post run: ice or heat

every time i run, i end up sore in the same places- where the top of my right foot meets my leg
and the outside of the back of my left knee. not the hamstring which is like center to inside, but whatever that other tendon is

if run 3 days in a row i get shin splints that last for 2 or 3 days

should i be icing or heating these ailments?

ps, im probably too fat to run, and that's why im sore.

Ice after wards, it causes the blood vessels to dilate.

Talk to me about your running shoes and the surfaces you have been running on.

Ice after wards, it causes the blood vessels to dilate.

i think you have that backwards

Ice right after, it helps to flush the junk out. Blood vessels constrict, then as they heat they expand and it pumps "fresh" blood in.

I'd take a rest for a couple days and then contrast (ice cold --> hot water 30s - 1min each) about 6 times and that helps to flush additional junk out.

Once you get used to running these issues should go away, but you'll need to figure out good shoes, etc.

i have decent shoes. i run on the sidewalk

i have no arches, so i wear the inserts. my orthopedist (?) showed me how to pick shoes- stiff heel, bends up but won't bend down, not too big

Independent of other suggestions, I'd recommend a good stretch after each run. Also, yoga or some type of training that includes lateral movements would be good to do once or twice a week to keep loose and strengthen muscles that running doesn't hit.

But yes, ice is best.

i have decent shoes. i run on the sidewalk

i have no arches, so i wear the inserts. my orthopedist (?) showed me how to pick shoes- stiff heel, bends up but won't bend down, not too big

Are your shoes actual running shoes? They really need to be, you should go to a running store for these.

You should also stop running on sidewalks. Concrete is one of the worst things possible to run on because it is so hard. Even asphalt has more give than concrete but if you can run on the grass on the side of the sidewalk that would be even better.

Ice

Stretch during and after

Stop landing on your heels when you run

You should also stop running on sidewalks. Concrete is one of the worst things possible to run on because it is so hard. Even asphalt has more give than concrete but if you can run on the grass on the side of the sidewalk that would be even better.
NO

Hard surfaces are only bad to run on if your form is shit.

Stop landing on your heels when you run

I did this after someone recommended it on these forums. It pretty much fixed all problems I had with pain.

I did this after someone recommended it on these forums. It pretty much fixed all problems I had with pain.

My problem was running on the outside of my foot. I got shoes that were designed for it, but it only made things worse. Eventually I worked on landing on the middle of my foot all the way through my stride rather than worrying about time and my foot pain went away.

Are your shoes actual running shoes? They really need to be, you should go to a running store for these.

You should also stop running on sidewalks. Concrete is one of the worst things possible to run on because it is so hard. Even asphalt has more give than concrete but if you can run on the grass on the side of the sidewalk that would be even better.
they're running shoes i got from the only shoe store within 25 miles
i have no idea what a running store is, but i doubt we have one anywhere near me (bumfuck, VT)

Ice
Stretch during and after
Stop landing on your heels when you run

i should stretch during a 10 minute (tops) run? it's .8 miles. i stretch hamstrings and heel cords before and after, and i've been icing after

still sore after doing 3 days in a row of .8 there, 8 hours of work, .8 back
i drive in at 8, take lunch at noon and leave my truck at home. i run in and then run home after work.

i am going to make a conscious effort to land in the middle of my foot. is there a gif showing good running form, or maybe a short video with some pointers?

also, all of the places my fat hangs are sore by the time im done running. love handles, tits, gut
it's disgusting, and makes me a little suicidal.

oh I thought you were doing longer runs than that

as you lose the fat those places won't hurt anymore

I just looked for some videos but didn't find anything I loved. Basic points, swing arms straight forward and back, not across your body. Land feet straight and of course not with your heel.

i'll keep that in mind

i'll update again once my shins feel a little better

NO

Hard surfaces are only bad to run on if your form is shit.

Why would you want someone who has shin problems to run on surfaces that send shock straight up their legs when they could run on something that absorbs a great deal of the impact no matter how they run? Grass and sand will always be superior to concrete for everyone regardless of form. It will ALWAYS benefit you.

As an aside, when I stopped stretching, my shin splints completely went away. This probably won't work for everyone but it worked out very well for me. My distance has gone up exponentially and I haven't had so much of a twinge of shin pain since i completely stopped stretching my legs either before or after a run. Just a warm up and I'm good. Again, maybe not for everyone but just a suggestion.

im with you on not stretching befor a run but not stretching after a run is a bad idea

it seems i've also got a lot of bruising on my shins, is that normal?