Shin splints.... Ouch!!!

Odds are it is DOMS (what people call shin splints could be any number of things, delayed onset muscle soreness is one of them). Take it easy for the next day or two and then continue the walking. Don't go too crazy with the distances, just increase weekly distance totals slowly. The pain should subside within the week or so. Stretching, massage, and foam rolling can help.

If you take an entire week off and then try walking again you are likely to trigger the DOMS again. This is what happened to me in 2014. I was playing Ultimate 1x/week and the pain would kick in 1 day later and last all week, only to be triggered the following week when I ran again so my legs hurt all summer long. February 2015 I started lifting 3x/week and now running 1x/week doesn't trigger DOMS for me and my shins are fine with no other changes (in fact, I gained weight between 2014 and when I started Ultimate in 2015).

If the pain doesn't subside in a week or so then it is probably something besides DOMS. Take a longer break and then build your walking distance more slowly. I know they suggest more supportive shoes for runners, I don't know if the same applies to walking.

eep223 wrote: »

I agree with nordlead, rest a bit and see if it helps, then build your mileage slowly. When you start back up, try wearing compression sleeves while you're walking. Something like this: http://www.amazon.com/Zensah-Calf-Splint-Compression-Sleeve/dp/B005LZVM2Y They offer a little extra support and might help you out. I used them when training for a half marathon last year dealing with shin splint issues.

I definitely agree. Compression sleeves helped decrease my shin splints too. I also used a foam roller which helped (hurt like h*ll when I was doing it, but felt better the next day).

Once you're rested, ease back into it. Maybe google a walking plan for beginning walkers to help increase your mileage. Don't be discouraged, shin splints/DOMS happens to many of us!

Increasing mileage too fast, combined with inadequate shoes for the task, contributed to the last case of shin splits I had.

I had shin splits last year for a good couple of months, which was killer as I play football every weekend, it came on due to my increase of weight, was weight training 2x aday with no cardio and when I attempted to run or jog it would flare up, I used the bike in the gym every day 20/30mins and took 3weeks off football and splints passed

Ugh they are the worst!!! Stretching is the best thing to do! One of my fave is to sit on the floor with your back against the wall and your legs straight out and your toes pointing up.
So simple. I do that, and other stretching before and after workouts!

Since we are on the subject. I do 5 sometimes 6 days per week on a Woodway Treadmill at Snapfitness. If you are not familiar with a woodway, the tread is not like any belt treadmill. I walk 6 miles per day. I also work at Target part time. My fitbit shows I walk 135,000 steps per week.
I just replaced my shoes after noticing shines were burning. I have 2 new pairs. Not the same as I had before. Friday and Saturday was not good. Normally I can do an incline of 4 percent at 4 mph no problem 6 miles done. I am not a rookie at this i have worn out many pairs of shoes. I average 2 to 3 pairs per year.....
Today I struggled to get to 2 miles not the new shoes.

Any ideas? I am very motivated need to get back on track...

Thanks