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Why do my shins hurt when I walk briskly?
On my lunch break I decided to get my trainers on and go for a brisk 15 min walk, mostly uphill, to try and burn a few extra cals.
When I'm about half way round my left shin becomes really achy and painful, I thought I could walk it off at first but that makes my foot go a bit numb and I end up limping. Sometimes it does the same in my right leg but less severe. I'm only 21! Surely I should't have such aches and pains yet!
I work out at home doing various exercise DVD's for around an hour every evening and don't have a problem. Also if I walk somewhere at my regular walking speed it doesn't hurt or if I walk quickly in heels instead of trainers.
I wanted to start running while the weather is getting better but I'm worried about getting this pain.
Why is this and what can I do about it?
Our expert says...
Hi,
The shin pain you are experiencing could well be something called compartment syndrome and is easily treatable. Often shin pain can be caused by factors including too rapid an introduction to exercise, new trainers, overuse, insufficient warm ups, high gradients....etc.
The muscle on the front on the shin is called the tibialis anterior and is responsible for pulling the foot upwards towards the knee as we walk/run. Every muscle is a bit like a sausage in that it has a skin around it and the tibialis anterior is no exception. This 'skin' is not as flexible as the muscle and takes longer to stretch, which is why certain factors can lead to a build up of pressure as the muscle expands against its 'skin'.
This pressure results in pain. To avoid this you have to allow the 'skin' around the muscle time to warm up and stretch to avoid pressure build up. As you use DVD workouts regurarly I don't think the 'rapid intro to exercise' is a factor that applies to you. I do however think that the hills you are hitting at lunchtime could be causing the pressure build up described above.
So, here are some potential solutions for you to try:
1) Toe taps - a simple exercise and vey effective treatment for shin pain... simply put your weight in your heels and try to lift and tap the front of your foot on the ground in big exaddurated movements. Aim to do this 20 times or until the front of your shin experiences a burning senstation of fatigue!
This helps warm the tibialis anterior muscle up and stretch its 'skin', better preparing you for hill walking. Do 2-3 sets of this before going for your next walk. Look to bring this exercise into a regular routine 2-3 times a week.
2) Look to find a less hilly route for the next week or so to let this area that is obviously been getting a bit tired rest and recover and aclimatise to your toe tap exercises above.
3) Put ice on your shin(s) as soon as possible after you experience shin pain, to relieve the inflamation and relieve the pain. Keep the ice on the area for up to 20mins, or until the area goes numb.
4) Stretch your calf muscles (back of lower leg) regularly as muscles work in pairs and if one is stressed then so is the other!
If I'm right then you should be able to reduce and rid your shin pain by utilising the above. After which point you can look to begin running but start off slow!! If you experience shin pain then its your body telling you that you are going to fast to allow your ligament and tendons to adapt.
Finally, if after a month of the above you don't see an improvement in your shin pain then see a physiotherapist or corrective exercise specialist to check your biomechanics. It is unlikely you will need to, but is worth knowing just incase.
I hope this helps and thanks for the question.
Kelly
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