Leg pain advice please

You really, really need to take some time off. Hobbling around for a few days after a run is NOT normal. The calf and knee pain indicates that your body is subconsciously adjusting your stride to try to put less stress on your shin (probably the tibia), probably the beginning of an injury chain reaction.

Don't dig yourself into that hole. Take a break. You won't lose any cardio fitness in a week, but if you're still in pain, consider cross-training that doesn't hurt (biking, swimming, elliptical, pool running are some options).

Have you increased mileage or intensity recently? How is your hip strength, hamstring flexibility, hip flexor/IT band flexibility? (If you haven't increased distance/frequency/intensity, it might be that muscle weirdnesses have built up through overuse and your stride is just a little off, causing extra stress on your tibia in a bad way).

I would take a week off and make sure that you are stretching when you get back to running, and work your way up to five days again, not doing five right away.
also make sure you are relaxed while you run. even in your feet and shoulders

and if the pain persists, see a dr

The stretch that's worked best for me in the past was elevating your foot and tracing the alphabet with your foot several times a day. This gives it a good stretch in every possible direction.

Your situation is similar to mine - we have similar shoes even!!! I rolled my ankle in January and I tried to run through the pain for 3 months and now I'm out for the summer. I had to see a sports medicine doctor and rest from impact (running and power walking) was prescribed. I can still crosstrain, although it has been tough trying to resist walking the hills in my neighborhood.

If you are in pain, see a doctor. You've been at it long enough to know the difference between muscle soreness and definite pain. Don't overthink it - see a doctor if you become miserable. Good Luck and I hope you get better!!!

According to my sister's physio, it takes 11 days off before your performance takes any sort of a "hit". The most important thing you can do for shin splints is rest. Icing and wrapping may help, but it takes rest to heal. I had them as a gymnast in high school and the only thing that healed them was the off-season. Nothing the trainers had me do was any real help. I don't know about stretches. I was never prescribed any and I've never seen them recommended for shin splints, either. Here's what the Mayo Clinic has to say about preventing them:

1. Choose the right shoes. Wear footwear that suits your sport. If you're a runner, replace your shoes about every 350 to 500 miles (560 to 800 kilometers).
2. Consider arch supports. Arch supports can help prevent the pain of shin splints, especially if you have flat arches.
3. Lessen the impact. Cross-train with a sport that places less impact on your shins, such as swimming, walking or biking. Remember to start new activities slowly. Increase time and intensity gradually.
4. Add strength training to your workout. To strengthen your calf muscles, try toe raises. Stand up. Slowly rise up on your toes, then slowly lower your heels to the floor. Repeat 10 times. When this becomes easy, do the exercise holding progressively heavier weights. Leg presses and other exercises for your lower legs can be helpful, too.

The causes of shin splints are indicated by the ways to prevent them above and given your situation I'm wondering if it's overuse. You said you've been running 5 days a week and have a goal to run 100 miles each month. It sounds like maybe you've been ramping up a bit too quickly for your body to handle. When you get back at it, I'd suggest a day off between running days for awhile and then try ramping it up a bit more slowly.

pzarnosky wrote: »

Take the time off.. I trained for a 25K through winter and really messed myself up in February because I didn't listen to my body and take some time off. My pain was also in my right leg. I let it go to the point that I could barely walk. When I realized I was limping while walking and couldn't go up and down stairs, I knew I had to stop. It took over a month for the pain to be completely gone. Stop now before you get there.

Some things to think about for when you do get back to running.... KT tape helps some people. If you haven't been fitted for a running shoe yet, go do that. Have them look at the wear pattern on your shoes. Stretching and rolling your muscles of course. But maybe change where you're running. I can run on pavement everyday and be fine.. but training during a Michigan winter had me on the tredmill and that was what got me. Everyone is different, after you're feeling better you'll have to play around with different things.

Some people find that wearing compression socks during their runs help with shin splints, too.

I've heard that when running on a treadmill that a lack of incline can cause shin splints. I don't use a treadmill myself very often but I do remember my shins being irritated during the beginning of running or walking when I've used it in the past.

mmabry72 wrote: »

I am having leg pain in my right leg only. Starts with Shin pain (shin splints?) then calf pain and finally knee pain. I can usually run through it but once I stop I hobble around for a few days. I am trying to run 5 days a week but as it is now I am down to 3. Should I just take a week off and see how it does? I am afraid if I take all that time off I will hurt all the gains I have made. Or should I just suck it up Sally and keep working it?

Running History:
Past my prime, a little north of 40
Started running for realz in Nov 2014. 95% road running (concrete/asphalt)
up to 70 miles a month
fast side of slow. Weekly running is @ 9 min pace
Brooks Ravennas (2014 model)
Stability insoles to try to help (advice from running store).
Pain really just started the first of June

Sounds like tendinitis. Usually flares up from overuse. Try cutting back a day or 2 and see how it goes.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

You may want to take up physical therapy to strengthen your legs. Running poses a lot of impact on your legs and can worsen them in the long run. Taking a day or two off between each run will allow your muscles to repair themselves. Good luck!