How do I releive: Shin splints ankle soreness foot arch pain (sharp) lower back stiffness stomach cramp stitch (left side underneath ribs) i get all or some or one of these when I run 1-2-3 miles (warmup for the boxing) I feel like a real sicknote when I struggle to keep up with the 140lb 17 year old nationals, and it gets me down. Any help?
Rest and nutrition, for all except the last two. Stitches may be because of irregular breathing, but if you always have them as opposed to only during workout, I'd visit a doctor. Stomach cramps idem ditto, it depends on how often and why you have them. When in doubt, ask a doctor.
I had severe shin splints, I used to try to run and end up in such excruciating pain i couldnt walk. They are caused by a weakness in the ankle dorsiflexor (the muscle on your shin) the weakness means during your stride your foot slaps on the ground which can make the problem worse. I solved it by doing a lot of heel walking, just walking on the heels with the toes pointing forwards, then pointing in and then pointing out. There are other exercises you can do but that is a good starting point. When you walk on you heels your foot will try to plant itself on the floor and your dorsiflexor has to work to keep it up.
for stitches...you can lock your fingers above your head [as if doing prisoner squats] and continue running. ALSO i forget which it is [breath in or breath out] whenever you step with your left leg for that stupid stomach cramp
So many confilicting reports with shin splints, id heard it was a muscle too then iwas reading an article by a doctor here that said its tiny fractures in the bone that are made worse my stress on them. Anyway i used to get them and dont seem to anymore now im alot fitter and wear a good pair of running shoes hope that helps
I personally used to get shin splints as well when ever I ran distance. I noticed stretching extremelly well before and after helped. The arch pain, Im thinking you just have poor arch support in your shoes. Stomach cramp you're most likely eating or drinking right before you excercise or you're breathing wrong.
I have shin splints from having extremly flat feet and running and skipping alot. Basically just mix up your cardio, it worked for me, swimming, eliptical and just hitting the bag without jumping around. Also skipping on hard mats as opposed to hard floor its so much nicer on your legs. As for stitches and cramps, for me it was always diet. Eating about 2 1/2 to 3 hours before the workout and having a balanced meal with alot of carbs helped, also don't eat too fast which can give you gas and hurt your stomach, but I;m assuming you already know that.
lower back-ache sounds like tight hamstrings , so its a matter of stretching after the run.or putting orthotics in your running shoes . sometimes hamstrings tighten if the ground is soft too
