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Good vs Bad Running Pain
Good morning!
This week: how running helps to manage anxiety, good vs bad pain and tips for dealing with shin splints.
Happy running, đ
INJURIES
Top Tips for Dealing with Shin Splints
Shin splints are an overuse injury involving the lower inside of your shin bone or tibia. The medical term is medial tibial stress syndrome or MTSS. Shin splints are common in beginner runners and those who heel strike in an over stride position.
Think you might have shin splints? Your symptoms usually will include:
Pain and tenderness along the lower 3rd of the inside of your shin bone.
Pain that does not warm up or settle as your run continues.
Pain thatâs present with single leg hopping.
Unfortunately, to settle shin splints, runners need to stop running completely.
Why? Because shin splints are a bone stress injury. And the only way to let the bone heal is to unload it. Which means no running and hopping and, ideally, minimal walking.
From a treatment perspective, common modalities such as massage, dry needling, shockwave and ART are not overly helpful because this injury does not involve the muscle. You canât loosen or release bone. You just need rest!
What can you do?
Focus on what you can control. Get a minimum of 7 hours of sleep per night (ideally 8). Eat a well-balanced diet and make sure youâre getting enough Vitamin D and calcium. And crosstraining to maintain your fitness! Your shin should handle cycling, skiing, swimming and strength training. Just focus on low-impact activities.
When can you return to running?
When you can walk pain-free and hop 10 times without pain. But make sure you gradually re-introduce running and avoid running through any shin pain or your injury might return.
If you rest from running for 3-4 weeks, you still cannot run pain-free. Itâs time to get a health professional involved!
MENTAL GAME
6 Ways Running Helps to Manage Anxiety
The percentage of people experiencing symptoms of depression and anxiety has surged during the pandemic.
More than 42% of people surveyed by the US Census Bureau in December reported symptoms of anxiety or depression, an increase from 11% the previous year.
And running is a great way to help manage it; here are six ways running can help you:
It provides distraction â Moving puts your mind on something else, away from what is causing the anxiety.
It reduces muscle tension â Excercise serves as a circuit breaker, just as beta-blockers, interrupting the negative body-brain circle that heightens anxiety.
It teaches a different outcome â Instead of âknowingâ that elevated heart rate and breathing are related to anxiety, your body starts to learn that they are related to exercise without triggering anxiety.
It reroutes your circuits â Running prevents your amygdala from running wild, actively learning and alternative reality.
It improves resilience â In consciously deciding to do something for yourself (going for a run), you begin to realize that you can do something for yourself.
It sets you free â If you are immobile, literally or figuratively, you will feel more anxious. Taking action, going out, moving and running, have the opposite effect. You feel in control, free.
Try it out. Go out for a run!
TRAINING
Understand the difference between good and bad pain?
Runners are no strangers to pain. An important part of running faster and getting that PR youâve been chasing is learning how to embrace and push into the pain you feel during a race.
Think of the pain involved in completing the last 10km of a marathon. Or how uncomfortable you feel when you push yourself to run a fast 5km.
Runners often can tolerate a lot of pain. And the best runners in the world have the ability to really accept and lean into pain.
But how do you know what pain is okay to push through? Not all pain felt during a run is the same.
If you are feeling pain and discomfort in your joints, bones or tendons, this is typically a pain that should not be ignored. Especially if it is popping up on multiple runs or worsening as your run continues.
Another pain that shouldnât be ignored is localized pain the day after a run.
Itâs normal to experience DOMS (Delayed Onset Muscle Soreness) in your muscles 24-48 hours after a run. Especially if youâre just getting back into running or youâve pushed yourself to an intensity you havenât reached in a while. This will usually settle after a couple of days.
But localized joint/tendon/bone pain the day after a run is your body telling you youâve overloaded the area and are headed down the path to injury.
To summarize
Good pain, such as muscle soreness after a run (known as DOMS), is normal and can be expected. However, persistent, localized pain in joints, bones, or tendons should not be ignored as it can be a sign of injury. If you have persistent localized pain, get it checked out by a healthcare professional sooner rather than later!
PODCAST
Finding the Perfect Running Shoe: Understanding the Anatomy of a Shoe
This episode of Chasing PR's focuses on finding the right running shoe for your needs.
From the upper to the outsole, we'll explore the components that make up a running shoe and how they contribute to its performance.
We discuss the different materials and provide tips on choosing a shoe tailored to your needs.
Whether you're a seasoned runner or just starting out, this episode will provide valuable insights on finding the perfect running shoe for you and ensuring it fits your personal style and running goals.
Listen today!!!
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