Shin & ankle pains from running

[jg42058p]

Hey,

I am interested in what techniques I can use to reduce the pain in my ankles/shins from running.

I'm very over weight, about 270lbs (not much muscle), 6ft tall, male 25 years old.

Im trying to jog to lose weight, along with diet.
I'd like to jog daily, but it's so hard on my shins/ankles.
Trying to do some weight training throughout the week.

Any supplements I can take that can help?

I've heard ice - but how long do you use it?

How about heat?

[HawaiianPride.]

What type of shoes are you running in? Sounds like you may have shin splint. Look into the R.I.C.E.R method.

Try Cissus-Q for your joints.

[jg42058p]

I have running shoes with inserts I got from the doctor.

How much cissus-q do you suggest?

You mean cissus-quadralungaris right?

[HawaiianPride.]

Yes sir, make sure you are running properly as well. Many people have terrible form/posture. This will hinder your performance and cause pains.

USP labs SuperCissus is g2g. 1600mg PD. 1 capsule prior to breakfast and 1 prior to your last meal.

[jg42058p]

thanks, very helpful much appreciated

[bigslick7878]

Get a stationary bike if running is hurting you.

At 270 that is a huge amount of stress you are putting on your legs.

Wait til you get down....a lot to run. Until then play it safe and pedal away.

[BIGB]

running is very tuff on joints due to the pounding on the pavement if you can try to find a grass field jog slowly around it and then walk at a brisk pace this should help with the pain and help shed the pounds.

[BgMc31]

Sounds like shinsplints to me. Ice, Ice, Ice!!! Check your shoes as well. Bad shoes will cause shinsplints like mad. Stretch your calves and your shins extensively.

[Ferdinand]

Am not overweight but i get the same problem on cycle due to massive pumps.

I do ALOT of running and endurance training since am doing crossfit and not bodybuilding.

Make sure your warm up REALLY well and it's important to have a "lose" running style, dont tence up and keep your upper body and shoulders as lose as possible.
It also takes away alot of stress on your legs if your try to land on your heels and do a rolling motion "kicking" with your front part (toes).
And ofcourse stretching atleast 2x 30 sec on every muscle on the legs.

[Regular guy]

I would recommend against running daily until your much more conditioned. How old are your running shoes? I get about 3-6 months out of a pair, I only wear them for running only after they get old for running do I lift in them or wear them for walking around or yard work. You probably get what I mean. As far as inserts be carefull!!! I ruptured my plantar Fascia running in a set given to me by a podiatrist (foot Dr my spelling sucks) damn thing popped like a rubber band 1/2 mile into a 3 mile run and I finished the run!! But what I'd advise is not to do that if it hurts stop. The more advance running shoes and inserts have gotten the more injuries to feet are being seen. As a side note it may have not been the inserts that cause my injury as a week before I had the steroid injection into the bottom of my foot: Kenalog, lidocaine, and novacaine @ 6CC.

X2 poor running technique will increase your pain. Look up pose running.

X2 on sounds like shin splints (I'm not a DR so not diagnosing) RICE and NSAIDs will help.

You will need to really stretch.

Just my $.02

[wifor]

270 lbs is a lot to haul around running and puts tremendous pounding force on your feet and legs. I am 235 and 5'10" and I feel that force also. Here is what I do....mix walking and running. 3 minutes run/ 1 minute walk for 30 minutes or however long you want. I can do anywhere between 10 and 13 miles this way and not tear myself up. I also slow down the pace. Good shoes are a must to protect yourself from injury. Hope that helps!

[BgMc31]

I tip the scales at between 300-315lbs and run regularly (sprints and limited distance). Once you develop the endurance your body will adjust, just take things slow. Of course, I'm in pretty good shape (for a 300lber, lol). Don't try to rush things and like the above poster posted, mix running and walking.

[sprinter911]

I know a thing or two about running....

Shoes are very imortant. Make sure you go to a running store and let them perform a test on you to determine if you're a heal striker. Most cases of shin splints are caused because your lifting your tows when you're landing on your front foot. they will set you up with a shoe that fits your running style. Most running stores run this diagnostic test for free. Some even record you on a treadmill and play back the video to show you what you can improve on. You are definitely hauling alot of weight but NFL lineman can really run. You can ice your ankles and shins after stretching out when your run is over. Slowly increase your frequency and intensity and your body will tell you when you're ready to pound the pavement again. If you live near a school with a rubberized track you should give that a shot instead of the road or sidewalk. The run, walk, run method is a great way to increase your endurance and won't kill your ankles and/or shins.

PM me if you would like more info. I have been, and always will be a runner. I love it and I'd be happy to share my knowledge on the subject.

--Sprint

[Times Roman]

running is very tuff on joints due to the pounding on the pavement if you can try to find a grass field jog slowly around it and then walk at a brisk pace this should help with the pain and help shed the pounds.

Earlier in my life, I was an avid competitive runner. So this is something I know a little about.

Obviously, you need to lose some serious weight. Weight is the enemy. Determine a target weight, go a "smart" Atkins till you hit it, then add carbs depending on what your other weight lifting goals are.

Run on grass! This is the absolute best advice you'll find. No matter how good your shoes are, what kind of insoles you have, if you run on pavement, you will have problems at your weight. Running on grass absorbs so much more of the impact. And when you get tired, don't stop. Keep walking. And then when you can, start jogging again. Keep this up for 45 to 60 minutes a day at 70% of your max heart rate. (something like 220 - your age)

Run in the morning before you eat. Best time to run, and you will burn the most fat.

Good Luck!