Legs killing me! any ideas?

[hockeyguynick]

I started working out pretty hard core considering that I did very little before then, other than climbing around ships at work. Started slow and have been building up weight-wise and running distance. I've been consistently running at least a 5k a few times a week, up to 5-6 miles, and cycling 10+miles on the other days. Problem is, I've been hindered lately by my legs. It's hard to explain exactly, but it almost feels like shin splints,but also the ache goes deeper, into my lower calf muscles as well. I've been trying to focus on a better posture/stride, stretching more, and I drink a ton of water. I do know that I'm very flat footed, so I'm afraid maybe my shoes aren't giving enough support. ... anyone else have some opinions on this? I know most runners get minor aches in their legs, especially when going longer distances. But mine seem like more than normal, which sucks, since as far as cardio is concerned, I'm good to keep on going but my legs get to hurting so bad i have to call it quits.

[hockeyguynick]

Oh, and I try to do leg workouts about 3 times a week, including squats lunges dead lifts, and calf raises (while holding a 20lb dumbbell)

[williamhj]

If you're able, get in with a physical therapist.  It is important to get it checked, because if it could lead to an injury that could lay you up for an extended period of time.  After I started increasing my running distance I started to have some aches and pains around one of my knees.  Rather than trying to medicate it or work through it I got into a PT who is also a runner.  She help me understand what is going on and what exercises I can do to eliminate the pain AND protect me from injury.  

Check around to see if there are PT folks who specialize in runners or even clinics focused on running.  I'm very glad I did it.  Until you're able to get in perhaps reduce your running a bit - you could up biking to keep your cardio going.  

[DominicJ]

Rest Days are not optional

You're just wrecking your legs at this rate.

[LeanMachine]

You have to listen to your body. Today i was going to do a long jog and no lifting workouts but i just passed out asleep for another 2.5 hours lol My body is just saying NO, so i am taking a rest today, luckily none of my clients booked me in today so i get to sleep on my hammock all day.

Rest Rest Rest (that's when you get stronger)

[dancefoxtrot]

Hockeyguy

Get to a good physical therapist and also get fitted for a supportive insert for your shoe. Shin splints are common so take care of the cause sooner than later. Sounds like you need some rest time for a sensible program and longevity. Too much, too soon can damage our tendons, cartlege and muscles. This is a life time journey not a sprint. 

Good luck,

Barb

[hockeyguynick]

Ok, so more rest, and see a PT... thanks guys, I will look into it! I got into a routine and it's become an addiction, especially since I'm seeing results, so it's hard to rest lol.... but I will try

[pidgeon92]

Foam rolling. I do a 5K three times a week, and do other classes at the gym 3 days per week. I try to foam roll all parts of my legs (15-20 minutes total) most of those 6 days per week. I have no pain whatsoever, whereas before I used a roller my legs hurt all the time.

[WendyB]

Shoes?Socks? They are both so important.

[loveabull]

I'm older and have moderate RA, but I find popping two Aleve before a big workout makes a difference, afterwards too. But as other posters have said, regularly overdoing it and you're going to do damage not stay fit.

[williamhj]

I get what you're saying.  I've found that on a lot of rest days I feel lazy 🙂  However it is vital to give your body a chance to rest and recover.  You need to rebuild what has been broken down.  Not only do you need to let your body rest but be smart about how quickly you increase distance or pace.  I've had to be pretty disciplined because I feel eager to push forward, but I don't want to be laid up for weeks with an injury because I pused too hard. 

[DominicJ]

I just did a 5k

I've been off for two weeks injured

I've lost 10% off my pace in that time.

[zsarah]

I have been training for a half marathon and my knees have been killing me. I googled "runners knees" and got a lot of responses. There's 3 exercises that I now do that help A LOT!!

One is to put one foot on top of the other with your legs straight out (I do mind on the bed). Pull your bottom foot towards the foot on top and push the foot on top towards the bottom one. Hold for 5 sections, change feet and do 10 repetitions. 

It seems really, really easy but it helps.

Good luck.

[MRose]

Hi @hockeyguynick! 

As @DominicJ said, rest truly is absolutely essential, and as @WendyB said, shoes are vital! I am incredibly flat-footed, and that was my biggest hurdle. I could run a fair distance before I was tired, but I could barely make a half mile before having to go back to walking because my legs and feet hurt so much.

If you aren't able to go to a PT (really, you should probably do this either way), try just going to a shoe store (a legitimate running shoe store, such as New Balance) where they measure your feet, look at your stride, and watch you walk to see if you pronate/supinate, etc. Something to note, though... if you've been wearing the wrong shoes for a long time, the first couple of days in better shoes are gonna hurt like stepping on a Lego while you run... but after that you'll be on cloud 9!

[sweetcaroline22]

If there is swelling, it sounds like you are headed for a  classic anterior compartment syndrome... I am not a doctor, just a high school bio/anatomy teacher that used to be an athletic trainer in college.  I get the addiction.  I worked REALLY hard to lose 35 pounds and get past a bout of slow rehab of plantar fasciitis. So, when I was finally cleared to run, I was a good girl.  For, like... three days of slow interval training and jogging small distances, kept it under two miles.  So, feeling my oats--day four I run for well over an hour.  I discovered that my IT bands now hated me, and walking became a chore. So did standing, and sitting... and laying very, very still.   So, now I listen to the advice I used to give atheletes.  Rest days are crucial.  See, the way you build muscle is you can picture the fibers like rubber bands.  When you work, you stretch and snap some of them, protein comes in and builds them thicker and stronger--reinforces them. You need time to let protein do its job. And when we overtrain, it gets overwhelming.  You got to set a pace that the body can keep up with.  Last thing?  Besides rice (rest, ice, compression, elevation) there are NSAID--only take ibuprofen with food. it will cause ulcers.  Eat bananas. Atomic balm and walking like a duck--toes in the air, or pushing my toes up and into stuff always helped my shin splints.   And try yoga.  Seriously.  It will teach you ways to get stretched out and limber. It may feel really silly, but poses like pigeon and reclining hero feel REALLY good.

[hockeyguynick]

Thank you for all your responses guys. I have not made it to a PT yet, but I work for a large industrial company that employs quite a few I can get lined up with. I've also been foam rolling and got a good sports massare last week (they said my muscles are a mess so ill be going back for more)I did goto a running store who recorded my jog and showed me how bad I was pronating, and fit me for some supportive shoes. They definitely helped, and I have been taking days off. But I still have pain, and noticed it's just in one leg, and it's a sharp pain in one spot on the inside of my shin.... doing research it's starting to sound like a stress fracture, hopefully not, but I'm setting up an appt with my doctor to make sure.

[williamhj]

As hard as it might be i encourage you to stop running if you are worried about a fracture. Bike, use the elliptical, swim etc to keep your exercise going. I would worrying about making it worse and needing to take even more time off.