leg aches

[Cookieduster]

Maybe someone can tell me what I am doing wrong.........

I use a treadmill 3 days a week for at least 30min.
My problem is when I have run for about 5 min, the sides
of my shins begin to ache and burn like crazy..... I can do no more than a 5 min run out of the 30 min.

Is there something I can try ( a different stretch, working up to the speed?) Thanks for any input.

Cookie

 

[davidjr74]

Normal stretch exercises will work. Like when you stand up straight , bend over, and try to touch your toes.

The aches could be natural if your a lightly or not at all active person. Your legs are just strengthining so it should be alright. Otherwise, consult a doctor before starting a workout routine.

 

[Benny]

why dont you start brisk walking the 30 min on the tread mill

no deal straining your legs to get that extra mile

walking is just about as effective as running
once you get used to walking you could increase the pace until you advance to running

 

[ijt]

I agree with seeing a doctor if the problem is that bad, but I will tell you that my ankles used to hurt like crazy when I started running...then it all went away and I could run with no pain (except my lungs ) for quite a while.

 

[LiveFromNY]

Are you sure your legs are up to all of that? Do you stretch properly before and after,and warm up and cool down sufficiently?

A sports dr might give you some insights; be sure to check one out before you do serious damage - been there, done that.

 

[physiquedocteur]

Is it right against your shin or more on the outside? You want to make sure you are stretching not just your calve muscles but also your peroneols which are on the outside of your lower leg. Also before you run walk slowly and gradually increase your speed to prevent a "rush of blood' to that area and early fatique of those muscles.

 

[Spirophita]

Strengthening lower legs

In addition to stretching your calves, I would work on strengthening the muscles in the front of your shin. This will protect the front of your legs from being in too much pain (pain here is usually associated with a lot of force coming down towards the front of your legs--whether that is a symptom of flatter feet, poor foot support/cushioning, leaning forward when running, or failure to stretch, I don't know). Work on running square on your feet (not just on your toes), running from the hips (hip width), and tucking your bum underneath. Your posture should be upright, not hunched.

A couple strengthening activities you can do would be to lean against a wall (feet approximately 1 foot from wall) on your heels. Lift toes towards shins (flexing) about 30 times. After 30, pulse up from the middle of that position about 30 more times. Stop and stretch by bending toe under leg against the floor while standing (I call this 'ballet stretch,' since you're bending your foot towards the floor like a ballerina would dance).

I would also ice after workout, followed by a little heat (a hot rag would work) and myoflex.

If it doesn't go away or lessen, see a doctor.