Running Pains/Flat Feet?

Im a sprinter, but we do long ladder workouts and such occasioanlyl the distance run too, but recently ive been having really had it seems like shin splints? I had these last year too and they practically ruined my season





THe trainer says i have flat feet, i never new that but they dont look too flat to me. i guess its kinda mild. Anyway its got something to do with overpronation etc.





he recommended that i run with inserts or insoles. so i got some soft gel ones and they seem to help a little. Once i get warmed up my shins are almost pain free. but while warming up it still hurts to do plyometrics and such.





is this still a problem or is it just hte previous damage ive done to my shins. Also, i no there are those hard insoles (they're cushined, but the botton is plastic) are those better or are the soft gel ones better. I think the harder ones provide more support. Any ideas as to how else i can cope with this problem?





SO far i no u need to strech ur calves but thats aboutit

Running Pains/Flat Feet?
Welcome to the world of flat-footed running! I too am a flat footer and used to be prone to shin splints.





The insoles that the trainer is recommending are not the store-bought kind. What you can do is go to your local running store and have a pair MADE to support YOUR feet. That's the only true way that insoles will be helpful; if they are shaped for you. These are generally called orthotics, not insoles.





If you get good insoles, make sure you get the best shoes for your feet as well. The shoe place people will be able to help you chose based on the way you walk/run. Have them evaluate your stride and make suggestions.





In addition to good shoes and good insoles you want to ensure you keep your lower legs strong. Work your calves and ankles with plenty of strengthening and stretching (ask your coach or trainer to recommend some strengthing/stretches for you!). Your best friend will be toe-taps (pitter-pats) which means your feet are off the ground while you sit or lay in sit-up position and you tap your toes on the ground in rapid succession for a timed set. This helps with the ankles and the muscles in the calves improving strength and flexibility.





And since you can't "fix" shin splints, remeber to RICE them: Rest, Ice, Cold/Compression, Elevation. REST is the most important thing, you do NOT want to transition into full-blown stress fractures!!!





Good luck and get well!!!
Reply:Shin splints are a common thing with runners. Just so you know overpronation is when you roll your feet too far inward when you run. Normally, a person's heal makes contact with the ground and then your foot rolls in (or pronates), and the balls of your feet hit the ground so you can push off your toe and take your next stride. If you pronate too much, which you said you do, then it can result in shin splints. Insoles can help, but my advice to you is to just get a new pair of shoes. They make plenty of trainers designed for over-pronators. Go to your local running store, not just a sports store, but a RUNNING store, and they will be able to tell you which shoes are right for over-pronators like you. They are experts, and they will examine how you run and the shape of your foot to find the best shoe for you. Good luck!
Reply:Shin splints happen because you pulling the muscle along your shins when you run. There's a few things that will help:





- insoles/orthodics - these can raise your arch, reducing or eliminating shin splints, but be careful because they change how you run (I saw a physical therapist who gave me incorrect orthodics %26amp; it took me out of running for 2-3 seasons)


- toe taps other strenthening exercises


- having someone stretch your shins before you run, you can also rub/press along your shins moving from your ankle to your knee to warm them up


- icing after you run


- running on good surfaces - padded tracks are the best, flat grassy areas are great too, avoid pavement if at all possible


- take time off and cross train, I know that sounds awful, but it's better to spend one day on the bike/eliptical than have stress fractures
Reply:These insoles help to correct the overpronation in flat feet and you just replace your insoles with them and they are reasonable priced http://www.flatfoot.com/Product.htm



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