shin probs

Hi Drew, I'm flat-footed too. And I get shin splints! First off, you may have started up running too fast. You're not supposed to increase your weekly mileage by more than 10% a week, and even that's a little high for those of us who don't have the best bio-mechanics. You might want to check out the Couch to 5k program either here or at coolrunning.com (they're different programs) and adjust it to fit you.

The kind of shin splints you have is completely consistent with flat-feet also. So you may want to go to your podiatrist and make sure that your old orthotics are still working well for you. My podiatrist told me that every 5 years or so, orthotics need to be assessed to make sure that your feet haven't changed.

My patented shin splint remedy is as follows. Ice 3x's a day for 10-15 min. 3 ibuprofens 3x's a day (it's an anti-inflammatory, not for pain). Stretch your calves 3x's a day (BEFORE icing, afterwards, your muscles may have shortened and you're more at risk for injury.... this will also help prevent achilles tendonitis, which is also typical for our biomechanics). Do this while resting for 2 to as many days as it takes for the pain to go away.

After your body will accept running again, ice after every run. Run backwards and then forwards with your toes pointed in, then out for 2x100yds as part of your cool down. Warm-up COMPLETELY before every run then stretch your calves just lightly. Then stretch for real after your run (again, before icing). When you're sitting watching TV or at your desk. Straighten out your leg, then use your shin muscle to pull your toe up toward your knee, hold it until you fatigue, rest, repeat. Do this a few times a day and with your toe pointed in, straight, and pointed out.

Hope that helps! Happy running!