I'm 5'11 and used to be 60kgs in 2011 and a Professional Cricketer. I stopped playing after I had a surgery to my duodenum the same year, post which I have gained a lot of weight and now I weigh 89kgs. I have rekindled my interest in Cricket but when I run my shins hurt to the extent that I can't run any further and no matter what I do, it just doesn't get better. Any suggestions around this? I understand I need to loose weight, but how can I loose weight when I can't even run 1km.
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Hi. U have shin pain n not able to run for 1 km...its nt good. May u have sciatic pain because of overweight ,sitting or driving activities
do whole spine MRI. screening..
Than 1. cure your shin pain
2. Follow diet n exercise in non weight bearing position.
3. Follow.the advise of Your physical therapist n orthopedics.. Than
You can return to your game within 3 months.
Quadriceps strengthening exercises-
Quad Clenches: Lie flat on your back or sit upright on a chair with leg kept horizontally on another surface. Now, tighten the muscle on the front of the thigh by pushing your knee down. You should feel your thigh muscles clench, Hold for 3 secs. Repeat 10 times twice a day.
Short Arcs: Lie flat on your back or sit upright with your leg placed horizontally on a flat surface like a chair or bed. Place a rolled up towel under the knee. Pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3 secs and slowly lower them on the chair. Repeat 10 times twice a day.
Straight Leg Raise: Lie flat on your back. One leg and knee will be straight and other leg should be bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. Lift your foot up in the air, about 6 inches off the bed. Hold for 3 secs and slowly lower the leg. The knee must remain straight the whole time you are doing this exercise.
Towel Hamstring Stretch
Lie on the back, supporting the thigh with the hand or with a towel wrapped around it..
Slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time.
Hold the position initially for 10 seconds, and gradually work up to 20 to 30 seconds.
Seated Hamstring Stretch
While sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor.
Then, sit up straight and try pushing the navel towards the thigh without leaning the trunk of the body forwards.
Hold this stretch for 30 seconds
Repeat 3 times for each leg.
Shin pain is a comon issue in fitness training in the ground.keep this in mind that this is not a pthology. Its a weakness. Go for wax therapy. In exercise you can do is half squat while raise forefoot while hold this position as much as you can.you can do this exercise many times in a day. With this improvement will get is slow but hundred percent you will recover.
Suddenly returning to running after a long break can cause aches and pains.
If losing weight is your goal, you can do cycling or swimming which are non impact activities. It's the impact on the ground when you land on your feet that causes shin pain. Secondly you need to change your diet.
If running is your goal, then you need to change the way you run. Join one of the several running groups in Chennai. You can access professional trainers through these groups who can aid you in running the right way. Learn more about bare foot technique. You don't have to run barefoot, but incorporating the technique will reduce impact on your joints.
Lastly shin splint is a condition that occurs in chronic runners. Since you have started running only recently, it's unlikely that you have this condition.
If pain persists beyond 5 days visit an ortho surgeon who can examine the legs and advice you accordingly.
You don't have to worry much just find a good sports physio first.Shin pain is common issue in runners , you may be in wrong form while running try to remember if you ran with full foot or heel touching ground ? Most of time running little wrongly lands into this problem.
Soleus is the muscle which is the main reason for your pain, this gearing muscle first muscle which will start action as you begin to run with any sort of wrong form this gets fatigued , so streach Soleus and calf muscle &strengthing of both. Later therapist may give you TENS and ultrasound slowly start walking at speed of 4 to 6 km/hr at treadmill. For now if you wanna reduce your weight then you can do static bicycling or swimming. Best of luck