Bobaphat

I tend to get incredible pain in the posterior region of my lower legs when walking or running. I believe the muscle is called the Tibialis Anterior. This is very frustrating because I feel like I can't get a good cardio work out because this pain is holding me back.

I work at a desk all day and over the past few years have packed on a few more pounds than I am comfortable with and I have decided to start taking a nice 30 minute walk at lunch time in addition to my regular work out routine (weight training 5 days per week cardio 3-5 days per week on the treadmill or stationary bike).

Its been great as far as getting my heart pumping during the day, but I feel I could work that much harder if I could get past the pain that I get in this muscle. It sometimes gets to the point where I actually have to stop for a while. These are not weak flabby muscles mind you, they are sizable firm.

It mostly only occurs when I am walking at a very brisk pace, not while taking leisurely strolls or jogging. Jogging is not really an option for me as I don't have the facilities or time to change into running gear so I am pretty well relegated to walking. Has anyone had similar trouble? If so, do you have any thoughts on getting around this pain? I am not sure if maybe my technique is bad or if maybe my shoes aren't sufficient.

I am guessing the only answer is "just keep doing it and it will get better over time," but if anyone has had a similar problem and knows any secrets, I would love to hear them. Thanks

__________________
--size matters not-- yoda

cait987

Hmm, There are 2 options I can see here:

1: Are you using the elevation on the treadmill? I do max elevation and walk, however, for most people raising the elevation can cause pain in the lower leg or in the back due to being in the same place for 30 minutes at a time and your muscles bending back (or at least it happens to my mom, doesnt seem to bother me lol.)

2: If you cant fix it, try a stairmaster maybe, I just got one and it is a hella lot harder then a treadmill but it uses a different muscle so you may not get the same pain, I can jog easily for ... ever really however when im on a stair master its tough to put out a 10 minute exercise (its also very good cardio)

However, they cost like 3500 dollars so a stairmaster only really works at a gym or if you have about 1500 dollar sitting around to buy a used one.

WarWagon

Sounds like what you are describing are shin splints. Assuming that its actually the muscles that are sore and not the result of a stress fracture, there are several things to look at.

One option is anti inflamatories. I've used them as I have this same problem due to an extensive amount of walking/strain that is put on certain muscle groups due to rifle shooting. For a non medicinal alternative and immediate relief, use ice and lots of it.

How are your feet? Having flat feet or the wrong set of shoes will DRASTICALLY increase the pain of shin splints, so a set of new shoes or an orthopedic insert may be in order.

Taping the shins will also decrease the pain dramatically, but should not be used as a permanent mask to cover up an ongoing medical condition. Good luck!

seizei

you said it hurts on the posterior lower leg... that would imply the gastrocnemius muscle to me (the calf muscle). That one points your foot and helps to flex the leg. The tibialis anterior runs on the front of the lower leg, and flexes the ankle (brings your toes toward your shin).

All I can say to reduce pain is to stretch well before AND after cardio, and to ensure that you are adequately warmed up before beginning. You could jump up and down, springing with your feet... do jumping jacks, stand on tip-toes... just make sure blood is flowing before you start walking.

Some stretches you could do are:

- put your toes against a wall and lean into it, stretching your gastrocnemius.
-point your feet, and use your hands to extend the pointing a little farther.
-stretch the side to side ankle movement, by standing on the side of your shoe, 1 foot at a time. Do both sides... the inside side is tough to stretch.

__________________
"If you're not weird, you're not interesting".
I'm very interesting ...

seizei; (adv - Japanese) at the most; at best; to the utmost; as much (far) as possible. (pronounced - say-zay)

thingstodo

Sounds to me like you are beginning to get sciatica. That's from torsion in the lower vertebre, aka, lower back trouble.

Sitting a lot and packing on the lbs. can aggravate this, as well as bad posture and just time.

You need several things:

1. some good back and ab excercises
2. make sure your matress doesn't bow in the middle like a hamock - you need good support for sleeping and whatever you do, don't sleep on your stomache!
3. a good chiropractor

To find a good chiro for this, call around and ask them what technique they use. When one says Gunstead, make an appointment. It is a tachnique that works well for this spine problem and especially on larger people. You'll need 2-3 visits a week for the first few weeks and they theybegin to slow down. I go every 1-2 months to keep things in line. Just think of it like aligning the front end og your car. If you don't, your tires wear out, go flat and then you can't drive it!

__________________
If you're wringing your hands you can't roll up your shirt sleeves.

Stangers have the best candy.