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Why am I getting shin splints?
I've started running recently and I seem to be getting bad shin splints in my calves or so I think its shin splints based on a pain im getting in my calf muscles in the back of my leg. I run on the road. I'm running about 5k 3/4 times a week. I havent ran since monday so I rested for 2 days cause the pain was so bad and went back running today but now I'm resting and my calves are still sore again can anyone help? I dont really feel the pain when I'm out running it's more when I stop to walk that it hurts
6 Answers
- 8 months ago
I agree with the answer too much too soon to get the shin splints pain down the front of your leg where the muscle attaches to the bone. I haven't had it for some years but did have a spell when I was training too many miles a week and on hard roads. I remember first having shin splints when I was a young boy and, guess what, me and my mates played a lot of soccer - on the hard road outside our homes. So there's the clue!
- Anonymous8 months ago
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Shin splints are pain in the front of the leg, they tend to feel like pain in the bone.
You've probably started out doing too much too soon. You have to build up slowly, and take very good care of your body in the process. Get enough rest, warm up before running, take time to cool down and stretch after.
- .Lv 711 months ago
You said you "started running recently". My guess would be that running 3 - 4 times a week, 3 miles each time (3 - 12 miles total) is too much for someone who wasn't already a conditioned runner.
Make sure you're doing a dynamic warmup before you run, getting your body ready for the activity to come. You can research videos on dynamic warm ups for runners, if you aren't familiar with good runner warmup exercises.
Make sure you are cooling down properly afterward, and stretching all the affected muscle groups. Foam rolling regularly should also be part of your routine, although foam rolling before you run is said by some to be more beneficial than rolling after you run, but either way it should be done regularly.
The below article lists some stretches to do, to help prevent shin splints. You may also want to do your own research for exercises to help prevent shin splints. Checking with your local running store to make sure the shoes you're wearing are right for you, is also a good idea. Just throwing on a pair of running shoes from a discount store, can be a recipe for injuries. Your shoes should be appropriate for your bio-mechanics, your gait, your type of running, and the running surface you usually run on. It's worth the money to pay more for running shoes than everyday shoes (cheaper to spend the money on shoes than on doctor visits to deal with injuries due to inappropriate footwear).
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- EvaLv 511 months ago
Shin splints cause pain down the front of your leg along the bone. That's why they're called shin splints. You may have an achilles tendon or hamstring issue.
- Anonymous11 months ago
(That's not shin splints. That's sore calf muscles.)
Pain that severe suggests you're putting more load on the muscles, not used to this work, than they can handle. It's also possible your form is poor.
When the pain is light enough that you feel you can run again, stretch well before you start out, and run a shorter distance (temporarily), stretching again when you finish. It's okay to do this more often if you're not getting pain from it.
If that helps, increase your distance gradually.