Prevent and Treat Shin Splints From Walking
Shin splints are a common issue when starting a walking or running program, taking up dancing, or beginning military drills. Even seasoned runners and walkers may experience shin splints if they push themselves harder by increasing their mileage or speed.
What Are Shin Splints?
Shin splints refer to pain caused by inflammation along the edge of the shin bone, often triggered by exercise and the overuse of lower leg muscles. This state, also known as medial tibial stress syndrome, is particularly common among runners, dancers, gymnasts, and military recruits.
There are two types of shin splints—anterior and posterior—each affecting different areas of the leg and causing distinct issues. Without proper treatment, either type can progress to a stress fracture or result in the muscle detaching from the bone.
Symptoms of Shin Splints
If you have shin splints, you may have a sharp pain or a dull ache along the inner part of your lower leg bone (tibia) during activities like walking, running, or dancing. The pain is typically located at the front of your leg in anterior shin splints or at the back of your leg in posterior shin splints. You might also notice mild swelling along the inside of the lower leg between the ankle and knee.
If the pain persists even at rest and goes untreated, it can develop into a stress fracture. It’s important to inform your doctor about any ongoing pain.
Causes of Shin Splints
Shin splints are caused by swelling of the muscles, tendons, and connective tissues in response to repetitive stress and overuse. They often develop when you begin a new activity too abruptly without gradually increasing your intensity.
Overuse can also occur if you fail to allow sufficient rest and recovery between workouts. Other contributing factors include structural issues with your feet or gait and wearing unsuitable footwear.
Shin Splints From Walking
Although rare, shin splints can occur from walking, particularly if you are new to walking long distances or have recently increased your pace or mileage. To aid recovery, consider reducing your walking intensity or distance until the condition improves.
Training Changes
Shin splints can develop when you suddenly increase your physical activity, whether by starting a new exercise or modifying your current routine.
Introducing hills, uneven terrain, or concrete surfaces to your walking or running route may place excessive stress on your body swiftly. Uniformly, increasing the frequency, intensity, speed, or distance of your training can also contribute to the condition.
Foot Shape
The shape of your foot can influence your risk of developing shin splints from walking or running. For instance, the arch of your foot may contribute to the risk, with shin splints being more common in individuals with flat feet or high, rigid arches.
Improper Footwear
Wearing worn-out shoes or footwear that does not suit your feet can heighten the risk of developing shin splints.
Stride
Overstriding, which happens when you extend your leading foot too far forward while running or walking, can also lead to shin splints. This not only puts extra strain on your shins but is also inefficient and does not improve your speed.
Relieving Shin Splint Pain
Pain relief comes from from running or walking with various activities. If pain occurs, follow the steps below:
Rest
Reduce your exercise at the first sign of shin splint pain until it dimishes. If you have to get back to your inception, walk at a low intensity pace and try to walk on softer a cushiony surface preferably. Dirt trails will be the softest, asphalt is preferred over cement.
Always take time off to heal if shin splints keep happening. Healing may take two to four weeks. Swimming or biking, which will not stress your shins.
Ice and Pain Relievers
Cold packs should only be used for 20 minutes each use. Diect contact with ice is not good for your skin. Place a towel or fabric between your leg so the cold pack is not exposed.
Use Advil (ibuprofen) if you have swelling or pain. Always consult with your doctor prior to taking medication.
Heat Therapy and Massage
After pain and swelling goes away, which may take a few days, use a heat wrap prior and following any activity, whether after you return to your normal running and walking activities or any other preperation.
A deep tissue massage of the shin tendons and muscles may also help eliminate shin pain from running or walking.
Proper Footwear
Replace your shoes periodically. While recovering from shin splints is a good time to look in on a fitness shoe store and get suited for the right footwear, such as running shoes for shin splints.
It is also a good idea to consult a foot specialist about whether arch supports or orthotics are good for your arches.
When to See the Doctor
See your doctor if your shins are red and irritated espectially if the pain consist after several weeks. Stress fracture may be the cause of the pain.
Recovery
After two weeks if the pain has stopped you may return to your regular phyical activity. In order to avoid the pain from returning do the following:
Easy Does It
Stretch after warming up.
Speed up only after warming up.
If you feel pain, slow or stop.
Ice post activity.
Prevention
Consider do’s and don’ts to keep your legs in good condition. Ease back into a routine.
Do
Switch active days. Add in other activities. Building muscle can relieve pressure on your limbs. To prevent strains on your shins, increase your strength and stability.
Do choose walking shoes with low heels and flexible soles. If you wear inflexible shoes with rigid soles, your feet and shins fight them with each step. Walking shoes should be flat without a heel.
Every 350 miles, replace your footwear. Get shock-absorbing insoles for boots. Military boots and hiking boots lack cushioning. Adding a shock-absorbing hiking insole is helpful.
Don’t
Do not keep shoes long. Don’t Overstride. Don’t skip warmups.
Parting Word From HealthMapp
Pysical activity should not stop you from walking or running. They can be a slight distraction that you can overcome. During the healing period, try activities that don’t stress your shins, such as cycling, swimming and strength activities. It’s ideal to enjoy a variety of exercises and activities.