I get a lot of pain in my calves front and back of shins, they seem to get super tight...feels like the muscle is going to rip off the bone...I was told this is shin splints? The only time i feel the pain is during this running, squats and all feel fine. Planning to rehab it by taking a little time off then slowly working back into full routine:

Week1: No leg work except biking
Week2: Biking and Squats
Week3: Biking, Squats, Plyometrics
Week4: Full Routine: Biking, Running, Squats, Plyos

Biking for Light cardio probably daily to get the blood flowing, Stretching atleast once daily, and soaking in epsom salts at night.

Thoughts?

that shit happens to me too.
but thats when i dont run for a while and start to get back into it.

i think its because when i start running again after a while off, i try to push myself too soon.

i was told it could also be due to bad form.

idk. anyone more educated on the subject? do tell.

I read that there can be a number of causes, bad form and pushing yourself too hard are both a cause. Bad form, bad surface, bad shoes, trying to make speed improvements too quickly...

Bad Form yes, Bad shoes yes, but its not speed improvements - its trying to run too far too soon that is the other no go. You gotta take time to build to long distances. If you've never run and you try running 5 miles a day you are GOING to get shin splints. Work more on running faster for distances in the area of 1.5 miles to 2 miles to start with, then over the weeks build up to 3 then 5 then 7 and so forth.

There are also exercises that will help prevent shin splints. Lean against a wall with your feet about a foot away from the walls surface. Proceed to lift your feet, (toes first) off the floor while your heel remains in contact with the ground. This will work the muscles that are directly behind your shinbones, which swell and put pressure on the bone during extended running.

3 sets of 15 should be a good start. Try this while you are resting up from the shin splints (rest is also mandatory because if you have shin splints there is a chance you've already started on stress fractures running through the bones. Certainly not a guarantee on that but its possible.)

I think i injured mine due to improper form sprinting at the end of a run, was a short run but was dead tired causing me to use bad form..they hurt afterwards and each time after i tried to run i got this pain.

I used to get those from playing basketball too long, but eventually they went away. You should probably slowly work your way up to the mile and maybe change your shoes. Why run the mile anyway? There are better forms of conditioning.

i run the mile just to be used to running for sports

Running the mile is good... but only as a starting point or as part of an interval routine. I'll generally run a mile as my warmup for a sprint day

Mile 800 800 600 600 400 400 400 400

When I get in shape again I hope to drop that warmup mile back under 6 mins... Right now i'm killing myself to run it in 6:20

When I was in shape that 6 minute mile was my split time on a 2 mile

I run the mile as a warmup to my upperbody routine. Im definitely going to be getting into some sprinting soon though...im really working hard on my vertical leap right now.

You might want to get it checked out by a doctor just in case. My friend used to have muscle pain and fatigue during exercise. Turned out it was anaemia

i had this problem and i still kind of do but its gotten alot better. i started going squarts again and for some reason once my body heals from the squats and i run again i dont feel as much pain in my lower legs.

dont fuck w/shin splints they can and often do lead to stress fractures which ruined a track season for me


try this in the gym, after a warmup put the edge of a 5lb plate over toe part of your running shoe & flex your toes upward while standing.

a few sets of those helped me, also watch the surface & make sure your shoes are good & fit well

ohohohohoh this happened to me when i was a noob runner yo.
The solution is simple, flex your feet (Ankles) when you run,
And also remember to jog for about 2 months before you sprint okay?
Your brain needs to get used to your running pattern before you start sprinting. know what im sayin?
Its basically like a baby learning how to walk before it even started to crawl and thats not good. If you jog slowly your mind gradually forms your running pattern. After you get comfortable jogging then you can do the real shet like sprinting.

Ohhhhh and you also bike... the thing about biking is that people dont know when to stop biking because its so much fun, they dont know if there really tired or not. Your shins probably hurt from biking and running at the same time.
1) always do a 10 - 15 minute stretch before you start riding your bicycle or before you start running. And do 40 jumping jacks with your feet flexed. And also keep in mind that running to much is bad for your knees so dont push yourself.

S-T-REEEEEE-T-C-H

shin splints u need to stretch out ankles i believe . at least thats what worked for me.

I STILL GOT THESE MOTHER FUCKERS

yea, you should always start slow when your beginning to run. Funny story, a buddy of mine one day was jogging, he said he jogged like 5 miles. And he hadn't ran for a long time, so starting at 5 miles is not the way to go. and because of it, he fucked up his foot and has been using a cane for the past month. you should start with 1-2 mile runs, then gradually build up time/distance.