You are not
alone. Aching shins is a very common complaint for new walkers. And it
can also be a problem for walkers increasing their speed or distance.
Shin pain (generally referred to as shin splints) is caused from too
much stress on weak shin muscles.
Symptoms: Throbbing, tenderness, and aching from below the knee to the
ankle. The pain is normally worse early in the morning, hurts at the
beginning of your walk, and can gradually get better as your walk
progresses.
Prevention and treatment:
1. Warm up by walking at a slower pace at the beginning of each walk.
Then perform ankle circles (rotate ankle ten times in one direction,
then ten times in opposite direction) and toe points (point toes, then
flex foot - ten times on each foot) to get your muscles loosened up.
2. Do the ankle circles and toes points several times each day, or
write the alphabet in the air with your toes.
3. Use an ankle weight or exercise band for strengthening exercises:
Place a weight on your foot. While sitting; flex your foot and then
point your toes. Do three sets of 10 with each foot.
Or anchor an
exercise band to an object on one end and loop the other end around
your foot. Move your foot up and down and side to side against the
band.
3. Stretch your calves, shins, and Achilles tendon after every walk.
Tight muscles make the shin work harder to lift your foot.
4. Cross train (biking, swimming, etc.) once or twice a week.
5. Replace your shoes when needed and choose the right shoe for your
foot. Walkers should always choose flexible shoes with a low heel to
produce the rolling motion needed for fitness walking. If you over
pronate be sure to wear shoes that correct for this problem.
6. Choose a good walking surface. Avoid concrete if at all possible.
If you walk on a road with an obvious camber try walking out and back
on the same side of the road to avoid putting too much stress on one
leg.
7. Increase your mileage and speed gradually. The general rule of
thumb is to increase mileage at a rate of 10% each week.
8. If you are currently having shin pain you may need to take a day or
two of rest and start back more slowly. Remember RICE: Rest,
Ice, Compression and Elevation (and Ibuprofen works
wonders).
If you are doing all of the above and the problem does not get better
see a sports podiatrist. You may need orthotics to control severe
overpronation.
Compartment Syndrome
Pain on the lower anterior may be compartment syndrome, a swelling of
the muscles within the compartment. Increased pressure compromises the
area's circulation and function of the tissues in that space. Symptoms
include pain, unusual nerve sensations, and muscle weakness. This
condition requires a physician's diagnosis and surgical decompression
may be necessary.
Stress Fracture
Another cause of pain in the lower leg is a stress fracture. If you
have a definite spot of sharp pain when you run your hand along your
shin the pain may be a stress fracture. A horizontal rather than
vertical line of pain is another indicator and stress fractures
normally feel better in the morning after a night of rest. A bone scan
is necessary for diagnosis.
Selecting Walking Shoes -
People are always asking for shoe recommendations. Here are a few tips
to help you with your search for walking shoes.
