Obesity Discussion Forums

[Chrisydj]

I thought this was interesting and might help some people

How To Prevent and Treat Shin Splints

From Wendy Bumgardner,
Your Guide to Walking.
FREE Newsletter. Sign Up Now!
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Shin splint pain commonly happens whenever walkers start a walking program, start walking faster, change their shoe style, or change their stride. Shin splints are due to an imbalance between the muscles that lift the foot and those that pull it down. Overstriding can cause of shin splints, as can wearing walking shoes with a relatively high wedge heel. The shin splint pain will eventually go away as you develop your shin muscles and adjust to your new stride.
Difficulty: Average
Time Required: 10 minutes
Here's How:

1. Do not overstride: Overstriding is one of the major causes of shin splints. Keep your stride longer in back and shorter in front. Go faster by pushing off more with the back leg. Overstriding
2. Walking shoes with flexible soles and low heels: You should be able to twist and bend your shoes, otherwise your feet and shins are fighting them with each step. Some "walking" shoes are not well designed for walking. If they don't twist and bend, select another style. Your walking shoes should be relatively flat, without a built-up heel.
3. Strengthen your calf muscles with exercises: Toe Raises and Shin Stretches can help build the shin muscles and improve their flexibility so you can overcome shin splints.
4. Replace old, dead shoes: Shoe cushioning is exhausted every 500 miles, often long before the soles or uppers show wear. But these old, dead shoes can contribute to shin splints and plantar fasciitis, as well as foot and leg fatigue. Sponsored Links
   
   Shin Splints 3 Day Cure5 Easy Steps You Can Do At Home to Eliminate Shin Splints Nowwww.ShinSplintCure.com
   Shin SplintsInformation, treatments and support for shin splintswww.injurybegone.com
   WalkingNew Comfort-Fit, Air-Activated Heat Arthritis Wraps Last All Day Long!www.ThermaCare.com
   
   
5. Walk on softer surfaces: Seek out barkdust, dirt, grass, or cinder walking paths rather than concrete.
6. Alternate walking days: Walk only every other day until the pain disappears.
7. Ice: Ice your shins before you walk, and again ice your shins for 20 minutes after you walk.
8. Keep legs warm during your walk: Keep your legs warm with long socks during the walk.
9. Warm-up before going fast: Warm up at an easy pace for ten minutes before you begin a faster paced walking workout.
10. Stretch after warming up: Stop and do your stretch routine, especially the legs, after your warm-up.
11. Speed up only after warming up: If you feel the calf pain, slow down.
12. Slow or stop if you feel shin splint pain: If the pain does not go away quickly at a lower speed, end your walk.
13. Pain in the back of the leg: For pain in the back of the leg, make sure you are not leaning forward when walking.
14. Pain in the front of the leg: For pain in the front of the leg, a slightly higher shoe heel may work better.

Tips:

1. Shin splints are due to an imbalance between the muscles that lift the foot and those that pull it down.
2. Avoid walking and running competition until the pain is gone.
3. Ibuprofen or other anti-imflammatories can help.
4. Anterior Compartment Syndrome is a more rare cause of pain on the outer side of the lower leg.
5. Stress Fracture can occur in those starting an exercise program, with sharp pain a below the knee.

What You Need:

• Ice/heat pack
• Ibuprofen

[alohanema]

Originally Posted by Chrisydj

I thought this was interesting and might help some people

How To Prevent and Treat Shin Splints

From Wendy Bumgardner,
Your Guide to Walking.
FREE Newsletter. Sign Up Now!
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Shin splint pain commonly happens whenever walkers start a walking program, start walking faster, change their shoe style, or change their stride. Shin splints are due to an imbalance between the muscles that lift the foot and those that pull it down. Overstriding can cause of shin splints, as can wearing walking shoes with a relatively high wedge heel. The shin splint pain will eventually go away as you develop your shin muscles and adjust to your new stride.
Difficulty: Average
Time Required: 10 minutes
Here's How:

1. Do not overstride: Overstriding is one of the major causes of shin splints. Keep your stride longer in back and shorter in front. Go faster by pushing off more with the back leg. Overstriding
2. Walking shoes with flexible soles and low heels: You should be able to twist and bend your shoes, otherwise your feet and shins are fighting them with each step. Some "walking" shoes are not well designed for walking. If they don't twist and bend, select another style. Your walking shoes should be relatively flat, without a built-up heel.
3. Strengthen your calf muscles with exercises: Toe Raises and Shin Stretches can help build the shin muscles and improve their flexibility so you can overcome shin splints.
4. Replace old, dead shoes: Shoe cushioning is exhausted every 500 miles, often long before the soles or uppers show wear. But these old, dead shoes can contribute to shin splints and plantar fasciitis, as well as foot and leg fatigue. Sponsored Links
   
   Shin Splints 3 Day Cure5 Easy Steps You Can Do At Home to Eliminate Shin Splints Nowwww.ShinSplintCure.com
   Shin SplintsInformation, treatments and support for shin splintswww.injurybegone.com
   WalkingNew Comfort-Fit, Air-Activated Heat Arthritis Wraps Last All Day Long!www.ThermaCare.com
5. Walk on softer surfaces: Seek out barkdust, dirt, grass, or cinder walking paths rather than concrete.
6. Alternate walking days: Walk only every other day until the pain disappears.
7. Ice: Ice your shins before you walk, and again ice your shins for 20 minutes after you walk.
8. Keep legs warm during your walk: Keep your legs warm with long socks during the walk.
9. Warm-up before going fast: Warm up at an easy pace for ten minutes before you begin a faster paced walking workout.
10. Stretch after warming up: Stop and do your stretch routine, especially the legs, after your warm-up.
11. Speed up only after warming up: If you feel the calf pain, slow down.
12. Slow or stop if you feel shin splint pain: If the pain does not go away quickly at a lower speed, end your walk.
13. Pain in the back of the leg: For pain in the back of the leg, make sure you are not leaning forward when walking.
14. Pain in the front of the leg: For pain in the front of the leg, a slightly higher shoe heel may work better.

Tips:

1. Shin splints are due to an imbalance between the muscles that lift the foot and those that pull it down.
2. Avoid walking and running competition until the pain is gone.
3. Ibuprofen or other anti-imflammatories can help.
4. Anterior Compartment Syndrome is a more rare cause of pain on the outer side of the lower leg.
5. Stress Fracture can occur in those starting an exercise program, with sharp pain a below the knee.

What You Need:

• Ice/heat pack
• Ibuprofen

It's useful and interesting information!

[Chrisydj]

yeah i found it useful thought everyone else might. i used to get shin pain when i walked with my mom a few years back it's why i stopped i think it was my shoes and my stride causeing it

[Alexxa]

Thanks so much!!! I've been having shin splints for a very long time and it got me so frustrated because I recently bought a treadmill and I could'nt walk on it for 5 min...

[torialeigh]

good advice! I used to get horrible shin splints....



it feels like that but in your shins

thanks for sharing!

[Obesity Discussion]

Awesome info! I get them myself from time to time especially when playing football or running long distances!