my shins and bottom legs are killin!!

littlelol
littlelol Posts: 539
edited September 23 in Health and Weight Loss
does any1s shins backs of lower legs really hurt after running? mine are. I dont know if its because i dont strecth properly afterwadrs. I have been running at nite and dont stretch b4 the run x

Replies

  • m00tmike
    m00tmike Posts: 248 Member
    I had problems with that in high school due to shin splints. I still get some tightness and pain in my shins and calfs even now when I run on the treadmill. However, it doesnt bother me when I run outside or play sports. Go figure.
  • Chickabittie
    Chickabittie Posts: 272
    Girl, you need to do a short warm up, stretch those calves and quads and hamstrings, run, then repeat!
  • apeman
    apeman Posts: 82
    a couple things to consider. first, you're right about stretching. try and get into the habit of adding 10 or 15 mins of stretching after you run. second, make sure you're warmed up before hitting the treadmill or streets. lastly, make sure you have good shoes. just my two cents.
  • carolynmittens
    carolynmittens Posts: 344
    i've had shin splints for the past month or so too. i just ice them for 20 mins each night and that keeps it under control. when i forget to ice they definitely hurt the next day! i mean technically the way to properly heal them is to stay off of them, drastically limit your cardio for a while. but i'm not going to do that so i just ice em :P
  • Rinny_D
    Rinny_D Posts: 80 Member
    It is most likely shin splints, if you are getting those pains MAKE SURE YOU STRETCH! and do a decent warm up and cool down at the very least! I was off running for 6 months due to over doing it with running- particularly on the treadmill. I have only Just started back up- Look after your legs, you want them to last as long as they can! I now do a 5 min warm up AND cool down, in the warm up I go from walking slow up to a gradual jog (increase .5 kmph every minute from 5kmph >> 12kmph and then back down again doing it in reverse) its a good 20+ minute workout!
  • sweetheart03622
    sweetheart03622 Posts: 928 Member
    START STRETCHING!!! As for your shins... switch to lower-impact for a week or so and ice them until they heel. To prevent them in the future (greatest tip EVER)... sit on the couch and point your toes and write out the alphabet with your toes... do it consistently and voila! No more shin splits!
  • Healthyby30
    Healthyby30 Posts: 1,349 Member
    I had shin splints...first in the outside of my shin. I stopped using the treadmill for 2 weeks and switched to the elliptical. I did stretches and moves to strengthen that muscle. Got back on the treadmill, was fine till i started jogging. Now they are onthe inside of myshin. I have just started yoga to stretch more and also work on different exercises to strengthen that muscle! Will get back on the treadmill in a few weeks again. For now, its the elliptical and giving that part of my leg rest, stretching and strengthening it!
  • Echoshill
    Echoshill Posts: 42 Member
    Warm up is important but not nearly as important as cool down. However these stretches works for both.

    1) CAREFULLY: Get down on your knees but keep your but up off your calves. Make sure your feet are pointed such that the top of your feet are laying on the ground. In other words, point your toes away from your knees. GENTLY sit your but back on top of your calves and you will feel the stretch on your shins.

    2) Get an exercise roller and get down on your hands and knees. Put the roll under one shin at a time and roll it back and fourth from just under your knee to the top of your foot.

    3) When you are down working out, repeat the exercises above. Then lay down on the floor on the floor and put your feet flat on a wall such that your shins are parallel to the ground. So your back is flat on the floor, your thighs will be perpendicular to the ground, your shins parallel to the ground and your feet flat on the wall. Stay in this position for about 15-20 min. Put ice on your shins if you have it. DO NOT repeat the above exercises after you ice.
  • LoserCruiser
    LoserCruiser Posts: 184
    My doctor told me running is the worst for that and the treadmill, to stay more low impact like an elliptical so thats what I did!
This discussion has been closed.

Categories