupid bit after a minute you will feel it lekka Also if you doing lunges or similar, adding these guys takes it to the next level.

I found this one at Sportsman's Warehouse recently, but if you can't find one ask a physio or biokeneticist and they should be able to find one.



As a tall and heavy runner myself this thing has helped get my feet and legs below the knee to keep up and be strong enough.

 

[wise_guy]

Thanks for the reply. What should I do to prevent Runner's knee? I still do the eccentric heal lifts as much as I can. Definitely helps and lets me keep running anyway.

Dynamic stretching before you run and static after. Best quad stretch.

 

[ronz91]

off topic, but is there a section in the forum specifically for fitness stuff?

Only today realised I have come across various topics on this forum besides weight training.

 

[saor]

off topic, but is there a section in the forum specifically for fitness stuff?

Only today realised I have come across various topics on this forum besides weight training.

Nah, it's mostly all in the Health, Wealth, Leisure section of the forum. No dedicated fitness section.