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PATIENTHAND's Photo PATIENTHAND Posts: 261
10/23/13 5:57 P

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yes.... thanks for the good advice. I recently has a case of shin splints as well, but only in my left leg. That is a weaker leg due to some nerve damage. My physical therapist recommended that I not walk on the treadmill at a forced pace, that walking on real ground is better.

Now that I am getting stronger and have less toe drop, I can also wear a running shoe( I like asics gels) instead of a thinner soled shoe. That has now solved the problem on the treadmill.

Candice and her dog Leah.

"Life is juicy, let it dribble down your chin." Sark


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EMILY0724's Photo EMILY0724 SparkPoints: (0)
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7/13/13 8:46 A

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Thank-you so much for the great advice. I wasn't sure how to stretch those front calf muscles. Now I know!!

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WALKINGGRANDMA's Photo WALKINGGRANDMA Posts: 22,816
7/11/13 12:17 P

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Great advice. Also recommend shorter stride and a slower pace. I find that when I "step out" and am not in shape, shin splints almost always follow. A few days, week or so of the shorter/slower and I naturally build up to the longer stride and quicker pace.

Call me WG
A journey of a thousand miles begins with a single step.

Be yourself. Everyone else is already taken.
Oscar Wilde

You will never "find" time for anything. If you want time, you must make it.
Charles Bruxton


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,288
7/11/13 11:28 A

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EMILY0724 - Shin splints can be from many things such as the wrong shoes, hills and more than likely lack of warm-up and stretching of the muscles in the lower leg. There is no reason to quit the program. Here is the advice I give those who are experiencing shin splints...

The muscles on the front of the leg, like any muscles need to be included in your warm-up. For shin splints you definitely want to warm up the front of your leg. There is a shin warm up that I do and have had many others use before going out, toe taps. Keeping your weight on one foot put the other out in front of you as though you were going to take a small step. Keep the heel of your front foot on the ground and just pull your toe up as high as you can and put it back down again (not too fast). Don't rock your body, the only thing that moves is your foot with a slight bend to your knee. Do them 25 times with each foot. Another thing that works is walking on your heels for 15 to 25 steps. One more is heel drops. Stand on the edge of a step or the curb and drop your heels down then raise to your toes. Do this slowly because you don't want to pull a calf muscle in the process. While most of the time the burning and pain go away, if you don't warm up your shins you do risk the possibility of severe injury. Uphill can exacerbate the pain as well, so until your legs get used to walking with speed be sure to warm up those shins. You'll save on pain. If the pain comes back while running, just stop and do another set.

When you are done with your walk, you'll want to stretch the muscles. To do this hook your toe over the edge of the curb or a step and pull against it. Next sit on your lower legs. To increase the stretch, put a rolled up towel under your toes. You can also use a foam roller and roll the muscles in your legs.

Finally, make sure your shoes are in good shape. If they are old, get new ones. Then change them out every 300 to 500 miles. Once the heel collapses (inside or out... you may not be able to see it, but it happens) your foot is in the position of going uphill all the time and that can cause shin pain. So, when your shoes get old, get new ones. Your feet and legs will be much happier.

Hopefully this will help you get beyond the shin pain.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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EMILY0724's Photo EMILY0724 SparkPoints: (0)
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7/11/13 9:14 A

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I got shin splints on my first day!! I've been exercising for 2 years and didn't dream of getting shin splints! They are not severe. On the first day, I walked fast. Rested day 2. I walked the mile on the second day, but at a slower pace. Anyone have any advice? Should I stay with the program?

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