Weak bones?

muziclver

I've been going to the gym recently pretty often. I constantly do cardio (mostly raquetball) and by the end of the night my shins (sometimes ankles) start aching. But it's not in the way that they are sore, but literally HURT to the point where I don't even want to walk. I ignore it and continue doing the work outs but I obviously would much rather not have to deal with it at all. Also, I've had to go back to wearing a brace at night on my wrist because of the excess use of playing with a racket. (Doctor told me to do this about a year ago when this first occurred due to inflammed muscles or whatever). Long story short I'm wondering if any of you have had issues with this and if maybe drinking more milk (for more calcium) may help? I hardly EVER drink milk so maybe that could be why?

corn63

Sounds like shin splints. Sometimes, better shoes help. I also find that having an experienced runner look at the way my feet were hitting the pavement helped too. Turns out I had horrible form. I'd try those things first and whatever else is recommended to you. Your bones are not the problem. Shin splints are VERY common.


And the wrist thing sounds like tendonitis. Inflammation caused by repetitive motion. Rest, ice, braces work. In extreme cases (don't jump off the deep end -- EXTREME cases -- not you.) surgery.

<---- watched every episode of ER.

jennfranklin

Not sure if milk will do the trick. Maybe you should speak to your doctor about this. Find a good orthopedic doctor and he may be able to help and suggest what to do!

concordancia

This sounds muscular. Try eating bananas and other potassium rich foods.

jimmmer

One of the effects of a good lifting routine with compound multi-joint exercises is an increase in bone density. It's one reason why lifting becomes even more important as you get older and your bone density starts to degrade.

Perhaps ease up on repetitive cardio and pick up some weights? I know it's the response to most posts around here, but IT IS a great way to keep or increase bone density.

muziclver

Sounds like shin splints. Sometimes, better shoes help. I also find that having an experienced runner look at the way my feet were hitting the pavement helped too. Turns out I had horrible form. I'd try those things first and whatever else is recommended to you. Your bones are not the problem. Shin splints are VERY common.


And the wrist thing sounds like tendonitis. Inflammation caused by repetitive motion. Rest, ice, braces work. In extreme cases (don't jump off the deep end -- EXTREME cases -- not you.) surgery.

<---- watched every episode of ER.

I have had people tell me I run flat footed? Idk what that means or how else to do it but I know when I run my whole foot hits the ground at one time. Maybe I need to get that figured out too lol

AnninStPaul

I would start with the shoes and form. Do you take a good multi-vitamin/mineral supplement? Do mix up the cardio and strength training.

anaquay

Sounds like shin splints to me, especially when you mention that you run flat footed. I used to get them all the time at school because we used to do sports in plimsoles which had no support at all. If I'm not barefoot (which I usually am), I wear very supportive footwear and it has helped enormously. See the doctor first to get it confirmed and then maybe visit a running store and get them to recommend some new trainers (if you can afford them).

jimmmer

Sounds like shin splints. Sometimes, better shoes help. I also find that having an experienced runner look at the way my feet were hitting the pavement helped too. Turns out I had horrible form. I'd try those things first and whatever else is recommended to you. Your bones are not the problem. Shin splints are VERY common.


And the wrist thing sounds like tendonitis. Inflammation caused by repetitive motion. Rest, ice, braces work. In extreme cases (don't jump off the deep end -- EXTREME cases -- not you.) surgery.

<---- watched every episode of ER.

I have had people tell me I run flat footed? Idk what that means or how else to do it but I know when I run my whole foot hits the ground at one time. Maybe I need to get that figured out too lol

You need a good trainer to adjust your running gait for you. Doing any exercise with bad form will ultimately lead to injuries. Be kind to yourself and get someone who knows what they're doing to have a look!

muziclver

Thanks! I'll be sure to look into it

StephanieCo3

In high school I ran 6 miles a day at least 6 days a week and if I didn't super stretch, I got shin splints and they hurt sooo bad.

The best stretches for that I found was using a curb and doing a couple of stretches. One is putting the front of your foot (toes and bit more) and let the rest of your foot sink down as far as possible (it stretches out the calf more, but I had cramps there too sometimes). And then also turning around with your back to the curb and putting your toe on it and putting pressure so it stretches out the shin. Proper stretching always helped all my cramps, shin splints, and side stitches normally.

muziclver

How would you get rid of the splints after you already have them?

muziclver

BUMP! Any other suggestions?

muziclver

In addition, I have found a running store that supposedly watches you walk/run and matches your walk to the support in your shoes. How much do these services typically cost?

fittocycle

One other thing-be sure and found another source for your calcium if you are not drinking milk. You have a short amount of time to build up enough calcium stores to last a lifetime! I never drank much milk either and know I wish I had!

muziclver

Well I do like cheese (: hah

meshashesha2012

are you wearing the correct shoes ?

the gait analysis is free.

CMGoodie

Many possibilities but here is some input:
1) Flat Feet - go do a shoe store that cater to runners....not a "mall store" or big box store, they are really good at knowing how to identify a gate and type of inserts may be needed. They usually don't cost anything to look at your gate, but expect to pay a pretty penny for an awesome quality shoe that really works.
2) Shin splits - stretch the muscle that runs in the front of your leg by pointing your toes a hold for at least 6 seconds. Yes you can get rid of them once they happen...all they are is overworked muscles...let them rest.
3) Ensure you are maintaining your electrolytes -- mix some gatoraid w/your water or add a small pinch of salt to your water. If you have potassium issues (check with doctor first), the a supplement may be needed.

We have a killer store here in Albuquerque that caters specifically to runners and their techs are well trained to runners needs. I have pronating ankles, and they were able to find a great shoe and an insert to help this issue. They have immediately resolved the shinsplints and aches I got from the pronating ankle. Awesome!

The potassium...check first if you are going to use a supplement. I drink over 8 glasses of water normally, and have thrown my potassium levels off, causing muscle cramps throughout the day. My doctor advised potassium and recommended the salt pinch in my water for electrolytes....you should be able to taste if if you do this.

Good luck.

muziclver

Great advice CM! I know I haven't been staying hydrated throughout the day, but once I get to the gym I drink at least a gallon while i'm there! haha I will definitely try to stretch more and look into the potassium idea.