i run track and i am very sore and tense how do i get ride of the pain that i have in my back and chinsplins!!

Question

i am very sore on my back upper and lower my legs on my chinslins i am sore when i walk what types of excersises or workouts can i do to not be sore,

Answer 1

Shinsplints are usually the product of an underdeveloped Tibialis Anterior -- which is just a fancy name for the muscle on the front of your shin.

http://www.exrx.net/Muscles/TibialisAnterior.html

This is the muscle that allows you to pull your toes up toward your knee -- it also comes into play when you are running or walking down hill. In many people, this muscle is out of balance with the stronger gastrocnemius and soleus muscles, which tends to get a lot of exercise just by walking or running on even surfaces everyday.

http://www.exrx.net/Muscles/Gastrocnemius.html
http://www.exrx.net/Muscles/Soleus.html

There is actually a really simple, but little known exercise that can strengthen the tibialis and pretty much banish shinsplints.

Here is a link to one variation, performed on top of a couple of plates:

http://www.exrx.net/WeightExercises/TibialisAnterior/DBReverseCalfRaise.html

You can accomplish the same thing by standing on a 2x4 or similar raised surface and, flexing at the ankles, pull your toes upward.

You can also perform this by placing a lightweight dumbell between your feet and flexing at the ankle. Go here to see a picture (you'll need to scroll down to the calves area):

http://health.yahoo.com/topic/fitness/healthyhabits/article/mens-health/5491

I'm not sure what's causing the upper back pain. It might be a result of the pounding motion that accompanies running. I would check to make sure you have good shoes, which can make all of the difference in he world. Also, some light walking and stretching will help keep your muscles flexible and reduce the soreness.

The soreness will likely pass as your get better conditioned.

Answer 2

Shin splits are caused from not having enough calcium in the body, and from exercising too much without the proper ammount of calcium. Little microscopic pieces of your shin bone break away, causing the pain. I suggest a warm bath, heating pad, elevating your legs when you sleep, milk, bananas, breaking in any new shoes,and daily massages to your legs.
The pain in your back it just from running, or the shoes you are wearing. Did you get new shoes? To help with your sore back, lie flat on your back on the floor for 5-10 minutes a day, and take some asprine. Also, beig tired can affect the pain in your back, and all over your body. Don't worry, with lots of rest, and proper nutrition, you will feel better in no time.

Answer 3

Shin splints only heal with time. They are caused when the muscle over the shin bone actually pulls away near the knee.

To prevent these problems in the future, I recommend good shoes and ARCH SUPPORTS!!! They redistribute the weight and impact of your foot upon a hard surface. having said that, try to work out on softer surfaces... even to the point of running barefoot on soft grass to strengthen the soles of the feet (this can only be achieved when running barefoot or on sock feet).

I hope these ideas will help! Good luck!

Answer 4

lots of water, and a few soreness pills for in the present day... only save at it and you will ultimately get your physique to the place it ought to be and not hurting as undesirable. as long as that's only soreness and not soreness such as you tore some thing.

Answer 5

Eat at least 400 gms of garlic and 2 Kgs of onion cooked with other food every month and see the difference for yourself in just two to three months.

Answer 6

Noni herbal fruit juice is very good any pain management. It is a herbal health drink. Try it out.

Answer 7

strech better! ALOT,

and put ice on it.

and use icyhot.

and...well since its the begginning of season you are cound to be sore. it should be gone within at least a week of training.

GOODluck.

Answer 8

sit in a hot tub or bath tub. this really works!
also take a vitamin supplement every day. also a nutrient drink after you run (gatorade's pretty good) always remember to stretch really really well after your run

Answer 9

Its from lack of calcium. Start taking a supplement even ask your coach she'll tell ya..

Answer 10

More of the same exercises that caused those afflictions. Just keep at it, and before you know it, they're gone.