Shin splints are a common overuse injury among athletes characterized by inflammation of the muscles and tendons in the front of the lower leg. While shin splints are usually not dangerous, they can be very painful, making it difficult to walk and perform other physical activities. The best cure for the condition is rest, but if you have to include walking in your day, take steps to minimize the pain and prevent your condition from getting worse.
Step 1
Stretch your shins before you walk to help alleviate pain and improve your range of motion. Stand with your hands against a wall and place the top of your right foot against the floor while angling your left toes toward your right foot. Gently press down on your right toes until you feel the stretch. Switch legs.
Step 2
Wear a sturdy pair of walking shoes with plenty of cushioning. The shoes should hug the shape of your foot without feeling constricting or painful. If you frequently suffer from shin pain, ask your doctor to recommend a walking shoe to fit your foot type and stride.
Step 3
Decrease the intensity or duration of your walks to minimize further inflammation. Shin splints are caused by repetitive movements, and if walking caused them in the first place, more walking will probably make them worse.
Step 4
Switch from pavement to softer walking surfaces like sand or grass. Hard surfaces place more stress on your connective tissues and can make shin splints worse.
Step 5
Walk on a flat surface, if possible. Avoid walking downhill, because this can cause or exacerbate shin splints.
Step 6
Elevate your legs after you walk, and apply a bag of ice wrapped in a thin towel to the painful area for 15 to 20 minutes to reduce inflammation and ease pain.
Tips and Warnings
- Try switching to biking or swimming for a few days to give your shins time to heal. Replace walking shoes when they begin to show signs of wear, or every 350 to 500 miles.
- Talk to your doctor if the pain persists or gets worse.
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