How To Stop Shin Splints When Walking
Introduction
Shin splints, also known as medial tibial stress syndrome, is a common injury that affects many walkers. It is characterized by pain along the shin bones, usually on the inner side. This pain can be sharp or dull and is often felt during or after walking.
If you are experiencing shin splints when walking, it is important to take steps to prevent and treat the condition. In this article, we will explore the causes of shin splints, as well as provide tips and techniques to help you stop shin splints when walking.
Causes of Shin Splints
There are several factors that can contribute to the development of shin splints when walking. Some common causes include:
1. Overuse: Overtraining or increasing your walking distance or intensity too quickly can overload the muscles and bones in your legs, leading to shin splints.
2. Improper footwear: Wearing shoes that do not provide proper support and cushioning can increase your risk of developing shin splints.
3. Poor biomechanics: An imbalance in the muscles of your legs, such as weak or tight calf muscles, can put stress on the shin bones and lead to shin splints.
Preventing Shin Splints
Prevention is key when it comes to stopping shin splints when walking. Here are some tips to help you prevent shin splints:
1. Start slow: Gradually increase your walking distance and intensity over time to allow your muscles and bones to adapt to the demands of walking.
2. Wear the right shoes: Invest in a good pair of walking shoes that provide proper support and cushioning. Make sure they fit well and replace them when they start to wear out.
3. Use orthotics if needed: If you have flat feet or other biomechanical issues, consider using orthotic inserts in your shoes to provide additional support and stability.
4. Warm up and cool down: Before and after your walks, perform some gentle stretches to warm up and cool down your leg muscles. This can help prevent muscle imbalances and reduce the risk of shin splints.
5. Cross-train: Incorporate other low-impact exercises, such as swimming or cycling, into your fitness routine. This can help give your leg muscles a break from the repetitive stress of walking.
6. Strengthen your leg muscles: Focus on strengthening your calf muscles and the muscles surrounding your shin bones. This can help improve your biomechanics and reduce the risk of shin splints.
Treating Shin Splints
If you are already experiencing shin splints when walking, there are several steps you can take to treat the condition:
1. Rest: Take a break from walking or any other high-impact activities that may aggravate your shin splints. Allow your body time to heal and recover.
2. Ice: Apply ice packs or cold compresses to your shins for 15-20 minutes at a time, several times a day. This can help reduce inflammation and alleviate pain.
3. Compression: Consider using compression socks or sleeves to provide additional support to your shins and reduce swelling.
4. Elevate: When resting, elevate your legs to reduce swelling and improve circulation.
5. Pain medication: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help reduce pain and inflammation associated with shin splints. Consult with your doctor or pharmacist before taking any medication.
6. Physical therapy: If your shin splints persist or worsen, consider seeking professional help from a physical therapist. They can provide targeted exercises and treatments to help alleviate your symptoms and prevent future shin splints.
FAQs
Q: How long does it take shin splints to heal?
A: The healing time for shin splints can vary depending on the severity of the injury and how well you follow the treatment recommendations. In most cases, shin splints can take anywhere from a few weeks to several months to heal completely.
Q: Can I continue walking with shin splints?
A: It is best to take a break from walking or any other high-impact activities when you have shin splints. Continuing to walk can worsen the condition and delay the healing process.
Q: How can I prevent shin splints from recurring?
A: To prevent shin splints from recurring, it is important to address any underlying factors that contribute to the condition. This includes wearing proper footwear, gradually increasing your walking distance and intensity, and maintaining strong and flexible leg muscles.
Q: Can stretching help with shin splints?
A: Yes, stretching can help alleviate the tightness in your leg muscles and improve your biomechanics. Incorporate gentle calf stretches into your warm-up and cool-down routine to reduce the risk of shin splints.
Q: Can weight loss help with shin splints?
A: Excess body weight can put additional stress on your leg muscles and bones, increasing your risk of developing shin splints. Losing weight through a combination of healthy eating and regular exercise can help reduce the strain on your legs and alleviate shin splints.
Q: Can orthotics help with shin splints?
A: Orthotic inserts can provide additional support and stability to your feet, which can help improve your biomechanics and reduce the risk of shin splints. If you have flat feet or other foot issues, consult with a podiatrist to see if orthotics are recommended for you.
Q: Can I walk on a treadmill if I have shin splints?
A: It is best to avoid walking on a treadmill or any other high-impact exercise when you have shin splints. The repetitive motion can exacerbate the condition and delay the healing process. Instead, opt for low-impact exercises, such as swimming or cycling.
Q: Can physical therapy help with shin splints?
A: Yes, physical therapy can be beneficial in treating shin splints. A physical therapist can assess your condition, develop a personalized treatment plan, and provide targeted exercises and therapies to help alleviate your symptoms and prevent future shin splints.
Q: Can I continue running if I have shin splints?
A: Running or any other high-impact activity should be avoided when you have shin splints. The repetitive stress can worsen the condition and lead to further complications. Allow your legs time to heal before resuming running or other high-impact exercises.
Q: Should I see a doctor for shin splints?
A: In most cases, shin splints can be treated at home with rest and self-care measures. However, if your symptoms persist or worsen despite home treatments, it is advisable to consult with a healthcare professional for further evaluation and guidance.
Conclusion
Shin splints can be a frustrating and painful condition for walkers. By following the prevention tips and treatment techniques outlined in this article, you can take steps to stop shin splints when walking. Remember to start slow, wear proper footwear, strengthen your leg muscles, and seek professional help if needed. With time and proper care, you can overcome shin splints and get back to enjoying your walks pain-free.
