Shin Splints

Hi S.
Advice from a physical therapist.
Here are a couple of tips for you:
1. Make sure you have good shoes. If they are more than 6 months old they probably do not have enough padding and support anymore. New Balance, Big River Running, and Fleet feet are great stores at fitting you for proper footwear in all price ranges. I highly recommend getting fitted.

2. Try rubbing some type of topical analgesic on your shins (Biofreeze, ibunex) to help with the inflammation.

3. For the next few weeks try to take it easy on your walking routine. Try slowing your pace and avoiding walking on uneven surfaces. If you can throw in a water walking day or 2 that would help take the stress off the joints.

If none of this helps over the next few weeks I would suggest getting a prescription form your MD for physical therapy. A physical therapist would be able to look for deviations in your walking pattern that may contribute to your hip pain and shin splints.

Brooke gave you great advice. Take it!
As a personal trainer I always start with asking my clients about their shoes. Usually that's it, they get new shoes, rest for a couple of weeks (just slow it down a bit so you can heal) and then back to their normal fitness routines.
Make sure you are also stretching. Take 5 minutes to get in a warmup walk and then stop to stretch and then stretch again after your walk.
Good luck and great job on losing that 7 lbs, that's fantastic!!

Everyone has given great preventitive advice, make sure you strech! In the meantime, since you don't want to stop walkin completely, WRAP YOUR SHINS before you walk, and when you get home, alternate cold/hot packs, and take some anti-inflammatory meds, like motrin.

Amen to the shoe and stretching advice! You can also try a better insole for your shoes -- not the kind you buy from the drug store but the kind you get at a good athletic shoe store that completely replaces your existing insole.

Can you mix in some other type of exercise to avoid overuse? Cycling, yoga, swimming? Keep up your great progress!

Make sure you are stretching before and after your walks. I used to get shin splints from running and after talking to other runners they suggested that I tie my shoes laces a different way. It has worked for me for lots of years. You might have to slow down for a few days and let them heal but keep stretching them every day and be sure to drink plenty of water and keep you potassium level up. Congrats on the weight loss and keep up the good work.

trying icing them, the actual cause of your shin splints and hip problem is due to pronation of the ankle 9 times out of 10 this problem can only be helped by custom orthotics. I had this problem myself and my chiropractor educated me and put me in orthotics and I haven't had a problem since.

hope you aren't wearing rebok shoes. My hubby was in the army for 20 years and everytime he wore Rebok shoes they gave him bad shin splints. He preferred Nike and adidas shoes for PT and didn't have a problem with them. My son also had rebok shoes once and got shin splints. We no longer by rebok brand shoes because of this problem. I prefer Nike Air walking shoes and have bought them for years and they do a great job. I have walked 5-6 miles without any problems of feet hurting and have knee problems but they do better with good shoes.

I don't know what to tell you as far as getting rid of the shin splints as they are painful but just wanted to let you know that not having proper shoes usually causes them and not the distance that you walked.

shin splints are very normal esp if you haven't worked out in awhile. make sure you stretch, stretch, stretch your calves before and after exercising. i had the same problem and they still come and go. you may want to examine your shoes as well, are they old and the insert is worn? you can get better inserts at any athletic store or invest in a new pair of shoes, when i put on my New Balance over my Nike's, which were old, it made a huge difference. also, some ppl can walk indoors instead of outdoors and vice versa b/c the pavement is different and it does not affect your shins.
good luck and keep up the good work exercising!!

Hi S., I don't have any advice. BUT i did want to say Congratulations on your weight loss. WTG Girl
Keep up the great work, a little slower until you heal more.

God Bless you
K. Nana of 5