Shin splints and brisk walking question

mockchoc
mockchoc Posts: 6,573 Member
in Fitness and Exercise
HI all! I have a shin spint on my right front calf muscle region and my main exercise is very brisk walking. I'm not sure that the walking caused it as I had done a little running at times. Long ago I did get shin splint for walking so I guess it's the same this time. I do walk on cement.

I start at a new gym in 10 days time but until it opens up I'm stuck with walking. I've just reached maintenance so don't want to gain anything back by sitting around. Would walking up and down hill or walking on flat ground be best or should I stop all together?

I'm not in pain all the time but I do notice it more if I'm coming down hill. Also what do you think is best cardio wise when I start at the gym? I was hoping to try spinning but not sure if that's going to be a problem now.

Love to hear any thoughts or advice on this.

Replies

  • sammyneb
    sammyneb Posts: 257
    Shin splints are (most often) caused by your shin muscle not being as strong (you need a good balance between your shin muscle and your calf muscle) the best way to ward of shin splints is to strengthen your shins. An easy way to do that is to either spend a little time walking on your heals. or when sitting down-with your toes, write the alphabet in the air. As for the gym, spinning classes shouldn't hurt your shin. But I would recommend strengthening your shins so you don't have problems going forward..hope that helps
  • vzryder
    vzryder Posts: 129 Member
    No advice as no experience at all with this...................but would advise, with you probably unnecessary advice I know, but please ensure quality and proper support footwear!
  • iWaffle
    iWaffle Posts: 2,208 Member
    Walking on flat ground would probably be the best thing and ease up on your pace a bit. The advice about drawing out the ABCs with your toes in the air is good too. Also ice your shins for 10 - 15 minutes after you walk if they're getting really sore. That will help a great deal.
  • mockchoc
    mockchoc Posts: 6,573 Member
    Thanks for the replies so far. Yes I have very good shoes so I'm pretty sure that isn't it. I did read that shortening my stride might help. I do tend to race past everyone so will do that! Will do the exercises/ice too.
  • scottbrown78
    scottbrown78 Posts: 142 Member
    You have good shoes, were they fitted by the running store? And just because its a "good" shoe doesn't mean it's a good shoe for you. I got past shin splints by getting fitted for the proper shoe and an insole. It took me three pairs of shoes to find the ones I wear now. Also I did "tip toes" I would stop several times a day, stand flat footed and go up on my toes and back down, 10-20 reps several times a day. Yes everyone stares but I rarely give a crap. Lol
  • scottbrown78
    scottbrown78 Posts: 142 Member
    Oh and how many miles are on those shoes. And how old are they? Age matters as much as miles does.
  • mockchoc
    mockchoc Posts: 6,573 Member
    I do have a special gel insert in them because I have a broken toe(happened a year ago and I keep kicking it) that is causing issues on it inside of my foot so needed the extra padding for the pain. The shoes weren't specially fitted but I haven't noticed anywhere here that does that.. They were Saucony brand and cost me a lot since I needed the extra gel or whatever it is in them.

    They have been used every day almost for 8 months. They don't show any wear and tear though. Do you think it's time for new ones even though the tread etc all looks fine?
  • scottbrown78
    scottbrown78 Posts: 142 Member
    8 months of every day use......oh yea replace them. And this insert, is it an orthotic that the dr fitted you for? If not, pitch it and find a fleet feet, or new balance store, or just about any running store and get fitted for shoes and inserts. I bet the shoes are in your size as well.....they should be at least one size bigger to account for the swelling that happens.
  • klindema
    klindema Posts: 55 Member
    Ditto on the shoes- I went to Fleet Feet (Chicago) and they watch you run or walk. I had HORRENDOUS shin splints, and after changing the shoes, they were gone :) It isn't necessarily the quality of the shoe, it is it's compatibility with you, if that makes sense... Good luck to you! Good tips on here- keep up the good work.
  • mockchoc
    mockchoc Posts: 6,573 Member
    No a doctor didn't give the inserts to me. They were off the shelf at the sport shoe store where I bought the shoes.

    I've now found a place that will fit them properly thanks scottbrown! Yes I understand what you mean about them being compatable klindema. Guess I'll keep my old ones for other things rather than walking/running. Would be a shame to throw them out!

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