What to do for ongoing leg pain and foot discomfort after starting track training? - #29220
I started track this year and at the beginning of the season I started feeling sharp pains in my right lower leg and was told by a medical sports person that I had the beginnings of shin splints. now, it has been about 1 and a half months and I no longer feel sharp pains but I have started doing stretches and exercises to strengthen the muscles to try to get rid of shin splints and now I have an overall pain on both lower legs sometimes but I can't tell if it is actual pain or just soreness from the muscles growing. This week I started doing ice after practice and I feel amazing with little to no pain what so ever for the rest of the day then I wake up and it hurts so bad and it is a cycle that has been happening this week and like I said I don't know if it is just soreness or actual pain also I recently started getting a pain on the top of my right foot only if I press it... no bruising/swelling/etc anywhere
How would you describe the pain in your legs?:
- Dull and achyWhen did you first notice the pain on the top of your foot?:
- This weekHow long does the pain last after you wake up?:
- Most of the dayHave you made any changes to your training or stretching routine recently?:
- No, same routineHow often are you icing your legs after practice?:
- A few times a weekDo you have any other symptoms like swelling or bruising?:
- No, none at allHow would you rate your overall physical activity level outside of track?:
- Moderately active100% Anonymously
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Doctors' responses
Your pattern of pain—history of early Shin splints, improvement with ice, morning pain that lasts most of the day, and new tenderness on the top of the foot when pressed—most often means overuse soreness that is still healing, but it can also signal the early stages of a Stress fracture, especially in runners.
Right now, this sounds borderline between normal training soreness and overuse injury, with the foot pain being the key warning sign to watch.
What to do now: Reduce running intensity and volume for about 7–10 days (not full rest, but lighter training). Continue icing after practice for 15–20 minutes. Use supportive running shoes and avoid hard surfaces if possible. Gentle stretching and strengthening are good, but avoid pushing through pain. If pain is present when simply pressing on the top of the foot, limit sprinting and jumping until it settles.
Signs it’s likely just soreness: pain improves with rest/ice, no swelling, you can walk normally, and performance is only mildly affected. Signs to get checked soon: pain in one exact spot on the foot or shin, pain that persists all day, worsening pain with running, limping, or pain that doesn’t improve after 1–2 weeks of reduced training. In those cases, a clinician may order an X-ray or scan to rule out a stress fracture.
Overall, because you already had shin splints earlier this season and now have new localized foot tenderness, the safest approach is temporary load reduction rather than pushing through—this often prevents a minor overuse problem from becoming a true fracture.
Hello dear See as per clinical history it seems medial tebial stress syndrome No doubt ice provides relief for some time but that is transient in nature Iam suggesting some precautions Please follow them for atleast two months Avoid overactivity like biking cardiac exercises and running Do fir short duration Switch to mild movements Do exercise with breaks Take good balanced diet with rich proteins Avoid wearing tight shoes Prefer light weight shoes Avoid junk food Avoid excessive weight lifting to avoid knee injuries. In case of no improvement or Swelling Pain or discomfort Consult orthopedic surgeon in person for better clarity Regards
Based on your description, you’re dealing with symptoms consistent with overuse injuries like shin splints, which are common in runners and track athletes. The switch from sharp localized pain to more diffuse soreness in both legs suggests your body may still be responding to physical stress, possibly from microtears in the muscle fibers, and it’s good you’ve started strength training and stretching to address this. However, one important difference is the foot pain on the top of your right foot, which could represent extensor tendinitis or early signs of a stress fracture, especially since it’s tender to the touch. Given this concern, it’s essential to manage this appropriately to not exacerbate any potential injury. Continuing with icing is beneficial, as it reduces inflammation and helps with pain management, but you might also need to incorporate adequate rest days into your training schedule. Proper rest is crucial for muscle repair and preventing chronic issues. Consider evaluating your footwear as well; worn-out shoes can contribute to improper mechanics and exacerbate issues. If pain or discomfort persists, it might be wise to get assessed by a healthcare professional for a more precise diagnosis — especially since stress fractures require different management, like modified activity or wearing a protective boot to allow healing. Remember, ignoring symptoms or pushing through significant pain could lead to more serious injuries, so listening to your body is key. Additionally, ensure your stretching and strengthening routine incorporates exercises that support overall leg and foot health, targeting not just the calf muscles but also the anterior shin and foot muscles. Keep an eye on pain intensity and any changes in symptoms—worsening pain or swelling should prompt a visit to a specialist.
Your symptoms are most consistent with ongoing shin splints (Medial tibial stress syndrome) rather than simple muscle soreness. The key clues are the dull, achy pain that worsens with running, the “morning-after” pain despite feeling better after icing, and the fact that it has persisted for several weeks. Normal muscle soreness usually improves within 24–48 hours and doesn’t cause this repeated cycle. The new tenderness on the top of your foot is also important—it may indicate early stress irritation, which can develop if training continues without enough recovery.
Overall, your legs are still in a recovery phase, not fully healed. The best approach now is to temporarily reduce running intensity and volume, include rest days, continue icing after activity, and focus on low-impact cross-training (like cycling or swimming). Make sure your shoes are supportive and not worn out, and avoid hard surfaces if possible. If pain continues or worsens—especially the foot pain—you should get evaluated to rule out a stress fracture. This is a common situation for new track athletes, and with proper load management, you can recover and return stronger without long-term issues.
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