What Is It?

Finally the weather is improving and you decide to capitalize on the warming days by getting out for a couple of long walks, and – ouch! Most long distance runners are aware of a common injury called Shin Splint Syndrome, referred to colloquially as “shin splints”. Shin splints, however, is also common among recreational walkers. This condition is characterized by pain in the front of the lower leg, which can run from below the kneecap all the way down to the ankle. It accounts for 10-15% of all running injures, and up to 60% of the conditions that cause pain in the lower leg. The lower leg is the initial shock absorber during impact exercise – if this shock-absorption system begins to fail, you may experience a sore, tingling sensation that can be mild to debilitating. While runners hit the ground at approximately three times their body weight, walkers also experience impact – 1.2 times their body weight with each foot strike.

Treating Shin Splints

If pain is severe, a medical specialist should be consulted first to rule out a stress fracture in the lower leg bones, which are called the tibia and fibula. That being said, the crucial first step in treating shin splints is identifying the root cause of the problem. There are many possibilities including sudden changes to your exercise routine, poor ankle flexibility, poor muscle tone in front lower leg muscles, training errors, and structural problems like over-pronation or flat feet. But don’t fret – there are many possible strategies for preventing or overcoming shin splints.

Exercise Specialist Recommendations:

• Increase distance slowly. This is a concept in exercise physiology called gradual progression. Even though sunlight is streaming down through the trees and the air is heavy with the sweet smell of spring, do not throw caution to the wind and walk two or more hours that day if you have not walked more than 30 minutes all winter. It is very possible that your lower leg muscles will rebel. There is no magic rule for adding time onto a walk or run – this varies depending on fitness level, current and recent past exercise volume, and presenting health conditions. For most individuals, adding between 5 and 10 minutes per walk, each week, is sufficiently prudent. For example, the first week you can walk five times for 25 minutes, the next week five times for 30 minutes, and so on.
• Stretch your calves. If your calf muscles are flexible your ankle will have more mobility, which makes for a more efficient shock absorption system. Make sure to stretch both your gastrocnemious and your soleus, by letting your heel drop off a step (sticking your butt out will give you a better stretch). Start with a straight leg, then bend your knee to feel a deeper stretch closer to your Achilles tendon. The added bonus of stretching your calves off a step is that you stretch the plantar fascia on the bottom of the foot as well.
• Strengthen the front of the lower leg. This is very simple – just lean back again a wall and lift your toes up toward the ceiling, then lower slowly. This can be done with or without weights – lighter individuals may want to hold dumbbells to add some resistance. Build up to 20 repetitions. The speed of the reps can be varied to train for both strength and endurance. (Executing quick reps with heavy weights is not recommended.) Only train for endurance once all pain has disappeared and a base of strength has been developed.
• Take care when changing your training environment. If you use a treadmill during the winter months then switch to walking outside on concrete sidewalks in the nicer weather, make the transition a gradual one. Exchange one treadmill walk with outdoor walking, then two, and so forth. Once you are walking outside exclusively, once again use gradual progression to build up your time. If you hike, use these same training principles because walking on uneven terrain can cause shin splints.
• Evaluate your walking technique. Working with a professional can give you information on how you might change or improve your gait.
• Don’t disregard possible structural issues. People with flat feet or fallen arches are especially prone to shin splints. If this sounds like you, taking great care to choose the right shoes, as well as considering custom made orthodics, can correct issues that cannot be addressed by exercise programming alone.

Enjoy your walk! Enjoy your run!