Avoiding shin splints

[disneylove16]

Every trip to WDW, without fail, has resulted in awful shin splints (bad pain in my shins) and pain from the back of my ankles up my lower calf for me and DF. We take every precaution, research the best shoes, break them in, we even start walking daily months before to prepare! We always lose about 10 lbs before our trip (which comes right back by the end of the trip ) . But every trip, after our 1st day at MK, we go to sleep, and sure enough when I get up either in the middle of the night, or next morning, I can barely walk. The 2nd day is always the hardest, and after that it gets slightly easier, like my legs are getting used to it. I know walking on concrete all day at the parks is different than walking on a treadmill, I'm sure the impact is different. We are commando types, who do rope drop to park closing almost every day we're there, so I know that doesn't help. Does anyone else have this problem? Any prevention techniques or relief? I usually take some Ibuprofen (doesn't help much). Thoughts?

Also, I've worn every type of sneaker, and actually prefer flip flops... I used to wear Adidas Ayunas, but now switched to Teva mush. They're the only things I don't get blisters in, and I can't stand walking around with wet feet. I'm just so much more comfortable in sandals. But I did get the shin splints in sneakers too.

 

[larryz]

Can you add some incline to your treadmill? That extra flex may help stretch out the backs of the calves... If not, try walking outdoors or in malls, where the floors are likely made of concrete.

Also, try some shock absorbing gel insole inserts.

 

[shandysugar]

Subscribing because this is a worry of mine too!

 

[seashell7290]

Do some strengthening in bare feet! Training without some support allows you to use muscles you would not normally use with the support of shoes. I know its cold out but when the weather is nice, try to do some barefoot or minimalist shoe training. Also its important to not only just walk on the treadmill, but to also do weight bearing exercises to increase stamina. When you are on your actual vacation, do stretch, ice, soak your legs at the end of the night to prevent tight sore muscles. I actually used a hangar to massage my sore calf muscles on my last trip and it worked like a charm!

 

[disneylove16]

Can you add some incline to your treadmill? That extra flex may help stretch out the backs of the calves... If not, try walking outdoors or in malls, where the floors are likely made of concrete.

Also, try some shock absorbing gel insole inserts.

I do use an incline on the treadmill, you're right, it does definitely stretch out the calf. In addition to doing the treadmill, we also walk daily about 1-2 miles a day around our neighborhood, which is concrete/pavement. Maybe we should do more neighborhood walking, less treadmill?

I will suggest the inserts to DF who wears sneakers, I don't think they'll work with sandals. Thank you!

 

[capegirl]

I used to wake up with terrible stiffness and pain too, even with the best of footwear and inserts. The pp had a great tip with regards to incline on the treadmill, which has been helpful for me. I use a combination of the treadmill, and outdoor walking, but I do walk in an area that is not totally flat to work those calf muscles. I know that it is difficult for those who tour commando style, but frequent short breaks and putting your feet up, along with taking ibuprofen every 6 hours (if you can tolerate it), works wonders to minimize pain.

 

[disneylove16]

Do some strengthening in bare feet! Training without some support allows you to use muscles you would not normally use with the support of shoes. I know its cold out but when the weather is nice, try to do some barefoot or minimalist shoe training. Also its important to not only just walk on the treadmill, but to also do weight bearing exercises to increase stamina. When you are on your actual vacation, do stretch, ice, soak your legs at the end of the night to prevent tight sore muscles. I actually used a hangar to massage my sore calf muscles on my last trip and it worked like a charm!

I have a Kinect (like a wii) with fitness games... I wonder if doing those barefoot on our tile floor would help? I do massage my legs nightly, and alternate heat/ice because of my restless leg syndrome (I guess I have lots of leg issues! lol). What is a hangar? Is it something I can purchase?

 

[strat68]

I thought shin splints were pain in the front of the leg not the back? I used to get them lower, outside, front of the leg. From Runner's World:

Shin splints, the catch-all term for lower leg pain that occurs below the knee either on the front outside part of the leg (anterior shin splints) or the inside of the leg (medial shin splints), are the bane of many athletes, runners, tennis players, even dancers. They often plague beginning runners who do not build their mileage gradually enough or seasoned runners who abruptly change their workout regimen, suddenly adding too much mileage, for example, or switching from running on flat surfaces to hills.

Sounds likes some pre-trip training may do the trick. Stretching as well.

 

[disneyseniors]

OP, I can sympathize. Our first trip we both hand terrible shin splints! The pain was awful, and of course walking was a challenge.
I have since started a weight loss campaign, lost 20#. don't know if that impacts it or not, but something I needed to do anyway. I also walk a lot outside and on the treadmill. The only thing I do different than the other responders, is I do hatha yoga, which is slow stretching of all muscles. It helps a lot to keep the leg muscles stretched out and limber. It is not tie yourself into a pretzel yoga! it is slow easy stretching.
Since I've been doing all that, I have not had shin splints again. Not sure what worked, or if all of it together worked? I also wear good tennis shoes because they work the best for my feet. Good luck, I feel your pain

 

[seashell7290]

I have a Kinect (like a wii) with fitness games... I wonder if doing those barefoot on our tile floor would help? I do massage my legs nightly, and alternate heat/ice because of my restless leg syndrome (I guess I have lots of leg issues! lol). What is a hangar? Is it something I can purchase?

