Started running again but.. please help!?
Question:ill say this quickly. i started running a week ago. shins hurt really bad by the third day. was told on here to wait 2 days. i waited. went running again and i couldn't even go a mile. im still doing 4 parts walking/ 3 parts running. my legs feel like they have growing pains. here's the link from where i asked before. i don't remember it being this hard when i ran a lot last year. (i did start out on treadmills then though). thanks. please help out!
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Answers:
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could just be shin splints. when your legs are out of shape, and you make them go under strenuous activity again, theyre not used to it. so, shin splints develop. give it time, theyll go away. if not, it could be something more seriousThis may be shin splits. I had terrible ones when I started Track this year. They go away in about 3-5 days if you don't go running or exercise much. They get waaaaay worse if you are jumping and landing(high jump, long jump, etc.). And, they also get tons worse if you are doing short sprints (meaning starting and stopping quickly). Also, they can be caused or become worse if you run "flat-footed", so run more on your toes when you run.
You cannot just go right back to running your usual amount after the 3-5 days of rest, or else you could really permanently damage your muscle down there. You have to start out with smaller workouts at first (for at least another week).
In the meantime, ice your shins by filling up paper cups with water, freezing them, and rubbing them down your shins with the part of the cup where you peel the paper back.
Trust me, take it easy.
Oh, and stretch out your calves by pressing your heel down on an elevated surface (like against a curb) and lifting them up, too (like flexing your calf). Also, you need to stretch your ankles by rotating them clockwise and counterclockwise.
I know your shins hurt, but don't over-massage them-that could actually cause more damage, too.
This is everything my high school trainer, track coaches, and my dance teacher told me to do when my shins were hurting beyond belief. It may slow you down to heal, but it's better to do that than to permanently tear something!
Good luck...keep icing!
Stop running for a week Nathan. Walk only and stretch, and work out in the gym.
I can't believe the advice people get on Y!A for shin splints. No one seems to know or understand that shin splints are caused by muscle imbalance. Running strengthens the back of the legs but does little for the front, so to prevent injuries you gotta strengthen the front too.
Lie face down in bed with your toes hanging over the end of the mattress, then pull your toes upward against the resistance of the mattress. Repeat this a few times and work up to 3 sets of 10 each day.
Good Luck
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