Shin Splints

[Feeling Free 51]

Hi!

I never really been a "walker" because I get really bad shin splints. My shins get hard as bricks, they get really warm and red when I walk and they hurt like heck. I've tried different types of sneakers, I have to stop and stretch while walking several times and as you can imagine it is a pain to have to do this and I'm not getting the best benefit from walking. I have an elliptical and use that but walking is a social activity for me and I would like to join in with walking groups. Does anyone have any experience with shin splints?

[Crystal Woods 193]

I have had shin splints off and on for years since playing college fast pitch softball. The athletics trainers had me ice them down for 20 minutes before and after walking. I can't tell that it helped and to be honest I think it did more harm than good. I still struggle with them. I would speak to your doctor about checking for hairline fractures. Unfortunately other than starting slow and stopping when they hurt I have not found anything that helps. I use an eliptical for that reason. Good Luck.

[Feeling Free 51]

I have had shin splints off and on for years since playing college fast pitch softball. The athletics trainers had me ice them down for 20 minutes before and after walking. I can't tell that it helped and to be honest I think it did more harm than good. I still struggle with them. I would speak to your doctor about checking for hairline fractures. Unfortunately other than starting slow and stopping when they hurt I have not found anything that helps. I use an eliptical for that reason. Good Luck.

Thanks for your input! Looks like walking might be out for me.

[Pookeyism 1,143]

Don't give uo walking until you understand the cause. Go to a specialist.

I get wicked pain in my feet sometimes, and I love cycling so I focus on that, but I want to get back to running, so I guess I will be off to the specialist soon, too.

[nowatgoal 77]

I have suffered from shin splints most of my life. They rarely flare up now, but I'm not exercising to the extent that I did when I was young.

Here's what I have read, when researching for myself. You may know all this already, but hopefully something here will help. I agree with the suggestion to get checked out by a specialist.

Causes:

• sudden increase in distance or intensity of a workout
  
• inflammation of the lower leg muscles, those muscles used in lifting the foot
  
• can be aggravated by a tendency to pronate the foot (roll it excessively inward onto the arch) - this can be help with the proper shoes
  
• tight Achilles tendon or weak ankle muscles
  

What Helps:

• until they have healed, choose an exercise that will allow them to rest
  
• ice
  
• anti-inflammation medications
  
• stretching exercises for calf and front of leg
  
• possible change in footwear - careful attention to selecting the correct running shoe based upon the foot type (flexible pronator vs. rigid supinator). This is extremely important. In some cases, shoe inserts (orthotics) may be necessary
  
• when returning to walking, do so gradually
  

[mocha 22]

Calf raises have helped me in the past. Also, I start walking at a slow pace and pick up when I feel my calf muscles are warm.

[Feeling Free 51]

I have suffered from shin splints most of my life. They rarely flare up now, but I'm not exercising to the extent that I did when I was young.

Here's what I have read, when researching for myself. You may know all this already, but hopefully something here will help. I agree with the suggestion to get checked out by a specialist.

Causes:

• sudden increase in distance or intensity of a workout
  
• inflammation of the lower leg muscles, those muscles used in lifting the foot
  
• can be aggravated by a tendency to pronate the foot (roll it excessively inward onto the arch) - this can be help with the proper shoes
  
• tight Achilles tendon or weak ankle muscles
  

What Helps:

• until they have healed, choose an exercise that will allow them to rest
  
• ice
  
• anti-inflammation medications
  
• stretching exercises for calf and front of leg
  
• possible change in footwear - careful attention to selecting the correct running shoe based upon the foot type (flexible pronator vs. rigid supinator). This is extremely important. In some cases, shoe inserts (orthotics) may be necessary
  
• when returning to walking, do so gradually
  

Thanks!

Those are some of the exact same things I've read but they don't help much. I've seen a physician years ago about the problem but I guess now that I am older the pain is worse.

[Feeling Free 51]

Calf raises have helped me in the past. Also, I start walking at a slow pace and pick up when I feel my calf muscles are warm.

Thanks!

I am constantly having to stop to do the calf raises. I takes the fun out of walking. Like you, I start out slow but once I build up to a nice pace that will work my heart, I will have to stop. Needless to say, I've never lost weight from walking but since spring and summer are coming up, I thought I'd ask for suggestions.

[coops 1,790]

Hey!

I've suffered from shin splints since a young adult... I used to massage my legs with olive oil before and after training.

Now, after losing my weight, they have completely gone!! Seems like the cause, for me anyway, was being morbidly obese!!

Fingers crossed this will be the same for you... good luck!

[Feeling Free 51]

Hey!

I've suffered from shin splints since a young adult... I used to massage my legs with olive oil before and after training.

Now, after losing my weight, they have completely gone!! Seems like the cause, for me anyway, was being morbidly obese!!

Fingers crossed this will be the same for you... good luck!

Thanks!

I've never tried olive oil but I do have 100% castor oil and I'm going to try that. I forgot that 100% castor oil has those "healing" properties. I will rub my legs before and hope the shin splints stay away. Thanks for reminding me.

You're right, hopefully once I loose the weight, I won't have to deal with it.

[coops 1,790]

Hey indy... no worries... it really did help a lot, so much so, I was able to do some sort of training.

When I first got sleeved my exercise consisted of pretty much walking, walking and walking... the shin splints were there but not too bad... but I have to say within the first 4mths they had gone enough for me to start jogging on the tread mill... good luck and I hope the castor oil has the same effect for you! =]

[Afro_Cyster 74]

I suffer from shin splints also. I have found that they come from what I call my laziness. When I walk, I prefer to use my calf muscles to propel me forward rather than my thigh muscles.

I find that if I use my thigh muscles to lift my legs then let the rest follow suit, then my calfs don't feel the grunt of my workout.

I hope that I'm making sense.

[Feeling Free 51]

I suffer from shin splints also. I have found that they come from what I call my laziness. When I walk, I prefer to use my calf muscles to propel me forward rather than my thigh muscles.

I find that if I use my thigh muscles to lift my legs then let the rest follow suit, then my calfs don't feel the grunt of my workout.

I hope that I'm making sense.

Thanks, makes perfect sense.

[sabrina140 33]

I have terrible shin splits! Even a few minutes on a treadmill kills my lower legs! I have found something that helps tramendously though. So much so that I get excited to talk about them, ChoPats. www.cho-pat.com. Search for 'shin'.

I am not sure if everyone can use them (they are compression stocking type things). Totally worth a try! Good luck!