I meant a clothes hanger from my hotel room! I don't carry a foam roller around so I used this instead. I basically drag it across the muscles to stretch and massage it. If you feel pain at first it really is working!

 

[disneylove16]

I thought shin splints were pain in the front of the leg not the back? I used to get them lower, outside, front of the leg.

You are right. I get the pain in the front of my shins, but also pain in the calves.

I meant a clothes hanger from my hotel room! I don't carry a foam roller around so I used this instead. I basically drag it across the muscles to stretch and massage it. If you feel pain at first it really is working!

Ohhh ok, good to know! Thank you!!

OP, I can sympathize. Our first trip we both hand terrible shin splints! The pain was awful, and of course walking was a challenge.
I have since started a weight loss campaign, lost 20#. don't know if that impacts it or not, but something I needed to do anyway. I also walk a lot outside and on the treadmill. The only thing I do different than the other responders, is I do hatha yoga, which is slow stretching of all muscles. It helps a lot to keep the leg muscles stretched out and limber. It is not tie yourself into a pretzel yoga! it is slow easy stretching.
Since I've been doing all that, I have not had shin splints again. Not sure what worked, or if all of it together worked? I also wear good tennis shoes because they work the best for my feet. Good luck, I feel your pain

Congrats on your weight loss!! That definitely helps all around with the impact!

 

[PeasandCarrots]

I wish I could help you but I've never gotten shin splints at Disney World - I have gotten them at Busch Gardens Williamsburg due to the hills. Best advice I can give you would seem like you are already doing - great shoes, wear them at least 2 weeks before the trip (I do think sneakers are much better than sandals - even expensive walking sandals), and I make sure I can easily walk 3 miles a day before the trip because you will probably average 8-12 miles or more when there. Be careful walking uphill/downhill such as the monorail ramp or up/down stair cases. It's usually that hills that bring on shin splints. Make sure you place your foot rather than let it "plop" as you go downhill. Also, take it easy that first day and take some sitting breaks, shows, etc. I think we all tend to go full steam that first day fueled by excitement!

 

[Virtucomp]

I know the pains you are talking about. The muscles and tendons in the lower legs cannot be conditioned for extended walking by taking a walk once in a while for a few weeks before a Disney trip. I would get those pains when I first started running. It took about six months of regular exercise to get the muscles and tendons to stop aching after each run.

Push yourself more to get longer walks in for a longer time before you go. It will be better for your health and you will last longer at the park.

 

[ShirikiUtundu]

You don't need to research the best shoes, you need to find the shoes that work for you. Go to a running store and get properly fitted. This should alleviate most of the problem. The rest of the problem will be alleviated by really good stretching after your day of walking.

 

[ottawamom]

You need to stretch out the affect muscles. Go see a physio therapist and get some proper exercises you can start now to get yourself in shape before your trip. There's nothing worse than hobbling along in pain through the parks.

 

[squeezle]

The incline on the treadmill only gives your muscles the experience was walking "uphill." You need to balance it with some downhill walking, too. Is there somewhere in your area that is hilly where your muscles can get both the uphill and downhill experience? You might experience the some of the same shin pain when you star walking on hills, but you can ease into it more gradually than you would at Disney.

 

[gsp4ever]

You don't need to research the best shoes, you need to find the shoes that work for you. Go to a running store and get properly fitted. This should alleviate most of the problem. The rest of the problem will be alleviated by really good stretching after your day of walking.

Amen to this. Not just any sneakers will necessarily do. I wear my running shoes exclusively every day in the parks along with cushioned running socks and inserts. It really helps a lot. I've tried Keens and sandals and Merrells--all sorts of things really--but I've given up and now go with the running shoes (that were properly fitted by analysis at my local running store)

 

[KristinU]

Strengthen those shins and warm them up before walking all day by "writing" the whole alphabet in the air with each foot. Do it again mid-day, and again in the evening after walking all day. Give them a nice massage in the evening as well, keep the blood flowing to them. You may also consider getting a pair of compression socks to wear in the evening for an hour or so when you're back at your room and resting.

 

[disneylove16]

The incline on the treadmill only gives you muscles the experience was walking "uphill." You need to balance it with some downhill walking, too. Is there somewhere in your area that is hilly where your muscles can get both the uphill and downhill experience? You might experience the some of the same shin pain when you star walking on hills, but you can ease into it more gradually than you would at Disney.

Hmmm.. I'm sure I could find some hilly areas (I live in Central California) to walk. I would try walking backwards on the treadmill, but am waaaay uncoordinated for that!

 

[starjazz]

Typically its muscle strength that helps avoid them. I've had a history as well. Also, try an anti-inflammatory BEFORE heading out for the day, and then take them every 6 hours to keep up on it.