Shin splints

[peekawho]

I've begun training a little over a month ago for a 60 mile/3 day walking marathon for breast cancer coming up in October.

I've done will with increasing the lengths and difficulty of my walks, but made a bad mistake this past weekend by suddenly deciding I could walk 10 miles and climb 2 big hills.  I did it, but the next day had a slightly sore R. shin.

Rested x 1 day, felt fine, then went to the gym to walk on the treadmill.  Within 5 minutes, I had what I thought was a muscle spasm in my shin, and foolishly kept on walking and jogging for 3.5 miles more.  By that time, it was very sore and tender, and I figured out that I probably had a shin splint.

I iced it yesterday and today, wrapped it, took Motrin several times, and today I feel perfect--no soreness at all.

How long should I rest before I resume my walking program ( I'll not make the same mistake again!)
Should I rest from walking for a whole week?  Or should I do very short (1-2 mile walks) if I don't have any pain?

I have good shoes, fitted professionally and have had them observe my gait and foot strike, that seems fine.  I think I just flat overdid it.  

I would like to continue short walks, but if it would be better to totally not do it for a week, I would.  Thanks for any advice.

[peekawho]

Yeah, I was being pretty stupid!  I really had no idea what shin splints were, and thought it was just a muscle spasm that would go away.

I've been a good girl for several days, and will start again today with a short walk on the even terrain.  I've been icing and taking anti inflammatories.  It feels completely 100% fine.
Will stop immediately if I get the pain back this time!

Thanks!

[Dr J Singh]

Hello,

First of all,you are causing repeated injury to the muscles without gicing it proper time to come back to its normal self.I would advise 3-4 days rest,ice packs and anti inflammatory analgesics till the muscles completely heal.Also when you start again, don’t overexert the muscle,but start with a slow walk and then increase step by step.Do some stretching exercises before and after walking and also strike with the heel. In most middle to long-distance running, striking with the heel, rolling through the foot and pushing off the ball is the most efficient.

Hope it helps.Take care and pls do keep me posted on how you are doing or if you have any additional queries.

[Niffer991]

You definately nailed it, you overdid it without recovery and now the body is screaming at you to rest. Take gentle slow walks in a few days to test it out while in the meantime apply ice, like you are, regularly. No running for a week, is what I personally would suggest.

Listen to your body!

Jen