I have recently developed pain and swelling of the upper shin. It is somewhere in the gracilis tendon/pes anserine region - at least according to that diagram (I don’t have an anatomy background).
This has developed after starting a running routine 3 weeks ago consisting of 3 runs (tempo 20-30 mins, interval 15 mins, endurance 40-60 mins). I’m also strength training 3 times a week.
I am 6’8, and 104kg, and I am pretty sure this is a simple overuse injury.
I was planning on continuing to lift, given that it only hurts to run, and replacing the running with swimming or cycling until it heals. Does this seem sensible?
My goal is to maintain my strength while losing some weight so that I can play competitive soccer again after the summer. I also set a goal of getting my 5k time under 20 minutes (I used to be a competitive runner in HS, though I weighed about 30kg less. Is there a way to do this without my knees blowing up?
Hey @GainzZzopenic sorry to hear about the recent knee issue. How old are you?
Your game-plan sounds appropriate. After symptoms improve, you can try dosing running back in but perhaps you start at a lower frequency, volume, and intensity; especially if your prior training history most recently leading up to this involved minimal to no running.
Yes, not only was I doing no running/cardio whatsoever for the previous few years, but I’ve also been walking an extra 5000 steps a day (making the most of the UK sun) at the same time as starting the running routine.
Walking was painful (had to hobble) - for the first few days, but symptoms and swelling reduced in the two days after that. However, after a session on the cross-trainer and an extra long walk, the swelling and pain got a little worse the next day.
Im thinking my overall volume, especially walking, may be too high. Though no pain whatsoever with heavy squats and deadlifts.
Once things clear up, I’ll be starting much slower.
Would there be any circumstance in which you would seek out a physician to take a look? Perhaps if symptoms don’t improve further after a few more weeks?
It certainly sounds like overload to the area. If your symptoms didn’t improve with load modifications and time or you find yourself hyper-focusing/worrying about it - then I’d seek consult for, at minimal, re-assurance about whats going on.