Shin pain and foot cramps.

[renaissancesun]

This is what the treadmill has given me so far. My shins hurt when I walk and when I point my toes to stretch my shins, or for any reason, really, I get cramps in the arches of my feet.

Help!

[zoebird]

the cramps in the arches may be due to the way that your foot is constructed. some people naturally get this. in order to help prevent the severity, remember to get enough potassium and to keep your electrolytes balanced. Coconut water, watermelon juice--these are great for keeping electrolytes in order. bananas and the like, good for potassium.

after that, you'll just have to learn how to work with them. Instead of just stretching your shins my pointing your toes, try rolling your ankles in circles. then, you don't have as much as an opportunity to hold the tendons/muscles in the arch such thta you get cramps in that place--you also get great counter stretches.

work on a posture like childs pose, with toes curled under ('flexed feet') and toes pointed. this should reduce cramping and give you adequte stretch of the area. it's also great for your back and hips.

another thing to look at is form. you may be walking a bit too much heel-forward--which often tightens the shin muscles. it's a common 'clomp' for treadmillers, so it's not surprising. try to 'land' your foot with a little more of the weight forward on the heel, rather than on the back edge of the heel. work on changing the 'form' of your walking, and make sure that your treadmill isn't at an incline.

i hope that this helps.

[renaissancesun]

Ah, I have been having the treadmill on an incline for a lot of the time to build up my thigh strength. I will flatten it out and see if that helps.

[oriole]

The shin pain is probably shin splints. You'll want to take care of it soon, or it can lead to a stress fracture, which is no fun at all. 2 easy things to do: 1) spend about 10 minutes a day standing with your toes up on a piece of wood or a book, something about 1" off the floor, and your heels on the ground. I do it while I'm doing dishes. This streches your calf muscles and strengthens the muscles on the front of your shins. 2) Do the "furniture lift" described here (http://www.coolrunning.com/engine/2/2_5/183.shtml#anterior). I do something similar, but with a thera-band.

The foot pain may be the start of plantar fasciitis, which a swelling of the connective tissue that runs under your arch. Lots and lots of good exercies here (http://www.sportsinjurybulletin.com/archive/plantar-fasciitis-exercise.html). Try the "toe grasping." It's worked for me.

Are you wearing good running shoes? All your problems could be due to the wrong shoes.