please help I have been running for 8 months up to 26 miles my shins just gave out help me to fix this problem

Answer 1

the best thing to do is excercise your calves, ankles, and shins by using resistance bands. Also use a balance ball to help those areas. If you build up the muscles around your shins you'll be less likely to hurt them. Also, do tons of stretching and ice after your running which will keep you spry. If you want to go the extra mile take glucosamine chondroitin supplement which should also help.

Answer 2

YES, you could have developed shin splints or you may have a stress fracture. either way, the answer is the same - take a rest from running until you've healed up.

After 2 days of rest, start this exercise to strengthen the shin muscles. Lie face down in bed with your toes hanging over the edge. Slowly pull your toes upward against the resistance of the mattress. Hold for 1 or 2 seconds, then repeat. Try to work up to 2 or 3 sets of 10. An alternative or supplement to this is the standing toe raise. Just balance yourself, then raise one toe off the ground standing just on your heel. Then repeat with the other foot.

After 2 weeks of this exercise you might try to run again easily. If the pain persists, then you can either see a doctor or lay off running for a month.

Good Luck

Answer 3

Sorry guy, i do no longer think of you will gain 4:30. perhaps in case you prepare smart adequate, or in case you have coach, you will injury 5, yet a 6:04 mile to a 5:14 mile in in uncomplicated terms a dash extra suitable than 3 months is gigantic. the main important progression I ever had improve into from 5:10 to 4:55. you will in all probability get quite on the brink of injury 5 on the initiating of next 3 hundred and sixty 5 days, and you gets quite pissed off for the reason which you may no longer. yet then you definitely do, and you're like yay, yet you in all probability won't get that on the brink of four:30. i visit be a sophomore this 3 hundred and sixty 5 days besides, and that i knowledgeable my *** off to bypass from 7 minutes interior the mile to 4:55. Took me 8 months actual. yet see, the ingredient is, the speedier you get, the extra good that's to boost. there improve right into a element for me while i could no longer get any speedier; I ran merely approximately each physique of my races between 5:09 and 5:20 different than for the final 2, which I ran below 5. and that i worked my *** off; did no longer have a real distance coach. Basket ball isn't undesirable to do, yet while i improve into you, i might do flow u . s . a . rather of soccer, it might actual help your mile day out after which you will desire to actual get on the brink of your objective. Or a minimum of soccer; between the main suitable toddlers in Maryland interior the mile did soccer till his senior 3 hundred and sixty 5 days and he owned interior the mile. soccer will in uncomplicated terms bulk you up and grant help to truly with your sprinting and anaerobic gadget, yet you actual need to decide for extra of an cardio game. My buddy did soccer his freshman and sophomore 3 hundred and sixty 5 days, and he improve right into a distance runner. He slightly more advantageous in any respect interior the mile, working around a similar that he did interior the mile for each race different than 2 the place he slightly broke 5 minutes. on a similar time, he have been given extra powerful at distances such because of the fact the 4 hundred, which isn't undesirable, yet he began to enhance into extra of a sprinter and it have been given to the element the place he could no longer even run the two mile for a mile.

Answer 4

Its possible that you have a stress fracture, this is when over time, the bones get worn out. I would see a doctor. Most likely its just shinsplints, either way, keep off running for a few days or more.

Answer 5

You may have stress fractures. You need to have x-rays to determine what has happened. If your legs or knees are giving out, you are overdoing it! And if you have stress fractures, you must refrain from running until they have healed, otherwise you will have long term damage that may not be fixable. I strongly suggest getting to a doc to get checked out.

Answer 6

Try biking. There is basically no impact, it is faster paced and ultimately just as effective as running.

Answer 7

take muay thai to make your shins stronger.