Pain after running

J

jsbeckton

0
I used to run very often and under different strains and distances durring my time in the Marine Corps. I recall that I would get a pain in my shins after running back then but attributed it to too much running.

Now i have gotten back into running after 6 years, I run 3-4 times a week for 2-3 miles these last two months. I have noticed that ever since I started back at it, the pain and aching in my shins and ankles is back. Is there anything that I can do about this? Does anyone know the signs of shin splints? A LOT of people developed this problem in the Marines.

Thanks
 
I'd go in to the doctor's. If it's a medical problem, you'll be causing the damage to escalate each time you run.
 
The shin muscle (tibialis anterior) becomes tight in people and in some cases is a weak. I suggest you stretch it. Sit on a bench and cross your leg over ( like a guy crosess his legs). Then take your the tip of your foot and bend it forward so you can feel a stretch in the front of the ankle.
 
lets go with SHOES!!!!!!!

If you don't have good shoes get some... I had shin splints when I started up... as soon as I got good shoes it went away... an experience runner I know (over 20 marathons) says shin splints is a sure sign your shoes are worn out...

an excercise that helped me recover from my shin splints...

lean against a wall with your legs straight... pull your toes up off the ground (leaving your heel on the ground)... these toe raises helped...

Also to warm up that muscle before you run you can walk on your heels for a bit before your run... walk normal on your heels... then like a duck (feet pointing out) on your heels... then pigeion toed on your heels... each for about 10-15 yards... then I did it again but on my toes...

Now, I have no problem with shin splints... because I got new shoes...
 
standAPART said:
The shin muscle (tibialis anterior) becomes tight in people and in some cases is a weak. I suggest you stretch it. Sit on a bench and cross your leg over ( like a guy crosess his legs). Then take your the tip of your foot and bend it forward so you can feel a stretch in the front of the ankle.
Click to expand...

I have to go opposite of stand apart. It is rarely the tibalis that needs stretching it is the posterior calf complex (soleus, gastocemius).
Also, instead of stretching, heel walk (toes up) around your home or wherever to increase total ankle flexibilty and strength of tibialis.
For quality muscle you will want to either get an expensive sports massage OR get a cheap foam roll and "google" self myofascial release techniques
 
trainerty said:
I have to go opposite of stand apart. It is rarely the tibalis that needs stretching it is the posterior calf complex (soleus, gastocemius).
Also, instead of stretching, heel walk (toes up) around your home or wherever to increase total ankle flexibilty and strength of tibialis.
For quality muscle you will want to either get an expensive sports massage OR get a cheap foam roll and "google" self myofascial release techniques
Click to expand...


I disagree with you. Walking on your toes improves ankle "mobility" not flexibility. And YES, there is a difference.

The tibilas DOES get tight...you know why? Most people will not be able to do your "heel walks" because they lack mobility in the ankle joint beginning with tightness in the tibilas and restrition in ankle flexion. Secondly, if the cannot maintain a heel walk (8-15 steps), its because the tibilias is isometrcially weak.

SMR will help in this case, so I agree with you to that degree.
 
standAPART said:
I disagree with you. Walking on your toes improves ankle "mobility" not flexibility. And YES, there is a difference.

The tibilas DOES get tight...you know why? Most people will not be able to do your "heel walks" because they lack mobility in the ankle joint beginning with tightness in the tibilas and restrition in ankle flexion. Secondly, if the cannot maintain a heel walk (8-15 steps), its because the tibilias is isometrcially weak.

SMR will help in this case, so I agree with you to that degree.
Click to expand...

I think you are saying walking on heels (toes up) increases ankle mobility not flexibility. Well, whatever you mean....increasing mobility or motion OR range of motion...is flexibilty friend.

Most people can not do heel walks....well the most people you have dealt with are obviously different than the most people I have come across. Your reasons are different than my reasons. Looking at a runners posutre is what I come from....maybe you come from looking "upside down at the runners posture".....just messing with you

Seriously, I guess we can agree to disagree:D
 
trainerty said:
I think you are saying walking on heels (toes up) increases ankle mobility not flexibility. Well, whatever you mean....increasing mobility or motion OR range of motion...is flexibilty friend.

Most people can not do heel walks....well the most people you have dealt with are obviously different than the most people I have come across. Your reasons are different than my reasons. Looking at a runners posutre is what I come from....maybe you come from looking "upside down at the runners posture".....just messing with you

Seriously, I guess we can agree to disagree:D
Click to expand...

Ummm..no..I am looking at biomechanics.....
 
Heel walks are no problem, I'll try that but I usually strech very well, plus I have had the same problem with 2 pairs of good running shoes.
 
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