First off I would like to start off by saying Hi to everyone on here I am new to the forums. Here is my story I am 24 Years old and really starting to get myself into shape I am currently a Part Time Officer and I signed up at Planet Fitness in my town about 4 weeks ago. I have been doing alot of running normally 2 miles a day before work in efforts to lose weight changing speeds and distanced ext. Here within the last week I have been getting a pain on the inside part of my shin area on both legs while I am running. Even throughout the day I can tell it still is kinda bothering me I am doing this run 5-6 times a week. I am not getting short of breath It is just tough to continue when it starts to hurt. I know I should probably stretch a better prior to a run which I will work on. When I was in the police academy I never experienced this which is why I am here seeing if anyone has any ideas.
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Pain In Legs
- Thread starter WINKS070
- Start date
Shin splints. It's an overuse injury (really, it's a catch-all term for a number of injuries) that's generally caused by inadequate flexibility and heel impact on hard surfaces. Flat feet and pronation are associated with it as well.
Ice your legs when they hurt and take ibuprofen if you need to. To manage the pain in the long term, work on your flexibility a bit more, try to stick to softer running surfaces (trails) and have your walking gait assessed to see if you need any additional arch support for your feet.
Ice your legs when they hurt and take ibuprofen if you need to. To manage the pain in the long term, work on your flexibility a bit more, try to stick to softer running surfaces (trails) and have your walking gait assessed to see if you need any additional arch support for your feet.
Thanks for the feed back, I tried to run this morning before work and stoped at a mile and a half because it hurts so bad I even spent 5 extra mintues streching this morning before the run... Sucks when your cardio is there and you want to keep going but with every stride it hurts even more... If it keeps it up ill probably call the doctor and see what he says to do.
First of all there is nothing to worry about that. It is high time to take action so that this problem would not become worse. I would like give you some tips and request you to follow them with cautious.
• If you have been running in your shoes for over 3 months, you should consider replacing them. Running shoes take stress off your legs by cushioning every step you take. A good pair of shoes that fits well can help a lot.
• Try to find softer surfaces to run on such as a grassy park or a dirt trail. Running on pavement creates extra stress on your legs. Don't switch back and forth from hard to soft during the same run.
• If your shin splints have gotten to a point where they hurt even when you're not training, then you need to take at least a couple days off, maybe a week or two.
• Don't run longer than your shins can take. Pay attention to how your shins feel and when you can sense pain stop running and go home. Some days this may happen after you've only run a mile; other days you'll last much longer. Eventually your shins will get stronger and you'll be able to run as long as you'd like. When your shins need rest, try another activity like biking or swimming. That way you can still stay in shape while not hurting your shins. This is most important.
• Lots of adults in their 20's begin to gain weight and don't realize that this is why their shins and knees can't take as much pounding as they used to. Guess what? Your eating habits have finally caught your metabolism and it's time to start eating less. If you eat less and continue running, you are bound to lose some weight.
• Tap your feet up and down while you're sitting down. When you're in bed, move your toes back and forth. Just exercises such as these help build the muscles around your shins which will support your shins more while you're running.
• There are 3 toe exercises and 3 ankle exercises. Keep follow if possible. Jog lightly, on your toes with your toes pointed forward for 25 paces. Then turn your toes in (pigeon toed) and jog, still on your toes for 25 paces. Now turn your toes out and jog on your toes for 25 paces. Now land lightly on your heels with your toes pointed up. First straight forward. Then pointing up and inward, then up and outward. After about 2 weeks, your shin splints should minimize or disappear. This is proven method.
• Tight calf muscles can contribute towards many lower leg injuries including shin splints. Try stretching the calf muscles, ensuring you target both Gastrocnemius and Soleus, several times a day. Hold each stretch for 20-30 seconds and repeat 2-3 times.
• Sports massages are fantastic for treating many sporting injuries. They are especially useful for loosening the calf muscles and breaking down any scar tissue.
A Shin Splints Workout
Now that you understand shin splints exercises, here is a shin splints workout. This is also very effective those have been suffering for long time:
• Do a 5-10 light warm-up, preferably non-weight bearing, on a bicycle or elliptical trainer. If you’re stuck at home without these items, the warm-up is optional.
• Do a wall calf stretch for each leg for 30 seconds, and then do 30 seconds of down-dog.
• Do 25 yards of heel walks, or 30 reps of toe lifts.
• Repeat the stretches and the heel walks or toe lifts three times through.
• Finish with 20-30 foam rolls for each calf.
• If you have been running in your shoes for over 3 months, you should consider replacing them. Running shoes take stress off your legs by cushioning every step you take. A good pair of shoes that fits well can help a lot.
• Try to find softer surfaces to run on such as a grassy park or a dirt trail. Running on pavement creates extra stress on your legs. Don't switch back and forth from hard to soft during the same run.
• If your shin splints have gotten to a point where they hurt even when you're not training, then you need to take at least a couple days off, maybe a week or two.
• Don't run longer than your shins can take. Pay attention to how your shins feel and when you can sense pain stop running and go home. Some days this may happen after you've only run a mile; other days you'll last much longer. Eventually your shins will get stronger and you'll be able to run as long as you'd like. When your shins need rest, try another activity like biking or swimming. That way you can still stay in shape while not hurting your shins. This is most important.
• Lots of adults in their 20's begin to gain weight and don't realize that this is why their shins and knees can't take as much pounding as they used to. Guess what? Your eating habits have finally caught your metabolism and it's time to start eating less. If you eat less and continue running, you are bound to lose some weight.
• Tap your feet up and down while you're sitting down. When you're in bed, move your toes back and forth. Just exercises such as these help build the muscles around your shins which will support your shins more while you're running.
• There are 3 toe exercises and 3 ankle exercises. Keep follow if possible. Jog lightly, on your toes with your toes pointed forward for 25 paces. Then turn your toes in (pigeon toed) and jog, still on your toes for 25 paces. Now turn your toes out and jog on your toes for 25 paces. Now land lightly on your heels with your toes pointed up. First straight forward. Then pointing up and inward, then up and outward. After about 2 weeks, your shin splints should minimize or disappear. This is proven method.
• Tight calf muscles can contribute towards many lower leg injuries including shin splints. Try stretching the calf muscles, ensuring you target both Gastrocnemius and Soleus, several times a day. Hold each stretch for 20-30 seconds and repeat 2-3 times.
• Sports massages are fantastic for treating many sporting injuries. They are especially useful for loosening the calf muscles and breaking down any scar tissue.
A Shin Splints Workout
Now that you understand shin splints exercises, here is a shin splints workout. This is also very effective those have been suffering for long time:
• Do a 5-10 light warm-up, preferably non-weight bearing, on a bicycle or elliptical trainer. If you’re stuck at home without these items, the warm-up is optional.
• Do a wall calf stretch for each leg for 30 seconds, and then do 30 seconds of down-dog.
• Do 25 yards of heel walks, or 30 reps of toe lifts.
• Repeat the stretches and the heel walks or toe lifts three times through.
• Finish with 20-30 foam rolls for each calf.