Ouch...need advice please

christenwypy

So, yesterday I walked further than I ever have (for recorded exercise time anyway). I also ran for the first time in recorded exercise time as well the day before. I have not been really vigorous with working out for probably about 15 years. I did not play sports since grade school (and even then I was terrible at them and put in very little effort). My point is I am weak!

So after my extra long power walk (with many inclines), my shins started killing me. My thighs and butt hurt too from squats but I can take that, the shins are just almost unbearable. It is much worse after I have been sitting for a while. It actually feels better after working out again for a little bit.

Yes I did stretch before and after btw.

My question is this- is it okay to work out tomorrow? Is it okay to do the same sort of work out? Can I take my extra long walk again? (I only am kid-less two days a week for two hours so I sort of really want to take my long, alone, power walk where I have no kids I have to hold back for). And can I still do my Slim in 6 with all the squats? Or is this just asking to injure myself further? Is it even an injury? Or is it simply soreness that you can work out on top of?

Sorry if this post sounds ignorant but I truly do not know and those I have asked have given me conflicting answers.

LabRat529

Ice the shins. Take some ibuprofen. And frankly, I'd take it easy for a few days... if they're hurting that bad, pushing through the pain is only going to make it worse.

You might try swimming if you just have to exercise... something that's not load bearing.

As for lifting... are you lifting more than three times a week? You DO need recovery days for maximum benefits.... you've got to rebuild the muscle tissue that you've stressed.

There is nothing wrong with throwing in an extra rest day...

I had a really rough time when I first started exercising after being a non-exerciser for most of my adult life. I had to be patient with myself and listen to my body. At first, I could only exercise twice a week. But now I'm good with more.

Oh yeah... invest in good shoes if you haven't already They will help with the walking.

hellosteph11

You should work out every OTHER day to prevent over working your muscles!

MoreBean13

I would take some advil to reduce swelling and pain, and do a lower intensity workout for the next few days. If you completely cut out exercise it will tighten up worse and be more difficult to restart your workouts. In the future, don't stretch before exercise- at least warm up before stretching. When you stretch muscles "cold" you are risking muscle injury. A good warm-up is really important for preventing injury before stretching and before intense exercise.

Also, "intense" exercise is relative to the person doing it. If walking is intense for you, you should get a 50% intensity warm-up in first. Don't skimp on it.

Unfortunately some muscle soreness is to be expected when you're starting up a workout program, and any time you increase intensity. If the pain becomes acute, you should talk to a medical professional about the injury. For now, cut back the intensity but move forward with your exercise.

I would seriously consider going to a running store (like a real running store- not ****'s or Modell's) and get fitted for shoes. They will watch you walk/run and properly fit you for shoes based on your stride and pronation. It sounds like you could have an underlying pronation problem and the right shoes could make all the difference.

Good Luck!!!

christenwypy

I did get awesome shoes. I have new balance hiking shoes (I LOOOOOVE hiking) and Asics running shoes. I researched a lot before getting them, too. I am so proud of myself lol.

Thank you for the advice. I really appreciate it. I just started some weights this week and have been doing every other day. I am only using dumbells. No gym membership or heavy weights in my house........yet.

I feel like I really, really have to exercise 5 days per week. There have been so many times I start this journey and then abandon it that I feel like if I miss a day (other than my weekend rest days) I will miss another, and another and then eat a cookie, and you know where it goes from there lol.

Thanks again!

dcmat

The continuous downward thump when walking and running (if not used to so much) can cause shin flints which is a swelling. If you have that the only option is to rest up until it stop…and then a little more to stop it coming back.

I had it about 5 years ago, didn’t rest and was off all exercise for over a month

LaSutopia

google shin splints...could be this

MoreBean13

I did get awesome shoes. I have new balance hiking shoes (I LOOOOOVE hiking) and Asics running shoes. I researched a lot before getting them, too. I am so proud of myself lol.

Wait wait wait.......did the pain coincide with the new shoes??? Something to consider.

When I was in college I went and got fitted and bought new shoes at a reputable running store, and after a few times wearing them it became obvious that they didn't have enough motion control support for me, and I started having some pain. I was devastated! New running shoes as a college student were a MAJOR purchase! So I went back to the store, and they took them back- even after I had worn them running probably 10 miles. They exchanged them for a more supportive pair, and gained a customer for life.

Also, its very unlikely to be true shin splints. True shin splints are an overuse injury that requires 2-4 weeks of rest and rehabilitation. It is rare that a new athlete such as yourself would develop a true overuse injury, and surely you don't want to take 2 weeks off after having just started. Its almost definitely muscle soreness from ramping up your workout more quickly than your body was ready to adjust to. Keep it moving to keep it loose at a lower intensity and it will be fine in a few days.

dcmat

I did get awesome shoes. I have new balance hiking shoes (I LOOOOOVE hiking) and Asics running shoes. I researched a lot before getting them, too. I am so proud of myself lol.

Wait wait wait.......did the pain coincide with the new shoes??? Something to consider.

When I was in college I went and got fitted and bought new shoes at a reputable running store, and after a few times wearing them it became obvious that they didn't have enough motion control support for me, and I started having some pain. I was devastated! New running shoes as a college student were a MAJOR purchase! So I went back to the store, and they took them back- even after I had worn them running probably 10 miles. They exchanged them for a more supportive pair, and gained a customer for life.

Also, its very unlikely to be true shin splints. True shin splints are an overuse injury that requires 2-4 weeks of rest and rehabilitation. It is rare that a new athlete such as yourself would develop a true overuse injury, and surely you don't want to take 2 weeks off after having just started. Its almost definitely muscle soreness from ramping up your workout more quickly than your body was ready to adjust to. Keep it moving to keep it loose at a lower intensity and it will be fine in a few days.

Sorry, have to disagree – athletes are at risk of getting shin flints if they start road running after a time purely on a track because of the difference between the springiness of the track and the firmness of the road. Same goes for those ‘new’ to exercise....been there, done that!

If the pain persists for more than 3 days I would seriously suggest seeking medical advise to be on the safe side