hip pain & shin splints

[dwebster]

I have been training for a half marathon in the fall, ramping up pretty quickly from no fitness routine outside of walking the dog to hour long runs (at easy pace) five days a week (Mon-Th and Sat, with Fri & Sun off). Because, I think, of really high arches and a short 2nd metatarsal (so I've been told-), I am struggling with shin splints and hip pain which I'm guessing is bursitis from what I've read. My question is actually two- should I stop running completely until I have no pain before resuming training? I have invested in better shoes and OTC inserts that seem to help but the pain is still there so I wonder if I need to just bail on running until the issue has resolved and begin again with improved equipment. Some people say heal first, others say run through it- Secondly, friends have said that this level of training seems like too much too soon- I am training with a group and coach experienced in taking athletes of all fitness levels to endurance level training in a 4-5 month training period, but it does seem like a lot to me, too. Just wondering if it seems excessive in general. I appreciate any and all feedback!

[Heidi]

Hi,

It does seem like a lot, very quickly. Which, as well as not having the correct footwear will have contributed to your shin splints.

I think you should give running a rest for at least 2-3 weeks allow your shins to heal, you cannot run through something like this and expect it to heal itself. You will also require some treatment, have a look at our shin splints page:

http://www.sportsinjuryclinic.net/cybertherapist/front/lowerleg/shinsplints.htm

We also have a shin splints ebook that you can download which has detailed info on treatment and prevention.

Whilst not running, make sure you keep your fitness up in other ways which don't impact on the shin (i.e. cycling/swimming/cross-training etc)

When you do return, don't go straight back in at hour long runs. You need to gradually increase your time, starting at about 10 minutes (i know it depressing and frustrating!).

For future reference, the general rule is don't increase your mileage (or time) by more than 10% a week. This is to prevent overloading the muscles/bones etc and causing overuse injuries.

[dwebster]

Heidi, thanks for taking time out to answer my questions, I really appreciate it. I've taken a full week completely off and am now cross training (mainly biking) and working with a trainer to balance the muscles in play with this frustrating injury in the hopes that I can still make my race in October. This website was such a help and gave me hope- thanks again for your time!