What To Know
- Shin splints, a common ailment among walkers, can put a damper on your fitness routine.
- Walking on hard surfaces, improper footwear, and sudden increases in activity can all contribute to shin splints.
- If you experience shin pain, apply ice packs to the affected area for 15-20 minutes at a time.
Shin splints, a common ailment among walkers, can put a damper on your fitness routine. But don’t let this painful condition sideline you! With the right knowledge and preventive measures, you can keep your shins healthy and enjoy walking pain-free.
Causes of Shin Splints from Walking
Shin splints arise from excessive stress on the muscles and tendons surrounding the shinbone (tibia). When these tissues are overworked, they become inflamed, causing pain along the inner edge of the shin. Walking on hard surfaces, improper footwear, and sudden increases in activity can all contribute to shin splints.
How to Avoid Shin Splints from Walking
1. Choose the Right Shoes
Invest in supportive walking shoes that provide ample cushioning and arch support. Look for shoes with a wide toe box to prevent your feet from being cramped. Replace your shoes every 300-500 miles to maintain optimal support.
2. Start Gradually
Avoid jumping into an intense walking regimen too quickly. Start with short, easy walks and gradually increase the distance and intensity over time. This allows your body to adapt and build strength without overwhelming your shins.
3. Walk on Soft Surfaces
Hard surfaces, such as concrete and asphalt, put more stress on your shins. Opt for softer surfaces like grass, dirt trails, or rubberized tracks whenever possible.
4. Use Orthotics
If you have flat feet or high arches, orthotics can help correct your foot alignment and reduce strain on your shins. A podiatrist can recommend the best orthotics for your specific needs.
5. Strengthen Calf Muscles
Strong calf muscles help absorb shock and reduce stress on your shins. Incorporate calf raises into your fitness routine to build strength. Start with a few sets of 10-15 repetitions and gradually increase the intensity.
6. Stretch Regularly
Stretching the calf muscles, Achilles tendon, and plantar fascia can help prevent tightness and reduce the risk of shin splints. Hold each stretch for at least 30 seconds.
7. Ice and Rest
If you experience shin pain, apply ice packs to the affected area for 15-20 minutes at a time. Rest and avoid activities that aggravate your pain.
Additional Tips
- Use a foam roller: Roll out your calf muscles and plantar fascia to release tension and improve circulation.
- Massage: Gently massage the muscles around your shins to promote blood flow and reduce pain.
- Consider a walking pole: Using a walking pole can reduce stress on your shins, especially on downhill slopes.
- Listen to your body: If you feel pain in your shins, stop walking and rest. Pushing through pain can worsen the condition.
Takeaways: Embrace Pain-Free Walking
With these preventive measures in place, you can effectively avoid shin splints from walking. Remember to prioritize proper footwear, start gradually, and incorporate stretching and strengthening exercises into your routine. By following these guidelines, you can enjoy pain-free walks and reap the numerous benefits of this low-impact exercise.
What You Need to Learn
Q: What is the best way to treat shin splints from walking?
A: Rest, ice, and over-the-counter pain relievers can help alleviate pain. Stretching, strengthening exercises, and orthotics can also aid in recovery.
Q: How long does it take for shin splints to heal?
A: Recovery time varies depending on the severity of the condition. With proper treatment, shin splints typically resolve within a few weeks to months.
Q: Can I continue walking with shin splints?
A: It’s best to avoid activities that aggravate your pain. Continue walking only if it doesn’t cause discomfort. Gradually increase your activity level as your symptoms improve.
