walkers, help

[mike phillips]

i walk 3 miles a day in about an hours time. i wear a good quality shoe. warm up before i start but now when i get into my pace my shins and hip hurt like the devil. i dont know whats goin on but it makes me want to stop but i just slow down a little. what should i do? thanks for your help.

[Happynoj]

Go see a doctor. I can't remember what the name of it is, but there is something that makes you shins hurt and walking through it makes it worse

One of my friends also has something where his shins hurt and he has inserts for his shoes which stop it.

[i_got_a_mohawk]

What is the pain in your shins like?

Does it happen both when going up and down hill?

I used to get (and still do) shin splints, but they only bothered me when walking down a hill.

In all honesty it could be a number of things, muscular or ligament problems probably. How are your ankles? I know it probably isnt the same but mine are very badly over pronated (plus collapsed lateral arches on my feet). This causes excess stress on other points of the leg giving shin, knee and hip pains, even spreading to the sacroiliac.

[i_got_a_mohawk]

Originally Posted by Happynoj

Go see a doctor. I can't remember what the name of it is, but there is something that makes you shins hurt and walking through it makes it worse

One of my friends also has something where his shins hurt and he has inserts for his shoes which stop it.

Sounds like what i've got. But shin splints is a bit of a generic name, can be a number of different causes. It's used more for diagnosis. Like a cough is a problem, but it is caused by something. Just as shin splints are a problem, caused by something

[mike phillips]

uphill, downhill, on the level its all the same. my ankles feel fine but once in a while above my heel feels like a plucked rubber band and then it shard to put weight on it.

[i_got_a_mohawk]

I'd get it seen to by an orthopedic consultant. Could be a number of things that you can't really diagnose over the net. Hopefully nothing too hindering!

[MJ5150]

Take a few aspirin or tylenol before you head out for your walk. If the pain persists, take a few more along the way. Eventually you will find the right amount of pills to mask the pain, but it may take a week or so.

-Mike

[mike phillips]

Originally Posted by MJ5150

Take a few aspirin or tylenol before you head out for your walk. If the pain persists, take a few more along the way. Eventually you will find the right amount of pills to mask the pain, but it may take a week or so.

-Mike

im not the pill takin type.

[MJ5150]

Originally Posted by mike phillips

im not the pill takin type.

Most people aren't at first. You'll come around after a bit. Come on, self-medicating is the American way. Get on board.

-Mike

[MJ5150]

So you know I am kidding, maybe I better add a few of these...



-Mike

[mike phillips]

i figured you was jokin. i self medicate with a pepsi, i think of it as a cure all. of course thats why i have to walk 3 miles a day.

[warwick.hoy]

As a runner in high school our coach showed us a workout that will strengthen the muscles that; when over taxed, cause shin splints. All you need is a curb or ledge and good balance.

~Stand with your tip toes on the edge of the curb with your heals pointed straight out over the side. You should have you back pointed out towards the road, parking lot, whatever with your foot parallel to the ground.

~Simply lower your heals down and bring them all the way back up till you are standing on your tippy toes.

~Repeat as many reps as you can, no pain no gain

This should help. What kind of shoes are you wearing? There are obviously differences between running and walking. Athletic shoes aren't required if you aren't going to be running. I walk back and forth to work; about 2 miles a day, in my Dansko Staple Clogs and I have no problems. Danskos Professionals are by far the best walking shoes money can buy.

[i_got_a_mohawk]

You talking about calf raises?

If so, when doing those you need to change the orientation of your feet from straight forward, to outwards a bit to inwards a bit on different sets so that you hit all the parts of the calf muscle.

