Walking question??

[lustergirl]

I have begun walking again. Right now it was one of the few exercises that I can do because I tore a muscle in my right shoulder and am going to physical therapy for that. If physical therapy doesn't work then I probably will need surgery- . Anyways when I walk I try to speed things up and slow down once my legs really start to hurt. Specifically my shins pull like crazy to the point where it really hurts. Someone told me this is shin splints?? Will stretching help and what kind of stretches should I be doing. We are vacationing at disney in september and I always start walking for my trip a few months before to be prepared because we all know how much walking you do at disney- at least 5 miles per day. Any hints or help is greatly appreciated.

 

[MA pigletfan]

funny you should ask!
i just had the same issue on my return from DC..where we wallked like 8 miles in one day ..great for exercise but OWWW my shins hurt for a few days after!
what i usually do is traditional stretching out AND massaging my legs as well. Gets the circulation going to the boney shin region quicker and i find it aids in the healing...good luck!

 

[MelanieC]

You should try to stretch your calves and Achilles tendons on regular basis. This really helps a lot. Shin splits are caused by over use and usually means you are trying to do too much too soon. Try only increasing your walking time by no more than 10% each week.

Try some of these exercises:

STRETCH - to reduce tension along the shin.

Technique: Warm up until you start to sweat, stretch to a gentle pull and hold, without bouncing, for 20 seconds.
Frequency: Do 4-8 repetitions per day, 5-7 days per week.


Calf Stretch

Stand with your feet pointed forward.

Keep your heels down and back leg straight.

Slowly bend the front leg until you feel a gentle upper calf stretch in the back leg.




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Heel Stretch

Stand with your feet pointed forward and heels down.

Slowly bend the back leg until you feel a gentle lower calf or heel stretch along that leg.




STRENGTHEN - leg muscles to prevent re-injury.

Technique: Sit with your foot flat on the floor and push it against a stationary object for a 3-5 count (the foot shouldn't move, but the lower leg muscles will tighten), then relax. Stop if this causes shin pain.
Frequency: Do three sets of 10-15 repetitions, 3-4 days per week.

Outer Shin
Push your foot outward against an object.
Inner Shin
Push your feet in against each other.





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Front of Shin

Place the heel of one foot on top of toes of the opposite foot.

Push down with the top heel while trying to push up with the bottom foot.

You should feel a tightness along the front of the shin of the bottom foot.

 

[believe]

I tend to get shin splints when my shoes need replaced. I have heard this happens to others also. If you walk a lot you may need to replace your shoes every 3 months.

 

[lustergirl]

I tend to get shin splints when my shoes need replaced. I have heard this happens to others also. If you walk a lot you may need to replace your shoes every 3 months.

I just bought new walking sneakers about a month ago and they are broke in pretty good. I might be trying to overdo it though. Thanks for the exercises and stretches.

 

[Tiger Lily 03]

Good luck with your walking. The shoes and exercise stretching will help for sure. By September you should be in a good walking place. Good luck with the PT.

 

[lustergirl]

Good luck with your walking. The shoes and exercise stretching will help for sure. By September you should be in a good walking place. Good luck with the PT.

Thanks Tiger Lily and everyone for the great response. I have lost 3 pounds this past week- yea for me!! Also thanks for the "know" on how to add the clilpart..