I am on active duty and run 2-6 miles every day. My shins hurt what can i do to pass my pt test in 2 weeks?

Question

I run every day during pt but i feel the toll it is taking on my body. I am only 19 years old and running gives me h**l. I have been in the service two years now and i havent passed my run in one year. I am getting discouraged and i need to make my next rank asap. Though we are in a combat zone <iraq> pt is still a must! I have developed pelvis problems also from running so much but i wasnt born to be a quiter. Someone help me improve! When i run now not only do my shins cramp up and sting but my pelvis hurts and i cant control my breathing!

Answer 1

make sure you warm up before running to get your muscles relaxed and ready. then stretch at the end. hold each stretch for 12 seconds. holding a stretch for less than a minimum of 7 seconds is pointless. spend a while warming up before and stretching afterwards.

try to get hold of some muscle relaxer or something like that, but if not, many athletes take ice baths to repair muscles after workouts, so soaking in cold water will help.

Answer 2

I would contact the camp medic, seeing if they can do anything for you. However, if you are a Marine, I wouldn&#039;t suggest doing so because Marines&#039; are not permitted to complain. Live it, love it - Marine Corps.

****Update: From am Airforce Mst. Sgt. (Not me) suggests you may have shin splints. Not sure if that will help. Enjoy and join the Marines Whoorah!****

Answer 3

Make sure you ice your shins, ice is a runners best friend cure all medication (loosely speaking). Not sure about the pelvis problem but i agree with the other person, make sure you stretch. Good luck in Iraq and thanks for your hard work, I really appreciate what you guys/gals do for us.

Answer 4

idk what to tell you about your pelvis, im sorry

but i think that you could have shin splints. you should apply ice, if available, to your shins for 10-20 minutes the day before you run.  but make sure you stretch your calves after iceing or they will become really tight.

Answer 5

First, thank you for being there, and being committed to a safer world and at the same time working on your fitness.  It sounds like you have a few issues going on with the running.  

First if you can’t control your breathing, the solution is simple slow down.  Take your run out longer then the distance you need to pass your PT.  Running a slow 3 mile run will help you run a faster 2 mile run as it will help you build your endurance.  So going full out for 2 miles may get you there faster.  The idea is to run and train smarter.

Second, you have what is commonly referred to as Shin Splints, or at least sounds like shin splints.  This is an over use injury, often new runners get this in the first 2 – 3 weeks but eventually as you strengthen your muscles along your shins this will go away.  You can also get this by running harder then you should.  I often get them when I do interval training.  Ice your shins after your run, and elevate your legs this should help somewhat.

Your pelvis is another issue, this could be related to your shins, you are compensating somehow when running which has changed your gait, which in turn put stress on your pelvis area.  I admit this is a guess as I am not a doctor and while experienced as a runner with injuries it’s the best I can come up with not knowing everything.

Also Shin and Pelvis issue could be related to the shoes you are wearing, you may not have a normal gate.  You may pronate or supernate, this would also put stress in areas that would not be normally a problem when running with a more neutral foot.  If there is a PT trainer who is knowledgeable on running have him look and see if you are in need of a different style of shoe (stability or motion control) .  Often an orthotic can help too.

Good Luck and thank  you for serving.

Harry

Answer 6

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the &quot;six pack&quot; muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. This should help you overall with your PT Test. Good Luck!!!