What To Do About Shin Splints While Walking
Shin splints can be a painful and frustrating condition to deal with, especially for those who enjoy walking as a form of exercise. The term “shin splints” refers to pain along the inner edge of the shinbone (tibia) caused by inflammation of the muscles, tendons, and bone tissue in the lower leg. It is a common condition among walkers and runners, but it can be managed and even prevented with the right approach.
Causes of Shin Splints
Understanding the causes of shin splints is crucial in finding effective solutions. The most common factors that contribute to the development of shin splints include:
- Overuse or repetitive activities that put stress on the lower legs, such as prolonged walking or running on hard surfaces
- Incorrect walking or running technique
- Wearing improper or worn-out shoes
- Weak calf muscles
- Poor flexibility and limited range of motion in the ankle
- Excessive pronation (inward rolling of the foot) or supination (outward rolling of the foot) during walking
- Inadequate warm-up or cool-down
Signs and Symptoms of Shin Splints
If you are experiencing shin splints, you may notice the following signs and symptoms:
- Pain and tenderness along the inner edge of the tibia
- Pain that worsens with activity
- Pain that subsides with rest
- Mild swelling or redness in the affected area
Treatment and Management of Shin Splints
To effectively manage and treat shin splints while walking, consider the following strategies:
1. Rest and Recovery
The first and most important step in treating shin splints is to give your legs adequate rest. Avoid activities that worsen the pain and give your body time to heal. Reduce the frequency and intensity of your walks until the pain subsides.
2. Ice Therapy
Applying ice packs to the affected area can help reduce inflammation and relieve pain. Use an ice pack or a bag of frozen vegetables wrapped in a thin cloth for about 15-20 minutes at a time, several times a day.
3. Modified Activities
While you may need to take a break from walking, you can still engage in low-impact activities that do not put excessive stress on your shins. Consider alternate forms of exercise such as swimming or cycling to maintain cardiovascular fitness.
4. Stretching and Strengthening Exercises
Stretching the muscles of your calves, ankles, and feet can help improve flexibility and reduce the risk of shin splints. Additionally, strengthening exercises targeting the muscles of the lower legs can provide added support and stability.
5. Proper Footwear
Investing in a pair of well-fitting and supportive walking shoes is essential. Look for shoes that provide adequate cushioning, stability, and shock absorption. Replace worn-out shoes promptly to maintain optimal support and reduce the risk of injury.
6. Orthotic Inserts
If you have specific foot conditions or biomechanical issues, your healthcare professional may recommend orthotic inserts or shoe modifications to correct imbalances and alleviate excessive stress on your shins.
7. Gradual Return to Activity
Once your pain and symptoms have subsided, gradually reintroduce walking into your routine. Start with shorter distances and lower intensity, and gradually increase as tolerated. Listen to your body and avoid overdoing it.
8. Cross-Training
Especially if you are prone to shin splints, incorporating cross-training activities into your routine can help diversify the stress placed on your legs. Mixing up your workouts can reduce the risk of overuse injuries.
9. Techniques and Form
Improper walking technique or stride can contribute to shin splints. Consult with a professional or a walking coach to ensure you are using proper form and technique to minimize stress on your shins.
10. Weight Management
Excess body weight can increase the impact and strain on your lower legs. Maintaining a healthy weight through a balanced diet and regular exercise can reduce the risk of developing shin splints.
Frequently Asked Questions (FAQs)
Q: Can I continue walking with shin splints?
A: It is recommended to rest and avoid activities that worsen the pain until the symptoms subside.
Q: How long does it take for shin splints to heal?
A: The healing time can vary depending on the severity of the condition. It may take a few weeks to a couple of months for complete recovery.
Q: Can I apply heat to relieve shin splint pain?
A: Heat therapy is generally not recommended for shin splints as it may increase inflammation. Stick to ice therapy for pain relief.
Q: Should I see a doctor for my shin splints?
A: If rest, home remedies, and lifestyle modifications do not improve your symptoms or if your pain is severe, it is advisable to consult a healthcare professional.
Q: Can shin splints be prevented?
A: Yes, shin splints can be prevented by following proper warm-up and cool-down routines, wearing appropriate footwear, gradually increasing activity levels, and maintaining good overall leg strength and flexibility.
Q: Can walking on grass or softer surfaces help prevent shin splints?
A: Walking on grass or softer surfaces can provide some relief as they absorb shock better compared to hard surfaces. However, other factors such as proper footwear and technique are also important in preventing shin splints.
Q: Should I take pain medication for shin splints?
A: Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage the pain associated with shin splints, but they do not address the underlying cause. It is important to give your body adequate rest and follow the appropriate treatment strategies.
Q: Can physical therapy be helpful for shin splints?
A: Yes, physical therapy can be beneficial for shin splints. A qualified physical therapist can provide tailored exercises, advice on correct technique, and other treatments to aid in recovery and prevention.
Q: Are shin splints only common in runners?
A: While runners are more prone to shin splints, they can also occur in other repetitive activities that put stress on the lower leg, including walking.
Q: Can I walk with shin splints if I wear compression sleeves?
A: Compression sleeves can provide some support and help with circulation, but it is advisable to rest and avoid activities that exacerbate the pain until the symptoms are resolved.
Conclusion
Shin splints can be a temporary setback for walkers, but with the right approach, they can be managed effectively. Remember to incorporate rest, ice therapy, stretching and strengthening exercises, proper footwear, and gradual return to activity. If the pain persists or worsens, consult a healthcare professional for further evaluation and treatment. With patience and care, you can get back to enjoying your walks without the discomfort of shin splints.