[peterbright]

One of the most common injuries is shin splints (medial tibial stress syndrome).
The term "shin splints" refers to pain along the shinbone (tibia) — the large bone in the front of your lower leg. The pain is the result of an overload on the shinbone and the connective tissues that attach your muscles to the bone.
Shin splints are common among runners and other athletes. But the risk of shin splints is no reason to give up your morning jog or afternoon aerobics class. Most cases of shin splints can be treated with rest, ice and other self-care measures — and wearing proper footwear and modifying your exercise routine can help prevent shin splints from recurring.
Shin splints are caused by an overload on the shinbone and the connective tissues that attach your muscles to the bone. The overload is often caused by specific athletic activities, such as:
 Running downhill
 Running on a slanted or tilted surface
 Running in worn-out footwear
 Engaging in sports with frequent starts and stops, such as basketball and tennis.
Shin splints can also be caused by training too hard, too fast or for too long.
Shin splints are most common among runners, particularly those just starting a running program. If you have flat arches, your feet may have a tendency to roll too far inward (pronate) when running — which can contribute to shin splints.
Consult your doctor if rest, ice and over-the-counter pain relievers don't ease your shin pain. Seek prompt medical care if:
 Severe pain in your shin follows a fall or accident
 Your shin is hot and inflamed
 Swelling in your shin seems to be getting worse
 Shin pain persists during rest.

Shin splints are usually diagnosed based on your medical history and a physical exam. In some cases, an X-ray or other imaging studies can help the doctor rule out other conditions, such as a stress fracture — tiny cracks in a bone often caused by overuse.

In most cases, you can treat shin splints with simple self-care steps:
 Rest. Avoid activities that cause pain, swelling or discomfort — but don't give up all physical activity. While you're healing, try low-impact exercises, such as swimming, bicycling or water running. If your shin pain causes you to limp, consider using crutches until you can walk normally without pain.
 Ice the affected area. Apply ice packs to the affected shin for 15 to 20 minutes at a time, four times a day for several days. To protect your skin, wrap the ice packs in a thin towel.
 Reduce swelling. Elevate the affected shin above the level of your heart, especially at night. It may also help to compress the area with an elastic bandage or compression sleeve. Loosen the wrap if the pain increases, the area becomes numb or swelling occurs below the wrapped area.
 Take an over-the-counter pain reliever. Try ibuprofen (Advil, Motrin, others), naproxen (Aleve) or aspirin to reduce pain and inflammation.
 Wear proper shoes. Your doctor may recommend a shoe that's especially suited for your foot type, your stride and your particular sport.
 Consider arch supports. Arch supports can help cushion and disperse stress on your shinbones. Off-the-shelf arch supports come in various sizes and can be fitted immediately. More durable arch supports can be custom-made from a plaster cast of your foot.
It's also important to resume your usual activities gradually. If your shin isn't completely healed, returning to your usual activities too quickly may only cause continued pain.
To prevent shin splints:
 Choose the right shoes. Wear footwear that suits your sport. If you're a runner, replace your shoes about every 350 to 500 miles.
 Consider arch supports. Arch supports can help prevent the pain of shin splints, especially if you have flat arches.
 Lessen the impact. Cross-train with a sport that places less impact on your shins, such as swimming, walking or biking. Remember to start new activities slowly. Increase time and intensity gradually.
 Add strength training to your workout. To strengthen your shins, try toe raises. Stand up. Slowly rise up on your toes, then slowly lower your heels to the floor. Repeat 10 times. When this becomes easy, do the exercise holding progressively heavier weights. Leg presses and other exercises for your lower legs can be helpful, too.
It's also important to know when to rest. At the first sign of shin pain, take a break.

[mike phillips]

thank you very much peter bright.

[MakiSupaStar]

Walking is overrated.

[Lalabadie]

Originally Posted by MakiSupaStar

Walking is overrated.

I switch to crawling on every possible occasion. Great conversation starter, and it starts raining on you later than everyone else around.

[MakiSupaStar]

Originally Posted by Lalabadie

I switch to crawling on every possible occasion. Great conversation starter, and it starts raining on you later than everyone else around.

Whenever I have to walk somewhere I like think about and then talk myself out of it. Sometimes I stick my thumb out and wait for the next golf cart, sega, or geezer on a scooter to give me a ride. Sometimes I sigh and pick the cheetoo dust out of my belly button. I'm not a proud man.

[mike phillips]

i use to crawl a mile a day but it was rough on my hands. then i switched to cartwheels but i got dizzier than hell.

[Lalabadie]

/derail

If you can, consult a physician to determine what is causing the pain. This way, you'll know what to do to prevent/fight/lessen pain, and what is NOT needed in your case, which is sometimes an obstacle too.