Avoiding shin splints

[Tara1988]

Skip the treadmill and walk outside. Don't wear the same shoes every day. It's even better to switch shoes in the middle of the day if you carry a park bag that allows for an extra pair. I usually bring a comfy pair of sandals and switch at lunch time. This also helps with wet shoes problem. I hate that!

 

[squeezle]

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!

Uphill backwards is different the downhill forward. Stick to the outdoor hills that don't move, safer for everyone involved

 

[PlutoTheDog89]

Shin splints typically come from walking in uncomfortable shoes and/or walking a lot more than you normally do. It's a result of added stress on your shins. It sounds utterly ridiculous, but I try and boost my walking/jogging activity before going to Disney (laughing at the idea of "training" for Disney) and I wear comfortable shoes.

Last trip it was hot and I wore flip flops the whole time. I got them once, but they went away. It's sort of inevitable when you're walking 8-10 miles a day in flip flops.

 

[matheke]

After a long day at the parks make sure to stretch those muscles. The best place to accomplish this is in the hot tub at your resort.

 

[UCFGrad01]

I have one of these to roll over sore muscles (great for neck, small spots in the back, shoulders, feet, calves, etc) and it's small - maybe the size of like a racquetball.

 

[ZoZo]

Does anyone else have this problem? Any prevention techniques or relief? I usually take some Ibuprofen (doesn't help much). Thoughts?

I have had the same problem several trips. I googled "how to prevent shin splints", and did some of the stretching exercises;that can help a lot. I also took the advice in some of the articles not to "over stride" (I.e. Avoid taking steps that are too long). That seems to help a lot.

http://womensrunning.competitor.com...or-managing-and-preventing-shin-splints_23070

 

[whiporee]

Depends on how dorky you're willing to look in shorts.

The best thing I've ever used to prevent shown splints -- and I get them a lot -- are compression sleeves on my calves. Shin splits are actually caused by micro tears in the muscles on the shin and are caused by them jiggling more than they are used to. The sleeves keep the muscles from sliding, and cuts out the tears.

Those are hard muscles to stretch out, because there just aren't many of them on the front of the leg, and from what I've been told, getting them is as much genetic as it is conditioning. (conditioning helps, don't get me wrong, but because there's not a lot of muscle there, it's hard to really develop more). You are probably walking faster and with longer strides at WDW than at home, and that adds to the tearing.

So I'd hit a sports or running store, and get a pair. It's no big deal under jeans or long pants, but in shorts, you'll look pretty dorky. But your legs won't hurt as much.

 

[disnut1149]

I've had them twice in all my trips to DW. The second time was so bad, I had to rent a scooter. They're so painful!

 

[A State Of Autumn]

I think you should try (along with the increased walking) some yoga. I've just started running because I'm going to do the Disney Princess 1/2 Marathon next year and I've learned that yoga helps to stretch and strengthen the muscles you use in long walks and runs. http://www.runnersworld.com/stretching/how-yoga-can-help-your-running

 

[Mr & Mrs DD]

*I get shin splints every year as well. I went to a shoe store yesterday to try to find the right show to help with this problem. IF you have a "NEW BALANCE SHOE STORE" in your area, I would go there. They put me on a machine that shows how the bottom of my feet impacted and then they match me up with the right show AND shoe insert. I ended up buying the New Balance 990V3 model show AND an insert to help absorb the impact of walking on asphalt all day. The shoe is really comfortable and can really feel the cushion as I walk. I will be testing them out on our next Disney trip to see if they help me with shin splints or not. I sure hope so. They usually start bothering me on about day 3 and get worse with passing day. I hope this might help you. Good luck.

 

[tsme]

I've gotten shin splints so bad, I had a knot on my shin. I didn't know what it was until I looked it up, so uncomfortable. It took a while before it went away. I try to walk a lot before a trip & stretch. I live in S. Louisiana so no hills for me either & the weather is usually not comfortable. But late in the afternoons, it's not as bad, so I try to walk then. I find it also helps me get used to being outside in the heat. Honestly, though, no matter what we all do, it's really hard to get your body ready to walk around for that long on cement when it's (usually) only once a year for a week. Unless, maybe, you live somewhere you walk to everything.

 

[BuckeyeBama]

If your body is used to the mileage on a similar surface at a similar pace, you will not have this problem. People get shin splints because they are either walking (or running) further, faster or on a harder surface than they are used to.

So, walk outside (on pavement) 5 miles/day at a vigorous pace and you should be fine. Then, when you get to the parks, slow down a bit. Take a few breaks throughout the day to just relax and take in the atmosphere. Disney is supposed to be relaxing, so ease up.

 

[LaughinPlace289]

As you said before, start walking ASAP to get ready for the trip and stretch after every walk - not before. Also, there are plenty of strength exercises you can do at home that are preventative for shin splints. Calf raises would be a good bet - just find a step and plant one or both feet (whichever feels more comfortable) so your forefoot is on the step and your heel is off the back. Then raise up on your tip toes and back down. Do 2x12 of these a few times a week.

Good luck.

 

[squeezle]

I live in the mountains and go on 5-7 mile hikes several times a week, so I have the conditioning to walk Disney. But there is something about walking slowly on all that cement that always make my feet and back hurt in a way that the trails never do. On the upside, being at a low altitude makes me feel like I have double the stamina.

 

[cavepig]

As others have said get fitted for some proper shoes, as everyone's foot is different. I suggest running shoes over walking shoes for the added support. Also, I had developed a very bad shin splint with calf pain it was the result of my shoes being too small....so going up a bigger size may help as well & in sandals too. I found if my foot is at all tight in the shoe (any kind of shoe) the shin splint coms back. Flips flops probably aren't giving you enough support. I wear crocs in the park a lot but they have a lot of cushion/support for me. Also, you could look into compression sleeves, those help as well, I buy zensah (but luckily haven't had to use them in while after getting bigger shoes). Also, some massaging helps, you can use your hands/ thumbs, if you don't want to buy a foam roller or stick roller.