Gym Related Injury - change my training?

Eimee90

Hi guys, not looking for health diagnosis or anything, just wondering what I did wrong.

I started the gym two weeks ago going from very little excercise to a lot. I did 10 minutes running at 6.5 speed, 10 minutes intense cross trainer level 8, ten on bike level 8, 2 sets of ten leg press, arm press, and occasionally the rower. Its my 11 day out of 14 at the gym.

About three days ago I felt pain in my left leg, my dominant leg. But yesterday, on the edge of my shin, there's pain when I touch it, and when I stretch out the leg the pain goes up to my thigh all though my leg.

Im wondering is it my excercise regime or do I need new shoes. My running shoes arent great.

Any advice guys.

Wanderer78

Could be the shoes alright, get properly fitted shoes, won't be cheap, but worth it. Be patient to and enjoy the training. Best of luck

Oh almost forgot, rest days, very important! Life is not a race

Alf Veedersane

If your runners aren't great, that won't have helped but I wouldn't be surprised if it was because you went from no running to a lot of running.

Take a break from the running and see if it eases up. And get a decent pair of runners if you plan to run a lot. Running in poor runners will take its toll on ankles, knees, hips etc

guil

10 mins a day wouldn't be a lot for running I would have thought?

Eimee90

guil wrote: »

10 mins a day wouldn't be a lot for running I would have thought?

Well Im not just running, I,m doing cross trainer, bike, weights, rower straight after.

freemenfitness

If you go from no running to regular running and I am guessing not having been taught correct running technique it can cause injury. As others have suggested try getting in some regular rest days your body being sore is a sign you need to ease back.

Alf Veedersane

guil wrote: »

10 mins a day wouldn't be a lot for running I would have thought?

It isn't but it's the change from doing none to ten minutes a day for 11 days out of 14 that makes the difference.

It happens to runners as well if they increase their volume of training despite being seasoned runners.

It could also be affected by the runners and whether they create or exacerbate pronation or supination of the foot.

So its not likely to be the one issue in and of itself but going from 0-10 for 11 days out of 14 might well be a cause.

Eimee90

freemenfitness wrote:

If you go from no running to regular running and I am guessing not having been taught correct running technique it can cause injury. As others have suggested try getting in some regular rest days your body being sore is a sign you need to ease back.

I definitely feel like i put too much pressure on my left foot when running compared to my right.

ejabrod

If it is shin splints (which it could be by your description) there are a number of thing you can look at.

Your shoes would be the first thing and stretches specifically for the front of the shin. Place a towel on the floor under your foot, grab it with your toes and squeeze - repeat.

Kenesio Tape might also help

Wanderer78

ejabrod wrote: »

If it is shin splints (which it could be by your description) there are a number of thing you can look at.

Your shoes would be the first thing and stretches specifically for the front of the shin. Place a towel on the floor under your foot, grab it with your toes and squeeze - repeat.

Kenesio Tape might also help

maybe some foam rolling to, shin splints are nasty

Eimee90

ejabrod wrote: »

If it is shin splints (which it could be by your description) there are a number of thing you can look at.

Your shoes would be the first thing and stretches specifically for the front of the shin. Place a towel on the floor under your foot, grab it with your toes and squeeze - repeat.

Kenesio Tape might also help

what stretches should i do?

Eimee90

Wanderer78 wrote: »

maybe some foam rolling to, shin splints are nasty

I'm not in agony or anything, the area on the side of my shin is sore to touch and it runs up my leg to my thigh when I stretch but Im not in agony or anything. Really no ideas what I did to myself to be honest but I want to continue training so no idea how to approach this

ejabrod

elsa21 wrote: »

what stretches should i do?

Not being smart with this answer :

http://www.wikihow.com/Treat-Shin-Splints-by-Stretching
http://www.runnersworld.com/the-body-shop/4-exercises-to-prevent-shin-splints
http://www.bodybuilding.com/content/4-stretches-to-combat-shin-splints.html

Eimee90

ejabrod wrote: »

Not being smart with this answer :

http://www.wikihow.com/Treat-Shin-Splints-by-Stretching
http://www.runnersworld.com/the-body-shop/4-exercises-to-prevent-shin-splints
http://www.bodybuilding.com/content/4-stretches-to-combat-shin-splints.html

Appreciate it. Im back training after years so im just conscious of further injury and doing the wrong thing

Alf Veedersane

Lay off the running for a bit. You can replace it with the bike or whatever for now, if you wish.

When you go back (with a decent pair of runners), ease into it. Maybe start by walking and picking up the pace before you start to run and build up your times towards where you were for a few days. It should help get you back and prepared to be able to do that 10 minutes pain-free.

Eimee90

Alf Veedersane wrote: »

Lay off the running for a bit. You can replace it with the bike or whatever for now, if you wish.

When you go back (with a decent pair of runners), ease into it. Maybe start by walking and picking up the pace before you start to run and build up your times towards where you were for a few days. It should help get you back and prepared to be able to do that 10 minutes pain-free.

This is great guys, thanks so much

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