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health advisory Hospital Health care 2007-11-14 16:21:51

I recently started running but had to stop because my shins (especially my rihgt shin) are killing me and now my feet hurt when i walk..whyyy?

Answer:

Shin Splints are the problem

You need to get proper running shoes or at the very least good quality cross trainers.

Now for the pain. Shin splints are a bugger to get rid of and there are no short cuts

1 Dont run..you need to rest the legs for 2 weeks

2 Do stretching exercises for the lower leg

3 Once youve rested and got better shoes, start back by walking

Then over a 4 week period build up the intensity until you have started to slow jog.

4 Make sure you stretch BEFORE and AFTER each session.

5 Shin splints are also a result of over training or exerting harder than the muscles and soft tissue has been built up to do, so take it easier in coming back and build up your fitness gradually.

6 Even when you are running and are pain free you need to make sure that recovery periods are factored into your training regime

I used to rest 1 day per week. That is no training just the usual daily things

7 You might like to get it so you are running 2 days in a row and then the 3rd day is Light weights designed to build lean muscle NOT bulk (walk to the gym and then walk back home after)

Repeat the 3 day routine and then rest on the 7th

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It sounds like shin splints. Are your tennis shoes old? Sometimes using old footware can decreased the amount of arch support and therefore you overuse the muscles in the front part of your lower leg to compensate.... causing pain in your shins. Easiest thing to do.. get new tennis shoes that give you good arch support, if problem persist, see a dotor or trainer.

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