Conditioning with Flat Feet

SUCard559 · 10-06-2006, 07:19 AM

I'm flat footed and am trying to up my conditioning, I do jog on a treadmill but as of right now I have to alternate days just to avoid the pain on my lower legs just inside the shin. I also hit the exercise bike and am about to add on rowing.

I'm looking for suggestions on anything to help with the pain (shoes, technique, etc.). I would like to be able to run without being limited by the pain/stiffness in my lower legs.

Any suggestions are welcomed

Tom P · 10-06-2006, 07:27 AM

Hmm..I have flat feet but running/skipping isnt much of a prob, only my soles sometimes kill...

Have you tried getting othodics or whatever they are called?

The eliptical machine might be better as it has very low impact...

Dokstarr · 10-06-2006, 12:26 PM

I would recommend going to a good running store (not one of those generic sneaker stores in the mall) and have them fit you for a good pair of running shoes. Brooks, New Balance and Shwain (or something like that) or all known to be good. For the pain in your shins, the shoes would help but I also have orthodics. You can get custom made or buy prepackaged ones. A good running store should be able to help you decide on what you need, and give you a proper fit on a good running shoe.

Aside from that you may want to be careful with your shins. I got some nasty shin splints when I first started running about 20 months ago. Take some time off, maybe 4-5 days and see how they feel, get the new shoes, ortodics, etc. You don't want to be sidelined a long time.

fluffykittens · 10-06-2006, 02:21 PM

Im flat footed and I ran cross country in highschool so I know what you are talking about.I would buy supports but they ddidnt help so I went to a real running store in town (not a foot locker) and I tried on maybe 15 pairs of shoes and one of the running gurus there watched me stride and run in all of them until the perfect arc was found for my stride. Find someone thats a hardcore runner and knows how a stride should be executed and they can help you find the perfect shoe for you. Since I have gotten those shoes I have run with Zero pain whatsoever.

Clint07 · 10-06-2006, 02:26 PM

It's all about the shoes. I'm flat flooted as well, which caused me to overpronate when I run but I did some research and went to a New Balance store and got a pair of shoes to fix the problem (The 587's) and it fixed the problem rather well.

SwiftMcvay · 10-06-2006, 03:29 PM

Alright, this may sound like TERRIBLE advice, but you can try it if you want.

I also have flat feet. During my freshman year of high school football, I got terrible shin splints during our offseason. But i couldn't take the day off, and I had to keep running, because if you go to the coach and say "I can't run because my shins hurt" they will think you are a fucking pussy, and will basically treat you like a pussy and tell you how you're hurt, and not injured. You are basically guaranteeing yourself a spot on the bench. So I sucked it up. I'd finish every day, and my shins would hurt so bad that I had trouble walking, i was limping, and it was one of the worst pains I've ever felt in my life. But then Christmas break came, and I had 3 weeks off. I NEVER got them again. Maybe a little bit, where I could feel a little pressure in my shins, but it was nothing, and even that little amount of pain went away after a couple days.

So my advice: Push yourself until it feels like your shins are about to break. Do your running for about 2 months, and push yourself through the pain. Then take 2-3 weeks off. Again, I'm not promising this is good advice. I'd actually suggest talking to a doctor about it, because, again, it probably sounds like horrible advice. I just know that it worked for me, and I've never got them since (its 5 years later and I run more than ever, along with jump roping a lot). I dont know, maybe the 3 weeks off strengthens them up or something.

I'd also suggest getting good running shoes, along with insoles. I have Nike Shox, and they've worked great for me.

GlahHahn · 10-06-2006, 04:34 PM

Everyones right hear basicly but in some cases people are prone to shinsplints its something to do with the way that the legs are formed.Like some people get knock knee etc.
Shin splints arent just a pain in the ass,there small fractures of the bone which is a serious problem now and in the future for far too many reasons to type.
The reason i know is i get them so bad and my mums a physio and studied it all her life so i can get good info ive also spoke too lots of foot docs etc.
There is too many factors,overweight being the number 1.To getting shin splints.But it could be your just gonna get them doing impact cardio ie running,so if thats the case go for any low impact cardio.Theres so many,simple problem to solve unless your a fan of running.
Mountain bikeing is good better than running IMO.

Samurai1997 · 10-06-2006, 09:01 PM

its all in the shoes my friend! get a pair that feel comfortable when they are tied SNUGLY most peeps wear their shoes too loose and this only aggravates the problem. If you find that you still have pain after your workouts one of the things I used to do to prevent shin cramping(caused by flat feet) was crumple up a ball of paper and pick it up 10 times with my toes. hold it with my foot until i could drop it in my hand..10 times a side really helped.

SUCard559 · 10-07-2006, 03:50 AM

Thanks for the advice. Right now I'm actually running in Nike Frees. I like them just because they are so light. It looks like I'm going to scale down on the running quite significantly at this point since I've recently hurt my big toe (sounds like a pussy injury but it really throws off your balance)

Anyone have any suggestions for workouts to do in the meantime to buildup the muscles that support whatever tendons are affected by shin splints?

Thanks again

GlahHahn · 10-07-2006, 10:38 AM

Quote:

Originally Posted by SUCard559

Thanks for the advice. Right now I'm actually running in Nike Frees. I like them just because they are so light. It looks like I'm going to scale down on the running quite significantly at this point since I've recently hurt my big toe (sounds like a pussy injury but it really throws off your balance)

Anyone have any suggestions for workouts to do in the meantime to buildup the muscles that support whatever tendons are affected by shin splints?

Thanks again

Its the bone its fractures of the bone no streching can help that.
Rest is the only cure.
After that just stick too low impact cardio.