running, sore ankles, shins, knees.

Question
I am 22 years old and usually run about four miles per day on pavement and am experiencing pain in my ankles, shins and knees. It is enough that I have to take a few days off to rest. I used to get bad shin splints when I ran track in school but this seems worse and affects my ankles and knees as well. Any suggestions? Thanks. Matt

Answer
Before I answer, we need to consider,
How long have you been running for?

Aside from that, it is really not good that you are running on pavement. I remember 2 years ago, I had a coach who impounded in our brains the importance of running on varied surfaces. In short, running on pavement is o.k., dirt is better, and grass is the best. I mean ANY time we went to run ANYWHERE he made sure we were on the grass, and if there wasn't any, then dirt, and then he would let us go on the pavement.

That is probably a HUGE factor in it.

Also, what type of shoes do you wear, do you under or over pronate? (Over means you have flat feet, under means you have high arches) I've known plenty of runners who have shin splints from not having the right type of shoe.

How long have you been running in those pair of shoes?
The rule I go by (in miles) is
300-about time
400-you need new shoes
500-if you don't go now, you are going to be injured

That is probably responsible for your knee problems, and sore ankles. (At least, I know, whenever I start having knee problems it is DEFINITELY time to get new shoes)

Also, if you really have just bad shins, then there are compression things (I don't know the technical name for it) that you can put on your legs, and those are supposed to help, a lot of my teammates on both track and cross-country use them.

What did you run in track in HS? Like, area-wise. Sprinter? Long-distance? Other? This will also help in finding a fix.

Finally, have you ever heard of R.I.C.E.?
You are already doing the R-rest, but, you may want to do the other things too.
Like I-ice, I instantly ice whenever I feel any specific pain (and sometimes other times too), it may take some getting used to, but it helps so so so much.
C-compression, this is the shin thing.
E-elevation, I don't actually know if this works, but try it anyways, I mean, it is just putting your legs up on a pillow, it isn't going to hurt.

If you have any further questions, or if you would like to answer the questions I gave you, extend this question, and I would be happy to give a ore detailed answer.