i run 4 miles on tuesdays, thursdays, saturdays, and lift weights on mondays, wednesdays, and fridays, and i take sunday off to play soccer.. i experience some bone aches, the shin bone to be exact, when i run can you give me any tips to eliminate these aches... if my legs didnt hurt i could run 6 or 7 miles.
2007-06-15 14:58:42 · 8 answers · asked by Anonymous in Sports ➔ Running
You are running too much for your current fitness level. You are cardiovascularly fine, but your ligaments, tendons, and cartilage in your legs cannot take all that running right now.
If I were you, I would not run on Saturday. You will get enough running in when you play soccer on Sunday. I would also cross train. On running days that you feel your legs are going to hurt, ride a bike about 6-8 miles or more. This will give you excellent leg excersize without strain or impact damage on your legs. You may find that you will have to push yourself hard on the bike to get your heart rate up, and your legs will feel a very healthy burn.
If you do not have a bike, go swimming. Swimming laps is great for your whole body, and it is a great cardio workout.
Eventually, your legs will be used to the strain and you can continue running more miles if you want to.
Oh, make sure you warm up and stretch too! This may actually be your problem if you don't do this!
2007-06-15 15:11:01 · answer #1 · answered by blueice_1820 2 · 1⤊ 0⤋
Of course you get some aches and pains, and I'd suggest you shorten your runs on Mondays because you're running 4 or 5 miles playing soccer if you play the whole match.
Shin splints are caused by muscle imbalance. Calf strong, shin weak. The way to correct this is to strengthen the muscles at the front of the legs. Lie face down in bed with your toes hanging over the edge. Pull your toes upward against the resistance of the mattress. Try to work up to 3 or 4 sets of 5 – 10 reps each.
Ice is good for after strenuous exercise, but stay away from the buckets. 20 minutes max.
Good Luck
2007-06-15 15:25:21 · answer #2 · answered by snvffy 7 · 0⤊ 1⤋
Depends if that is for enjoyment or for curriculum. For enjoyment: NEVER RUN ON THE TRACk You can estimate the gap making use of a pedometer or the truth that each block with an intersection is one part of a mile. Start sluggish, on the grounds that your frame demands to construct resistance. Small increments like: one million/two mile then day after today three/four mile. Give your self at such a lot three days for leisure (Sunday is a well leisure day) Buy quality footwear on the grounds that low cost ones will injure you. The quality are light-weight and do not intervene along with your typical going for walks variety.
2016-09-05 17:54:40 · answer #3 · answered by ? 4 · 0⤊ 0⤋
Yes it is called a shin splint and u get those wen u arent use to running and wen u arent use to a new pair of shoes. Put ur legs in about a 5 gallon bucket with ice and cold water for about 15 minutes. Do this twice a day until it is gone. I hope the shin splint goes away. They hurt very badly. I know wat ur going through.
2007-06-15 15:16:53 · answer #4 · answered by cross country runner 1 · 0⤊ 1⤋
I have some of those pains too
The best thing for it is good support for your arches of your feet and comfortable shoes, also icing it helps alot
But stretching and building muscle on your legs is the best remedy for it
2007-06-15 15:06:44 · answer #5 · answered by z8rr8 2 · 0⤊ 1⤋
Take a day or 2 off if the pains are too bad
2007-06-16 00:24:06 · answer #6 · answered by Anonymous · 1⤊ 1⤋
run and losen your jaw and go heal first
2007-06-15 15:02:50 · answer #7 · answered by ~*Kirsten*~ 2 · 1⤊ 1⤋
ice ice ice ice ice ice ice
2007-06-15 16:35:08 · answer #8 · answered by patricklove55 2 · 1⤊ 1⤋