I want to exercise but... Shin Splints

[Anonymoose22]

I used to be reallt fit and would go to the gym 4 sometimes 5 times a week. This was before they all shut due to covid.

Now im finally ready to start again but I am physically unable to run more than 4-5 minutes and can barely walk after. My ankles stiffen to the point where I can't bend them and my shins... well, they're on fire. I've tried everything there is including various types of painkillers (ibuprofen rub, paracetamol etc) all before running and they've had no impact. I've tried taping my legs but that doesn't seem to improve the pain either.

The only other suggestion I can find and have been told is to 'stop doing the activity which causes you pain'. Well it's a no brainer to say that since I want to be able to for my own health and fitness and to hopefully return to my old self. I would need to lose around 22kg to do that and I simply do not see a way to achieve that without implementing some sort of running.

Any ideas or suggestions would be greatly appreciated.

[IannodaTruffe Mentor]

Shin splints are often caused runnersworld.com/shin-splints/ by the impact of exercise not being able to be absorbed by the musculature of the legs. It is very common amongst new runners.

Firstly reduce the impact, by slowing down, shortening stride, running on softer surfaces, avoiding heelstrike and wearing appropriate footwear, preferably proper running shoes fitted after a gait analysis.

You can also reduce the frequency and duration of that impact by having extra rest days and running shorter intervals.

To overcome the issue you need to strengthen the muscles by doing appropriate strengthening exercises as we as dynamic stretching pre run and static stretching post run.

This is all covered in the guide to C25K. healthunlocked.com/couchto5.... Check it out.

You will find a link in the guide to the Stretch and Flex forum where they can also help.

C25k is gently progressive, starting with running for only one minute at a time, so if you follow all the other advice, with patience, there is no reason why it should not work for you, as it has done for countless thousands of new runners before you .

You say that your motivation is to lose weight, but I am sorry to tell you that you will lose very little just by running. You need to address your diet more importantly, although exercise can help with that.

You actually sound very much like the average C25k new runner, most of whom transform their lives.

Give it a go and keep us posted.

[Anonymoose22 in reply to IannodaTruffe]

Appreciate the reply, ill give C25K a look and start off with that as well as the different stretches.

I am already doing a diet and have a gym workout plan, all I was saying is that cardio which in this case would be running would also help a lot