Shin Splints

Phaedra2014 · June 2012

How do I get rid of this awful pain in both legs? I walk and I'm out of shape. I don't want to stop walking

Romans624 · June 2012

I only get those when I jog faster or longer than I have been doing. I think it has to do with how ready you are for it.

If you are walking very briskly try slowing down, or not doing it as long. That might help.

Phaedra2014 · June 2012

I'm not ready for any exercise so I thought I'd start with walking. I don't feel tired nor do I get out of breathy; just the darn shins. I'll go slower but maybe a bit farther tomorrow.

Rayman79 · June 2012

I struggled with shin pain for a long time, not walking but jogging. Sometimes I couldn't get more than a block or two before I had to stop.

I believe it was mostly due to having too much weight and the impact it was putting on my legs. If it is possible, I would suggest continuing with the walking, but not pushing it to the point that it becomes really painful. I would supplement this with other exercise where possible (eg swimming or water walking, or on a bike). These things may not be possible for you, but are good alternatives that have a lot less impact on your legs and joints.

Rest assured though that once you lose some weight and your body is more accustomed to exercise you will almost certainly eliminate this problem.

Drastiic · June 2012

As with everything else in life, don't try to do too much too soon. Slowly increase your time/mileage. Try not to over-stride excessively. Take smaller steps. Don't neglect taking rest/recovery days.

blackgold86 · June 2012

I was able to get rid of this using a Treadmill. I had it on an incline of 1% and then after three weeks, my body was strong enough to not need that. Havent had shin splints for two months now

Hope that helps

Phaedra2014 · June 2012

I struggled with shin pain for a long time, not walking but jogging. Sometimes I couldn't get more than a block or two before I had to stop.

I believe it was mostly due to having too much weight and the impact it was putting on my legs. If it is possible, I would suggest continuing with the walking, but not pushing it to the point that it becomes really painful. I would supplement this with other exercise where possible (eg swimming or water walking, or on a bike). These things may not be possible for you, but are good alternatives that have a lot less impact on your legs and joints.

Rest assured though that once you lose some weight and your body is more accustomed to exercise you will almost certainly eliminate this problem.

Thank you! I was beginning to get a bit concerned. I found an exercise on line where you make sure your heels are not beyond your knees and you tap the ground to strengthen shin muscles.

Treadmill sounds good too. Probably less hard on the lower back than concrete.

tadpole242 · June 2012

Buy decent shoes, warm up, stretch, walk on soft ground, use walking poles, when going up hill and down.
Strengthen your muscles by doing full range calf raises and toe raises (standing on a block at least 3 inches high and going on pointy toes UP hold for 10 second and heel down and hold for ten seconds

http://www.youtube.com/watch?v=cYtutZkRiYs&feature=fvwrel

DrJamesStoxenDC · June 2012

Shin Splints

What I have found is that shin splints are usually a result of impacts that are not absorbed well.

Here are 3 video tutorials that will show you deep tissue treatments to help release some spasms in your foot and shins that may be causing or resulting from this hard landing.

Video Tutorial #75 The Deep Tissue Treatment Dr. James Stoxen DC Uses For Shin Splints

http://teamdoctorsblog.com/2012/05/25/video-tutorial-video-tutorial-75-the-deep-tissue-treatment-dr-james-stoxen-dc-uses-for-shin-splints/

Video Tutorial #80 Dr James Stoxen DC Demonstrates How To Self-Help Deep Tissue Treatment Of The Subtalar Joint Of The Ankle On The Inside.

http://teamdoctorsblog.com/2011/08/01/video-tutorial-80-dr-james-stoxen-dc-demonstrates-how-to-self-help-deep-tissue-treatment-of-the-subtalar-joint-of-the-ankle/

Video Tutorial #81 Dr James Stoxen DC Demonstrates How To Self-Help Deep Tissue Treatment Of The Ankle (Subtalar Joint Outside)
http://teamdoctorsblog.com/2011/08/03/video-tutorial-81-dr-james-stoxen-dc-demonstrates-how-to-self-help-deep-tissue-treatment-of-the-subtalar-joint-of-the-ankle/

Video Tutorial #87 Dr James Stoxen DC Demonstrates Self-Help Deep Tissue Of The Ankle Mortise
http://teamdoctorsblog.com/2011/08/10/video-tutorial-87-dr-james-stoxen-dc-demonstrates-self-help-deep-tissue-of-the-ankle-mortise/

Here are my last two articles you might find helpful:

How Does The Body Spring Back Safely From Impacts Of Running and Walking?

http://teamdoctorsblog.com/2012/06/13/video-tutorial-12-is-running-bad-for-knees-how-the-body-springs-back-safely-from-impacts-of-running/

Self-Tests & Exercises To Reduce Over Pronation and Over Supination From Impacts During Walking and Running

http://teamdoctorsblog.com/2012/06/18/video-tutorial-28-the-impact-absorbing-landing-muscles-of-the-human-spring-mechanism-testing-and-training-the-spring-suspension-muscles/

Dr James Stoxen DC

amy_kee · June 2012

I don't know how you feel about YouTube, but, I found some helpful advice there for my shin splint problem. I was having the same problems you were having and wanted to continue walking. I had shin splints much younger when I was also much smaller & running track and I remembered them taping me up and it getting better. But, that was a long time ago and my memory isn't that good. So, I needed new advice and I found some. If you go to YouTube and in the search bar, type in: Shin Splint Point of Pain Taping Method you will see a video on how to tape for shin splints. You can also type in other shin splint search criteria into the search bar. I also found How to Get Rid of Shin Splints helpful too. They show some good exercises. I found one more real helpful, but, unfortunately I didn't write it's title down. Sorry. It all helped me to SEE what to do and not just be "told" what to do. I hope this helps you out.

DrJamesStoxenDC · July 2012

Video Tutorial #75 The Deep Tissue Treatment Dr. James Stoxen DC Uses For Shin Splints

http://teamdoctorsblog.com/2012/05/25/video-tutorial-video-tutorial-75-the-deep-tissue-treatment-dr-james-stoxen-dc-uses-for-shin-splints/

Phaedra2014 · July 2012

Thank you! I will definitely check out the tutorials and videos. I appreciate your suggestions

Shin Splints

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