Along with proper shoes, where are you running? If you're running on concrete or pavement, it's a lot harder on the joints than grass or the treadmill. I'm coming off an ankle injury and I can't run on pavement, it has too much impact, but I'm fine on the treadmill because it's softer.
Definitely RICE it and don't run again until it stops hurting. This may be a day or two later, or even longer, but don't rush it. If it happens again [and you've taken care of everything else like proper shoes, etc.] then I'd check in with your doctor. Even if they don't know specifics about running injuries [my doctor doesn't], they can usually refer you to a PT or specialist. I've spent a lot of years going to specialists for my knees and they definitely help. I was originally told that I'd never be a runner because of my knees but with proper treatment and training, I've run 5Ks with no problem.
I'm not much of a runner - I walk on the treadmill and often run/walk, though. I used to get horrible shin splints but a few months ago I went to Fleet Feet (specialty athletic shoe store) and they fitted me with the appropriate shoes and I haven't had another shin splint episode.
I get shin pain pretty easily, especially when I walk too quickly or lean too far forward when I walk. I've found it helpful to strengthen and stretch my shins with a very simple exercise: toe tapping. I stand square on both feet. Then, keeping my right heel on the ground I lift the toes on that foot as high as I can and tap back down. Build up to 25 reps per foot, 2-3 times per day. It's easy to incorporate into your day, e.g., while you're brushing your teeth, waiting for the light to change, waiting for the elevator, waiting for your kids, etc.
Is it uncomfortable, or are you really in pain? If it's discomfort, I'd try to walk around as frequently as possible (like get up from your desk and walk around the office each hour, not go for a long walk). My rule of thumb is, if I'm feeling soreness/discomfort, keep moving unless that is really making the problem worse. It can take 6-12 months for joints and tendons to get used to a new stressor like running; the trick is to be consistent, but know when to back off so that you don't get a real injury.
This winter I was dealing with knee pain, and did a lot of icing, which helped quite a bit. However, I also kept running, and my knees would usually feel better a mile or two into my run, and did not get WORSE after the run. I backed off of my schedule a bit as well by substituting elliptical trainer for some of my runs, since the elliptical is easier on knees.
If you haven't been walking consistently already, you might want to start with walking only, and do that consistently for several weeks to a couple months, then try to add running in again slowly.
Fitness Minutes: (22,220)
1,537 7/19/12 2:11 P
I always thought stretching after a run was helpful, but Zorbs recently said that she never stretches, either before or after runs- I believe she said that.
It made me wonder about stretching and its value, but I do still gently stretch after runs, and use my foam roller after runs as well.
7/19/12 11:18 A
What kind of shoes are you wearing? Were you fitted for them at a specialty running/walking store? Bad shoes can give you all kinds of aches and pains, so I'd start there.
Fitness Minutes: (3,589)
105 7/19/12 11:17 A
I second the stretching after.
7/19/12 11:12 A
Is this soreness or pain? Muscle soreness is pretty normal and can be expected...pain is not normal. Did you speak with your doctor before you started your new exercise plan? He/she knows your medical history better than we do and may be able to determine if there is an underlying cause for your pain. Also, did you stretch after your run/walk? Stretching is essential to avoid injury.
Fitness Minutes: (175)
17 7/19/12 10:58 A
I started the 5K beginner training 2 days ago. I did the 4 mins of walking 1 min of jogging (x4) and yesterday I walked for 25 mins. PROBLEM: my left knee is hurting and both of my shins hurt to even walk around at work. SOLUTION: I have NO idea. I've tried icing my knee and elevated my legs at work. Could this be from me running/walking incorrectly? Feet positioned wrong? Any advice?
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