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Shin Pain
I can't seem to figure out why my shins hurt so much when I walk briskly. I try to walk straight, take shorter strides, rest for a day or two in between work outs, but no matter what, once I up my speed, whether it is on a treadmill or on the street, my shins hurt so much I actually have to stop. Even when I get a pedicure, when they start the massage part up my legs and press on my shins, it really hurts. I always have to ask them to touch lightly. It really hinders my ability to increase my fitness level by walking or running. When I look in the mirror I see that my legs (below the knee) are slightly bowed. I often wonder if that might be the reason and if so is there anything I can do to overcome that problem? I would love to know how to overcome this.
MEDICAL PROFESSIONAL
The long-term remedy for muscle-related pain in the shin is a change in the running style to eliminate the overstriding and heavy heel strike.
The shin muscles can also be somewhat alleviated by footwear and choice of surface. Runners who strike heavily with the heel should look for shoes which provide ample rear foot cushioning. Such shoes may be referred to as "stability" or "motion control" shoes. The so-called "neutral" shoes for bio-mechanically efficient runners may not have adequate support in the heel, because the runners for whom these shoes are intended do not require it. When their cushioning capability degrades, the shoes should be replaced. The commonly recommended replacement interval for shoes is 300-400 miles (480-640 kilometres).Excessive pronation can be reduced by extra supports under the arch. Running shoes which have a significant supporting bump under the arch are called "motion control" shoes, because they work by limiting the pronating motion. Also shoes with cushion shock features and shoe inserts can help prevent future problems.
Take care and do follow all methods so that you do not cause inflammation of the muscles, tendons, and periosteum (thin layer of tissue covering a bone) of the tibia, which is causing pain.
The shin muscles can also be somewhat alleviated by footwear and choice of surface. Runners who strike heavily with the heel should look for shoes which provide ample rear foot cushioning. Such shoes may be referred to as "stability" or "motion control" shoes. The so-called "neutral" shoes for bio-mechanically efficient runners may not have adequate support in the heel, because the runners for whom these shoes are intended do not require it. When their cushioning capability degrades, the shoes should be replaced. The commonly recommended replacement interval for shoes is 300-400 miles (480-640 kilometres).Excessive pronation can be reduced by extra supports under the arch. Running shoes which have a significant supporting bump under the arch are called "motion control" shoes, because they work by limiting the pronating motion. Also shoes with cushion shock features and shoe inserts can help prevent future problems.
Take care and do follow all methods so that you do not cause inflammation of the muscles, tendons, and periosteum (thin layer of tissue covering a bone) of the tibia, which is causing pain.
Thanks for those suggestions. There are some great ideas that I can implement immediately. I do wear excellent shoes, the top Asics and I buy new ones every few months as i wear those shoes all the time. I do not wear regular shoes, I live in my running shoes. I think this shin pain is a chronic issue, rather than an acute one. Even when I let them rest for a few weeks, as soon as I start doing an incline, or up my speed, it is always the same. As soon as I drop down to a normal walk, within a few minutes the pain subsides. I often have no choice but to get off the treadmill and hit the stationary bike to finish my aerobic exercise. I am 52 and overweight as well and I know that the extra weight can't help this issue at all. I will try the regular stretching and an ibuprofen topical cream and see if they help at all. I don't think the surface I use is the issue, as I have an excellent treadmill that has a built in deck that has some give in it, unlike a sidewalk or road.
MEDICAL PROFESSIONAL
You have to confirm if it is Shin splints near an Orthopaedician.
The immediate treatment for shin splints is rest. Running and other strenuous lower limb activities, like basketball and other sports which include flexing the muscle, should be avoided until the pain subsides and is no longer elicited by activity. In conjunction with rest, anti-inflammatory treatments such as icing and drugs, such as non-steroidal anti-inflammatory drugs (in particular, NSAID gel) may be used. Over-the-counter pain relievers can also be taken, though there is some controversy over their effectiveness. Furthermore, the lower legs may be taped to stabilize and take some load off the periosteum. Finally, using good shoes (ideally compensating for individual foot differences) is important. The shin can be trained for greater static and dynamic flexibility through adaptation, which will diminish the contracting reflex, and allow the muscles to handle the rapid stretch. The key to this is to stretch the shins regularly. However, static stretching might not be enough. To adapt a muscle to rapid, eccentric contraction, it has to acquire greater dynamic flexibility as well. One way to work on the dynamic flexibility of the anterior shin is to subject it to exaggerated stress, in a controlled way, such as walking on the heels. If the muscle is regularly subject to an even greater dynamic, eccentric contraction than during the intended exercise, it will become more capable of handling the ordinary amount of stress. Experienced long-distance runners practice controlled downhill running as a part of training, which places greater eccentric loads on the quadriceps as well as on the shins. A physical therapist, athletic trainer, or doctor should be consulted before engaging in this type of training.
The immediate treatment for shin splints is rest. Running and other strenuous lower limb activities, like basketball and other sports which include flexing the muscle, should be avoided until the pain subsides and is no longer elicited by activity. In conjunction with rest, anti-inflammatory treatments such as icing and drugs, such as non-steroidal anti-inflammatory drugs (in particular, NSAID gel) may be used. Over-the-counter pain relievers can also be taken, though there is some controversy over their effectiveness. Furthermore, the lower legs may be taped to stabilize and take some load off the periosteum. Finally, using good shoes (ideally compensating for individual foot differences) is important. The shin can be trained for greater static and dynamic flexibility through adaptation, which will diminish the contracting reflex, and allow the muscles to handle the rapid stretch. The key to this is to stretch the shins regularly. However, static stretching might not be enough. To adapt a muscle to rapid, eccentric contraction, it has to acquire greater dynamic flexibility as well. One way to work on the dynamic flexibility of the anterior shin is to subject it to exaggerated stress, in a controlled way, such as walking on the heels. If the muscle is regularly subject to an even greater dynamic, eccentric contraction than during the intended exercise, it will become more capable of handling the ordinary amount of stress. Experienced long-distance runners practice controlled downhill running as a part of training, which places greater eccentric loads on the quadriceps as well as on the shins. A physical therapist, athletic trainer, or doctor should be consulted before engaging in this type of training.
Sounds like you could have "shin splints" to me. It can have a lot to do with the surface your walking on or the type of shoes your wearing. If you're getting that much inflammation, you might want to try some quercetin, ginger and MSM type of preparation since they probably won't be having tylenol or ibuprofen around much longer. These all help with inflammation. Vitamin C also helps with cross linking of collagen fibers if the connective tissue holding the tibealis anterior(the muscle on the front of your shin)to the periosteum are disconnecting a bit. The massage (as much as you can handle) is probably a good thing. Switching to a low/no impact exercise such as swimming, elliptical or ski machine might be a good option, (swimming would probably be the best if available).
Hope this helps.
Rodger
Hope this helps.
Rodger
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