I've started jogging & skipping everyday to try and get fit enough to join a boxing gym (about 25lbs overweight at the moment) but the last couple of days I've had this pain which feels like it's at the top of my shins, just below and around the bottom of the knee-cap. I've got good running shoes but I have been running & skipping on concrete. It's not bad enough to go see a doctor about but it's enough to discourage me from running at the moment. It only hurts when I bear weight on it. Should I just hope it recovers with a day or two rest and then start again? Or should I be looking at some other form of cardio until I get my weight down a bit more? I don't mind a bit of pain, but I really don't want to do any long-term injury. It's hard to tell whether it's just saw from being worked or whether it's some kinda injury from being too fat to run on my own legs. I do a reasonable warm-up/stretch each time too.
I'm a runner, and I'm overweight (6ft, 285lbs). I've been running for about 15 yrs, on and off, and I do a 5K once a month (Spring - Fall) and sometimes throw in a 10k. I try to do 2 miles per day, sometimes I do more, especially in the summer when its hot and sunny. Those are great running days. Having said that, I've seen injuries like you are talking about in running partners of mine, and it sounds like you have stress fractures...but I'm not a doctor...so you should see a professional. Typically stress fractures are teeny tiny fractures in the bone that don't bother you typically, but hut like a mofo after a run. Some people can run with them and suffer later, other people just can't take it and become power walkers. I think a lot of people assume they are shin splints, but a shin splint will be lower on the shin, not near the knee, and will hurt in the shin muscle, not hear the bone. Either way, stress fracture or shin splint, don't run on them. Your work outs will suck because you hurt, and ultimately you will aggravate the injury and wind up sidelined for a longer period. Alternate cardio I would suggest: lap swimming (melts fat away, great total body workout, is somewhat enjoyable) cycling (but only if it doesn't bother your legs) or speed walking (once you are done mending, supposedly has nearly same cardio benefits as jogging with less bone/joint stress). Hope that helps!
I've been going 4 miles 5 days a week, slowly building up for about a month. Just today I tried doing a run and my left calf was so tightly wound. I stretched it out really well, but when I tried to run it just felt like it was pulled really bad, and this is after a 3 day weekend. If anyone has had this, please tell me that it goes away by tomorrow. 5 ibuprofen + 3 later tonite. really wish my mp3 player arm band would come already geez....... running is so boring.
if you are just getting into running dont run everyday. You cant go from not running to running everyday. You have to build up to it. Try running 3 times a week. It sounds like you have shin splints. Also try running on a treadmill. When you feel the pain in your shin dont run the next day, the only real cure is rest for shin splints, you can do exercises to build up the muscle in front of your shins but you just need to be smart about your training and understand your body. I did the exact same thing when i started boxing, was running everyday and skipping, i got shin splints so bad i had stress fractures and i litually couldnt walk. i have been running for years now regulary but still feel shin splints every now and then when i run too much, i just lay off the running a little then get back into it. Its about training smart not hard. You dont want to injure yourself when you can prevent it.
Taj is right. :thumbsup You have to build up to it. I always suggest run/walk where you run for xyz time, then walk for a break. Example: If you were an absolute beginner you might run 1 minute, walk 1 minute. Later you might build up to run 1 mile, walk 30 seconds. Another training tip, when running hills, if you are whipped and tired, walk the ups and run the downs. It won't chance your time much but it helps maintain energy to finish the run strong. For shin splints, again Taj is right. If you try to run on them they don't go away. Best thing to do is stretch a lot, ice them and walk for cadio in the mean time. My favorite stretch for shins (which are hard to stretch) are done by squatting over one foot, heel raised, weight on the ball of the foot. Position your weight over the heel, lean back and try to touch the front of your knee to the ground. Stick the other leg out sideways. You should feel that in the front of your shin. Good luck. :good
Thanks for the advice. Had 2 days off now and feels like it's getting better. I think when I'm feeling good again I'll start by run/walk alternating every other day and maybe swim on the alternate days. I'm getting hooked on the buzz I get after running.
If the pain is directly below the knee cap it sounds like Patella Alta to me. You've probably had it a long long time but the excessive exercise is aggravating the pain.
running is very bad for your joints. iv cut mine right down to 4 mile runs when i feel up to it. I used to do 6 miles a day and throw in the odd 10 miler on weekends! Its screwed my joints up just in general! I had good shoes too! But you need good shoes that fit properly http://www.sportsshoes.com/advice/running/choosing-running-shoes/ i now generally stick to the treadmill and interval training sprints ect. im far fitter than i ever was running too and my joints are far better!
the buzz is awesome ill give you that! After i broke the 10 mile barrier i couldnt stop smiling for days... unfortunately couldn't stop limping either haha
What kind of shoes are you using? I was having some pains until I went to a pro running shop and they fit me properly for shoes. Who knew the $10 walmart shoes I had were causing me pain.