Boot/Foot Support related problems

[ShadowNeo]

I've been getting in alot of running recently, both in trainers and in boots. I have been pretty much exclusively running along forest tracks, some of which is mud/dirt, and some of which has been "graveled".

I have been finding out lately that the bottom half of my shins, and the area around my ankles are taking alot of strain, and it has been getting to the point where it hurts quite a bit to run. This morning I was running in my boots, and tried some sorbothane shock absorbing insoles in them - which did help a little, but there was still a fair bit of strain. I am a pretty well built guy, so I guess one factor contributing to the strain could be the weight my legs have to deal with.

I was wondering if anyone had advice on how I could help this problem? Should I buy some extra ankle/leg support, and if so what kind? Would investing in padded socks etc help?

I'm a bit concerned as this Sunday I am travelling down south to attend an RAF Regiment camp for a week at RAF Barnham. Its basically going to be a slightly watered down PGAC, but i'm still going to get absolutely beasted and pushed to the limit, and I'd like my feet to hold up!!

Thanks in advance!

[James]

Sounds like shin splints; I've had tehm once or twice ;) . If at all possible, just take a week or 10 days of from running. I did that once, and the problem never returned.

Something else to consider is a type of shoe/boot insert I've come to champion.

http://www.rei.com/online/store/ProductDisplay?storeId=8000&catalogId=40000008000&productId=47914498&parent_category_rn=4501031&vcat=REI_SEARCH

I put them in a pair of boots I wore on my trips to Afghanistan, and it was like walking thru melted butter. woot

I hope this helps. Good luck at your course.

[Sabre]

I agree, sounds like shin splints. It happens if you are out of training for a while. I've had them in the past. Like James says, take a break until sunday to let your legs recover. The fitter you are, the faster you'll recover. I'm usually ok to go out the next day or day after, but you might want to leave it til the weekend.

Try going for a run in light order (shorts and trainers, no weight) on saturday if possible. Stop running if the pain comes on and do your warm down whilst walking back home. That way you'll at least get to open your lungs up again and stretch your legs out before the camp.

I wouldn't bother with any supports, but decent running shoes are necessary. I wouldn't run in boots either, trainers are just fine for phys.

A mate of mine said he used to just work his foot down and up to warm up the affected muscle (tibialis anterior), he said it helped.

Hope the camp goes well mate. Just stay stuck in and you'll get the most out of it.

[Scrim]

A friend of mine suffered from chronic shin-splints. He finally went to some foot specialist, the Dr. made him these insane personally molded insoles that set him back like $300! Acoording to him they pretty much eliminated the problem.

[Initiative]

James, I was about to link to superfeet as well! They are recommended for BUD/S.

[I love Rachael Leigh Cook]

Dude, you've only got one set of feet/legs, $300 is a small price to pay. I paid $400CND for my custom graphite insoles, and I don't regret a single penny. Go see a podiatrist who can tell you if you need them. Be wary however, that you may also need to get new boots to fit the orthotics. Running shoes (Trainers, as you call them) are usually not a problem.


For the longest time, I used Superfeet, which were better than nothing, but if you're like me (and a lot of people are), you really need to get something custom tailored. I could sell you my old superfeet if you want :D

BTW, the prices quoted on that website are quite high, I got the exact same superfeet insoles pictured at my local MEC http://www.mec.ca/Products/product_detail.jsp?FOLDER%3C%3Efolder_id=710595&PRODUCT%3C%3Eprd_id=134145&bmUID=1111684134276
For like half the price.

[piesmatt]

ADVIL! The night before a run, two hours before the run and later on in the day.

[Digital Marine]

Something else to consider is a type of shoe/boot insert I've come to champion.

http://www.rei.com/online/store/ProductDisplay?storeId=8000&catalogId=40000008000&productId=47914498&parent_category_rn=4501031&vcat=REI_SEARCH

I put them in a pair of boots I wore on my trips to Afghanistan, and it was like walking thru melted butter. woot

I hope this helps. Good luck at your course.


That looks quite comfortable... i might get a pair of those! :)

[Seraphim]

My insurance covers 80% of custom orthotics. I find that doing some good long stretches help with reducing shin splints.

[WARPIG]

Once you've given the shins some rest, you should pay attention to how you run. If you like running trails, get a good trail shoe. Trail shoes typically have more support and stability. This keeps your ankles from taking a beating on the uneven trail. They also tend to help absorb the shock of stones and branches on your soles.

Look up some info on whether you run on your arches (****ate) or on the outside of your feet (supinate). Your shoes should be either more supportive or more flexible and cushioned.

[digrar]

Only run in boots when you have to, like when some one is shooting at you. Runners will be fine for the rest of your training.

[Hadfield]

I have flat feet. Will this effect my Military career?

[floopy]

I have a flat feet too, and have a good Military career. Don't worry, flat feet is no obsticle. Here is something to encourage you:
http://www.5toes.com/articles/view/Flat-feet-treatment-options

Hope you'll have a nice career ;)

[Pinemarten]

Check about the Superfeet inserts. They have different versions and it is best if you can bring the boots/trainers with you to the store to FIT the Superfeet insert into the footwear as the insert will take up room and change the footwear fit on your feet-also remember the socks you want to wear! Nothing like getting an insert into your boot then finding out the socks you plan on wearing make the footwear too tight! A posssible solution is to use a thinner sock with the insert in the footwear.

Check also Thor Lo socks-they make different cushioned socks. Should cut down on the pounding effects.

If you have time and an opportunity go see a store where they do what is called boot fitting. People who know how to adapt footwear to your feet. Usually a Superfeet dealer will have this service.

[DasBoost]

OP,

I get nasty cases of shin splints (I'm a bigger guy trying to get in shape and meet Federal LEO physical standards at a minimum) and I've found just taking an extra 5-10 minutes to stretch again before going out to gym and even a few minutes to stretch again in the middle of the run/hike also helps. Inserts are a big help too!! woot Hope this helps.

[TacoDelRio]

Not sure how much use this is, since the OP posted this 5 years ago, but...

Try to take a look at HOW you run. Lots of folks run with too long of a stride, with a strong heelstrike. Try running barefoot, perhaps, as it helps you see how we were designed to run, with the ball of your foot striking the ground first, with the heel following up. The foot and leg should act like a shock absorber, not just the thick padding of a modern running shoe.

A strong heelstrike, with nearly all of the shock of a step travelling up your leg to your knee from the heel impacting first, tends to cause a lot of problems, such as knee pain, knee problems, and shin splints. Running in a very similar manner to barefoot alleviates these problems.

If not barefoot, Vibram Five Fingers (http://www.vibramfivefingers.com/) are another way of re-programming you (muscle memory) to run "right". I'm assuming you don't have $100 to spend on an extra pair of shoes, but if you do...

Hope this helps someone, somewhere.

[Ratamacue]

I'd like to add my support for the Superfeet insoles. I had major problems with shin splints, but they pretty much disappeared as soon as I started using them. I've got the next best thing to flat feet, so I use the blue ones. As far as off-the-shelf insoles go, they're probably about as good as you can get.