sargonnas9
03-30-2008, 08:33 PM
Shin splints and tight calves are making me want to stop running. For the runner's out there, do you see any area I could do better:
1. I stretch before and after, both static and dynamic.
2. I wear proper footwear.
3. I run on paved bike paths but I alternate it with incline treadmill running to mitigate.
4. And I have worked hard on my running technique and really feel like I have it down right. Not bouncing, landing good mostly on the balls of the feet (no more heavy heel-striking or overstriding), relaxed back, good posture, arms swinging from the shoulder at 90 degrees.
My shin splints seem to have almost completely gone away but my calves still hurt. I've been told that I just may be overdoing the running (4 times a week, 3-5 miles) and that my body weight (210lbs) is working against me.
Pain in the Mid-Calf
(Soleus muscle pain)
Description:
Dull aching pain in the middle of your calf. If the pain is low and near the heel, you may have Achilles tendinitis instead.
Likely causes:
The soleus muscle, which runs between the two heads of the big calf muscle, often takes more of a beating than the larger muscle because it acts first when you use your calf muscles. This injury is an overuse injury, plain and simple, and one that may have been aggravated by too much hill work.
Remedy:
To help the pain, ice the area immediately after running. You can use either a store-bought cold pack or a frozen wet towel. Ice for 10 or 15 minutes. To reduce inflammation, take an aspirin or ibuprofen at mealtime.
Stretching is the main prescription here. Do wall pushups religiously -- several times a day and especially before and after running.
Also, try putting some heel lifts in your regular shoes as well as your running shoes. You can find these in the footcare section of your local drug store or simply use makeup sponges.
Back off on your mileage for a few days, and don't try to run through the pain. Give your legs a little time to mend.
Sounds like me but wtf, 3-5 miles isn't that much. I'm wondering if using the elliptical machine over the years instead of running gave me good cardio health but no ability to absorb the impacts of running.
1. I stretch before and after, both static and dynamic.
2. I wear proper footwear.
3. I run on paved bike paths but I alternate it with incline treadmill running to mitigate.
4. And I have worked hard on my running technique and really feel like I have it down right. Not bouncing, landing good mostly on the balls of the feet (no more heavy heel-striking or overstriding), relaxed back, good posture, arms swinging from the shoulder at 90 degrees.
My shin splints seem to have almost completely gone away but my calves still hurt. I've been told that I just may be overdoing the running (4 times a week, 3-5 miles) and that my body weight (210lbs) is working against me.
Pain in the Mid-Calf
(Soleus muscle pain)
Description:
Dull aching pain in the middle of your calf. If the pain is low and near the heel, you may have Achilles tendinitis instead.
Likely causes:
The soleus muscle, which runs between the two heads of the big calf muscle, often takes more of a beating than the larger muscle because it acts first when you use your calf muscles. This injury is an overuse injury, plain and simple, and one that may have been aggravated by too much hill work.
Remedy:
To help the pain, ice the area immediately after running. You can use either a store-bought cold pack or a frozen wet towel. Ice for 10 or 15 minutes. To reduce inflammation, take an aspirin or ibuprofen at mealtime.
Stretching is the main prescription here. Do wall pushups religiously -- several times a day and especially before and after running.
Also, try putting some heel lifts in your regular shoes as well as your running shoes. You can find these in the footcare section of your local drug store or simply use makeup sponges.
Back off on your mileage for a few days, and don't try to run through the pain. Give your legs a little time to mend.
Sounds like me but wtf, 3-5 miles isn't that much. I'm wondering if using the elliptical machine over the years instead of running gave me good cardio health but no ability to absorb the impacts of running.