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Why do my calfs and shins hurt so much when i run? How can i stop this?
I went running for the first time (in 6 years or so) on Friday, then again on Saturday and again today. I'm only doing a mile until i can do it without stopping, then i plan to build upon it. Anways i wasn't particually out of breath but i had to stop due to searing pains in my calfs, i'd walked about 1/4 of a mile from the bus stop home before i ran so i thought this would have been ok. Anyways it still hurt when i was walking so i just ran again. I was pleased with my progress in being able to keep going and even sprinted the last 100 meters or so. But now my calfs are killing me!!! I am only running in trainers, and apparantly i run flat footed. I have ordered some proper running shoes which i am hoping to get delivered on Wednesday. Will this improve as i keep going, cos i dont think i could bare a long run with this much pain.
There could be a number of issue attributing to shin splints
•You run with a flat foot strike so you need a running shoe with not only cushioning in the heal but the forefoot as well. You've already ordered some running shoes so that is a good start.
•Your calf muscles are tight. After not running for a few years your muscles that are being used when running have gotten weaker. Your calf muscles may be strong enough, but muscles on the side and toward the front of the leg most likely are weaker, which is causing the calves to work harder and is why you are feeling it there. When you start out before your run, jog around a bit for a short distance before you stretch. Once you're muscles are warm, then you stretch. Look up stretches for runners and focus on the ones for the lower legs.
•If the pain persists, you may need to take a couple days off to let the pain subside. After your run, stretch again. Take an anti-inflammatory like advil, alleve, ibuprofen, motrin, or naproxen to reduce inflammation. Ice the affected area 15 minutes after you stop running. Use an ice pack, a zip lock bag with ice in it, or take a small paper cup and fill it with water and freeze it beforehand, then rub the ice directly on the area.
It sounds like you should do fine. Just keep at it and it will go away soon. A lot of people encounter this same problem when they start.
Good luck!
http://www.sportsinjuryclinic.net/cybertherapist/front/lowerleg/shinsplints.htm
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