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General Fitness & Nutrition: achy everywhere-whats up??

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  1.  
    • CommentAuthorFree Memberflyn1898
    • CommentTimeSep 6th 2008
     
    flyn1898

    So for the past few weeks i have increased my mileage to 6.5 miles and have been having aches in my knees, feet, and now the bottom end of my right gastrocnemius. I am in desperate need for new running shoes and will be getting them very soon. Just wondering if achiness like this is common with increasing mileage. With my knees it feels mushy when my heel strikes, like the joint isn't solid-doesn't happen during all my runs though. anyone know whats up?

  2.  
    rpetreccajr

    Start with getting new shoes that are properly fitted and right for your particular biomechanics. Go to a GOOD running store and let them analyze your gait. Don't skimp here as this is the one essential piece of equipment for running. Next, make sure that you aren't increasing your mileage too fast - no more that 10% increase per week. Third, stretch after your runs to keep your muscles limber and help deal with any nagging injuries. There are lots of specific stretches for specific muscles. Fourth, Look to include some strength training for your quads, calves, glutes and core. Fifth, make sure you are getting enough recovery in. Your body needs to heal from the stresses of running. How much recovery you need depends on lots of things, age, weight, fitness level, etc. Finally, remember RICES - Rest, Ice, Compression, Elevation, See a doc. Treat your aches and pains yourself with the first 4 and if those don't resolve the issues within a couple of weeks, go see a professional.

    To re-emphasize, start with good shoes. If you are in "desparate need" then you are probably going to get the most bang for the buck by simply getting shoes that are right for you.

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