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Click to view jtusa's profile Rookie
jtusa
5 posts since
Sep 7, 2007

Sep 7, 2007 11:20 AM

High arched feet runners, I need your advice.

I get shin splints very quickly, usually they start to bother me before I even hit the mile mark. I have very high arched feet. I've seen multiple podiatrists, I have custom orthotics, shoes that were fit by folks that look at your gait and all that. I've tried compression wraps, I ice down my shins after every run, I stretch and take a prescription anti-inflammatory, and still no fix.

This is EXTREMELY frustrating, I've been battling this for 6+ months. It needs to get fixed. For those of you with high-arched feet, how did you fix it? What did you do? What was the magic solution?
Click to view jansd's profile Legend
jansd
418 posts since
Jun 8, 2003
1. Sep 8, 2007 8:08 PM in response to: jtusa
You didn't mention strengthening exercises for your shins, nor did you mention massage. I have found both essential for keeping shinsplints away.
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Click to view jtusa's profile Rookie
jtusa
5 posts since
Sep 7, 2007
2. Sep 8, 2007 8:24 PM in response to: jtusa
I do strengthening exercises, I haven't tried a massage, or at least anything beyond me rubbing my legs myself.
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Click to view jasonInBTR's profile Amateur
jasonInBTR
21 posts since
Aug 22, 2007
3. Sep 9, 2007 7:19 PM in response to: jtusa
Freeze a small bottle of water and use to to massage your shins.
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Click to view WickedWitch's profile Amateur
WickedWitch
37 posts since
Oct 20, 2005
4. Sep 10, 2007 8:30 AM in response to: jtusa
i would argue that your orthotics are not helping. in addition to seeing a podiatrist, have you seen a sports med. doc?

i have exceedingly high arches and very rigid feet, and i wear neutral shoes, with no inserts, and i have no trouble. i don't necessarily think it's your arches presenting the problem. your podiatrists(s) may very well know what to do for high arch fatigue, etc. in people who walk, but may not adequately understand the stresses placed on the feet/legs of a runner. go. see. a. sports. med. doc. s/he may recommend exercises/stretches, icing, analgesics, and/or PT.
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Click to view west rock boy's profile Expert
west rock boy
57 posts since
Dec 14, 2007
5. Sep 10, 2007 1:41 PM in response to: jtusa
the witch may be right on. i don't believe anyone with high arches, as i have, needs orthotics. if anything, we high arched types need 'less' shoe than most. in a perfect world we'd be going barefoot on our runs. ... the other post about your shin muscles, the ones on the front of the lower leg & into the upper foot that pull the foot up, might need some strengthening. good luck.
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Click to view jtusa's profile Rookie
jtusa
5 posts since
Sep 7, 2007
6. Sep 10, 2007 5:04 PM in response to: jtusa
jasoninbtr - I'll try the frozen bottle thing, as it is now I just use ice packs with ace bandages.

WickedWitch and west rock boy - I'll try running without the orthotics and see how that feels, see if there's a difference there, and I'll look up a sports medicine doctor to see. The podiatrists that I saw seemed to know what they were talking about because they were able to name my symptoms just by looking at my feet, but now that I think back, none of them watched me run or walk more than a few steps.

Thanks a ton for the advice folks, it's definitely needed. It's really frustrating to be "in shape" enough swim laps upon laps, bike for miles, or get on an elliptical machine for an extended period of time, but be unable to do something as simple as running a couple of miles.
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Click to view CoolTurtle's profile Amateur
CoolTurtle
22 posts since
Oct 1, 2006
7. Sep 10, 2007 11:05 PM in response to: jtusa
if you find the ice packs and bandages annoying after some time. You can try Cryo Cuff. I use it after my long long runs and reduce swelling. It's easy and makes no mess. No water drippings any where etc..

http://www.buyaircast.com/[/URL" target="_blank">


hope this helps =)
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Click to view dg12002's profile Legend
dg12002
622 posts since
Aug 26, 2003
8. Sep 14, 2007 8:54 PM in response to: jtusa
quote:<HR>Originally posted by west rock boy:
[B

if anything, we high arched types need 'less' shoe than most. in a perfect world we'd be going barefoot on our runs. [/B]<HR>


I figured out the same several years ago. The Podiatrist recommend I get Motion Control shoes but I went right into neutral shoes. The ankles and lower limbs need to strengthen. The tendency is to jump right into so called leading technology. Barefoot running or walking are recommended.
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Click to view jtusa's profile Rookie
jtusa
5 posts since
Sep 7, 2007
9. Sep 14, 2007 11:45 PM in response to: jtusa
I went running on Monday without the orthotics and I went two miles without much issue. The shins started to tighten up a bit at the end, but they didn't hurt. That was at about an 8-8:30 minutes-a-mile pace.

I went running again today without the orthotics and I made it roughly a mile and then they really started to tighten up, and when I started to walk they hurt (anterior shin splints). One thing I've noticed is that after I've run a bit, if I stop to walk because I feel that tightness, my feet want to supinate (roll on the outside of the foot). It's like those outside shin muscles don't want to pull the outside of the foot up enough. If I force myself to step properly, it hurts. Whenever I walk or run when I'm not hurting, I step like I'm supposed to.

This leads me to think my muscles just aren't conditioned enough, but I do the exercises and the stretches. There must be something I'm doing wrong in that department.
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Click to view jtusa's profile Rookie
jtusa
5 posts since
Sep 7, 2007
10. Sep 24, 2007 10:38 AM in response to: jtusa
Just thought I'd post an update. I went on three 2-3 miles runs this past week, all pain free. The key was to drop the orthotics. I had gotten new shoes, but never tried them without my custom inserts. Once I tried the shoes with just the standard insoles, it made all the difference in the world. I've continued to ice down my shins regardless of whether or not they hurt, just to be on the safe side.

It's nice to be excited about going for a run now. Just gotta make sure I don't over train with my new enthusiasm.

Thanks for all of your help and advice guys!
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Click to view west rock boy's profile Expert
west rock boy
57 posts since
Dec 14, 2007
11. Sep 24, 2007 4:50 PM in response to: jtusa
keep up the good work. feet are important, you know that. treat them well & they do the same for you. happy running.
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Click to view florie's profile Legend
florie
213 posts since
Dec 14, 2007
12. Sep 24, 2007 5:10 PM in response to: jtusa
Another thought. make sure your laces are not too tight at the top. You may want to take it out of the loop that is on the tongue of the shoe, and miss an lace outlet. You probably have a high instept, as i do, and if i wear my shoes too tight, i get pretty bad shin pain. Also, make sure you wear the most cushioned shoe you can find. I recommend Asic Nimbus or the Saucony Triumph. Nike Volmero are good to.
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