I very recently asked a similar question through the SparkCoach feature and got this response:
Shin splints almost always occur in sports that involve running or jumping, such as jogging, dancing, gymnastics, and more. Even walkers can experience shin splints. The phrase "shin splint" is a generic term that describes pain in the lower leg, either on the medial (inside) or lateral (outside) side of the shin bone. This pain usually begins as a dull ache that can't be pinpointed; it can be felt along the entire region where the muscle attaches to the bone.
Early on, exercisers will usually feel pain only at the beginning and end of their workouts. But over time the discomfort becomes more severe, lasting throughout workouts and striking even when you're not exercising, like when getting out of bed. Here are several articles with stretches to help.
Tips and Hints to Deal with Shin Splints Preventing and Caring for this Common Injury http://www.sparkpeople.com/resource/fitn ess_articles.asp?id=611
3-Minute Stretching Routine for Shin Splints http://www.sparkpeople.com/resource/vide os-detail.asp?video=66
I will also refer you to our Walking Guide where you will find a variety of articles including walking programs and walking interval training to help you push to help you meet your goals. http://www.sparkpeople.com/resource/sparkw alking.asp
Follow me as I live my story: www.tonyaslosingit.com (You'll find giveaways, reviews, and great articles there too!)
If you do a sparkpeople search, coach Jen suggests exactly what you thought. She says just to do 5-10 minutes of a slower walk and then get up to pace. There are a couple of articles in the search with suggestions. The other suggestion is good shoes, make sure they are not worn out. I like my ryka walking shoes. They have a slight bit of a rocking sole but not obvious when looking at them.
Thanks for the responses. I was always under the impression that stretching wasn't required for walking and that one should just warm up by taking it slow during the first few minutes. Is any one aware of what kinds of stretches I should be doing? Specifically ones that would help with my skin pain?
I have noticed no shin pain, while walking with Leslie Sansone's 3 mile walk. I am getting more and more used to it, and have been going for a total of 8 weeks, starting off with .5 miles first week, thought I was going to die, this was how out of shape I was. Then I continued to 1 mile for a couple of weeks, then 2 miles for a couple of weeks, now I am at 3 miles for this being my second week. I am getting ready to set up the treadmill and see what I can accomplish on it, as well. It pays to go slowly at first, then as you get more fit, you add. I can't really walk outside, too many predators and peoples dogs being allowed to roam freely. So I am really lucky to have a pretty good sized room in my house for my activities. And right now our weather is in 3 digit mode. This is a first, btw for me. I never stuck to any exercise for more than 1 or 2 times. And I have yet to suffer any shin splints like I did, when I walked around the block, and that usually stopped me from walking again. I think the key is gradual, just like dieting working up to it, less stress. Now I feel I can run a marathon!
I have had that happen when I haven't walked in a bit. I think if you slow down and ease into it, it will pass. I know it is very uncomfortable but your muscles are doing something they haven't done for a while. Make sure you stretch before and after.
Hey everyone. I used to run on an elliptical, hike, do yoga and be all kinds of active, but I have gotten really out of shape and it's been years since I have exercised. I am 26 years old 5' and around 150lbs. I have started walking with my dog for an hour a day. Most of the time I split it up and walk 2 times for a half hour or for 15 minutes then 45 later on. Anyhow yesterday while I was walking I noticed a pain in my shins that made it difficult to keep going and to keep my pace. Is this something I should be worried about? Is there anything I could do to fix it? Like doing some warmup stretches or trying to change the way I walk?
I am using running shoes because my goal is to walk until I am in shape enough to start adding running to the mix and do the Spark People Couch to 5K program. I don't know if the shoes could be a problem.
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