I've been having problems with my shin muscles when I walk briskly. I thought it would go away after they get used to the routine, but they just subsided a little. It feels likea the burning sensation/pain you get after working out a muscle, but it occures 5-10 minutes after starting.

Are there any good exercises to target week shin muscles, if that is the cause?

Wa'il

Sounds like shin splints.

http://www.sports-medicine.com/pgshins.htm

Thanks sPonge,

I found several references to shin splints, but they all indicate a bone stress and inflamation. I get those when I jog after being a way from jogging for some time.

But this shin pain, the one I get from walking, feels localized to the muscles in front of the shin bone, and it subsides within half an hour of ending the walk, while what I consider splints tend to last for a day or so.

Wa'il

I had shin splints quite bad a long while ago, and I always attribute the pain you describe (which I get periodically now, especially during brisk walking and particularly if there is a lot of incline) as leftover of that original injury.... maybe it's not.

Hmmm, I forgot to mention, due to where I live, the majority of my route is either a steep climb or descent. There might be something to this.....??

Wa'il

Not sure about splints, Wa'il. I've heard about others having them but never suffered from them myself. I can suggest an exercise to work the front of the calf if that's what you're looking for;


I would be careful though, if it continues to bother you I'd have it checked out.

Nat

Tamarian,

Unfortunatly, it sounds as if you have shin splints. The fact that you said most of your area is uphill makes me believe this even more.

The fact that you said it is localized makes me think though ... could just be cramping of the tibialis anterior muscle, which runs along the front of the shin. I know when I run and I am not at my competitive running weight, I get that tighteness in the shins and usally some mild ankle pain to boot.

At any rate, treatment is the same in both cases. To strengthen the muscles along the area, you can use the exercise Nat described (A.K.A. tibialis raise) ... and I have a few other treatments/remedies/stretches for you ...

SHINSPLINTS

More of a catch-all term than an actual medical condition, "shinsplints" refers to any swelling of muscles, tendons and even the covering of the bones in your shins. Shinsplints are especially common among beginning runners and those who dramatically increase their mileage.

Best new alternative remedy: A thin tissue called fascia envelops all of your muscles and tendons, including those in your shins. When injured, the fascia can become restricted. A form of massage called myofascial release can improve mobility and enhance circulation and healing of the fascia.

Try the following self-massage suggested by physical therapist Gary Mascilak:

-Sit in a chair. Place one thumb in the groove between your shin bone and shin muscle of the leg that hurts. Place your other thumb on top for support.

-Rub down your leg. Then move your thumb about an inch to the outside and rub down your leg again. Move an inch to the outside again, and so on. Do this as often as possible, lightly at first and more deeply as the injury begins to heal.

Best new mainstream treatment: When you have shinsplints, the muscles, tendons and nerves in your shins become tightened. To elongate all of them, do the following three stretches. Hold each stretch for 30 seconds and repeat several times a day:

-Lie on your back with your right leg in the air. Wrap a towel or belt around the ball of your foot. First, pull on the towel with your left hand (as if you're making a horse turn left), bringing your toes down and to the left. This will stretch the outside of your lower leg and ankle.

-Pull the towel with your right hand, so your toes come down and to the right. You'll feel this stretch deep in your calf.

-Sit on the front edge of a chair with your feet flat on the floor and legs as straight as possible (without raising your toes). Turn your toes inward and heels out. Lean forward from the waist, keeping your chest and head up and your back straight. This stretches the outside of your shins.

Try this also:

-Reduce inflammation with ice, elevation and anti-inflammatories such as aspirin, ibuprofen or naproxen sodium.

-See a sports medicine specialist for orthotics and try stability or motion-control shoes if overpronation is a problem.

-Strengthen your shin muscles by walking around alternately on your heels, then on your toes, with your toes pointed out as well as pointed in.

Thanks for the input guys, didn't realize there's so much to learn about the shins!

Wa'il