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.
