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Dealing with shin splints at the moment and as I'm only 17 and very lean my Physio said that surprisingly my calfs don't actually have much bulk or strength at all considering how much running I was doing. She wants them to get 'really strong' before I can try running again so they can support the bone. I've finally found somewhere with someone decent who I really feel knows what they're talking about!
She told me about a month ago to start doing calf raises with weights. I didn't get anymore info than this though apart from to do them on a step, rise quickly, hold then come down slowly. There was no specific weight- just to do 15, 3 times a day.
I don't know whether I was supposed to separate each set by a few hours or straight after each other. Whilst I had a gym membership (which ran out this week) I was doing 3 sets of 15 with 24kg of weight and I found they were burning towards the end of each set which I guess is good? But this was with 2 weights, so I had no spare hand for balance and on my second go fell off the step and whacked my head badly. The heaviest single weight was an 18kg kettlebell so I did the same again but this time I found I didn't get the burn feeling at all.
Now I'm at home it's hard to find the same sort of weight. If I'm not feeling the burn should I increase reps, number of sets, how long between etc? Is there anymore exercises I can do safely?
She also said that I should do them every day which I was doing apart from weekends- although I thought muscles needed a day off after to repair and build?
How long till I notice a difference? Cheers!