Question and Answer: Shin Splints

Q: Dear Fat Butt:

I have a question or two about walking. First, you say a brisk walk. I walk a 20-minutes mile. I just can't seem to do brisk for any length of time. When I do, my legs in the front hurt, the little muscles just on the outside of the shinbone. Stretching doesn't seem to help. When I stick with my 20-minute pace all is well, but I don't feel like I'm making the most out of my time and very little, if any, weight reduction is forthcoming with this sedate pace. Running doesn't seem to hurt but since I am not in good shape, running for any longer than 1 minute isn't very feasible. I haven't seen a doctor about my legs. I was just starting to see a doctor regularly, and I only went once, then we moved and I haven't found a personal doctor for me yet. Suggestions? Also, it is snowy here now and I don't go outside so I am starting (again) my Walk Away the Pounds videos. So any suggestions I will gladly try...when the snow melts and I won't freeze when I step outside.

Sincerely,

Snowed-In in Iowa

A: Dear Snowed-In

As I always do, first talk to your doctor. When you find a new Doctor where you live, talk to him or her about shin splints. The doctor may refer you to a Physical Therapist or medication might be appropriate.

Walking Mileage
Your mile walking time, is not bad. If a 20 minute mile is the pain threshold, then do go any faster. The last thing you want to do is aggravate a problem and turn it into an injury. I am not sure how far your walks are but I will assume they are about 1 mile in distance. Try walking 2 miles 3 times a week instead.

Stretching
Even though the stretching does not appear to be helping, keep doing it before and after anyway. If the muscle become tight, the pain will only get worse. Stiff muscles can later lead to injury.

Exercise That Muscle
Last there is an exercise you can try that will help strengthen this muscle. As the muscle becomes stronger, you should be able to do longer and faster walks. Basically it is what they call "toe lifts". Stand flat footed and then lift up onto your tip-toes. You want to do a modified toe lift. Instead of standing on lat ground, do it on a stair so that your heel actually becomes lower than the rest of your foot. then lift up on your toes. Only do about 10 of these 3 time. do this exercise on days you are not walking. So walk one day and do toe raises the next.

Walking For Fitness Or Weight Loss
Anytime you take up a walking program, remember to slowly increase your mileage by no more than 10% per week. Walking is most effective when you walk at least every other day, daily if possible. Taking a break is important to allow your body to rest. Weekends are the best time for me to do this. Weight loss through exercise must also come with a proper diet. Cut down on calories, particularly fats. Make sure you eat enough proteins, fruits and vegetables.

Sincerely,

Fat Butt

Today's Activity
I walked 2 miles during lunch and I actually feel great! It took 27 minutes, so not to bad. Assuming I can keep up the pace, I could do a 5k in about 40 minutes. I'm going to try and cut that down. So that is 2 miles for the day and week, 5 miles for the month.

My First Real Run On A Real Road

Let's Do Some Running!
Okay so it was walk and then run and then walk some more. There is a loop near my house which is close to a mile all the way arround. At my last PT session, I walked and ran on a treadmill and did 1 mile. So today I got out on the road. I walked 3 minutes and ran 2 1/2 minutes alternatively for 1 mile and a quarter and it took about 15 minutes. It felt good. I was a little sore after but I felt good.

Stretch
Yes, I stretched before and after. It made a lot of difference and the movement in my right ankle seems to be improving a lot.

Small Incramental Steps
Now I will increase next week by 3 minutes. I will probably add it to the Wednesday walk. So monday will be 15 minutes and Wednesday will be 18 minutes. I will then figure out how I should be increasing the amount of time I run and shorten the amount of time I walk. Then I can get my fat butt in shape.

Physical Therapy

My Evaluation I went to my first appointment today. The scheduled me for 45 minutes and wished they had scheduled me for an hour. The measured both ankles and my wrist to see there size. My right ankle is so huge! I can barely get my show on. then the used a tool to see how far I can move my joints. they are better than my last doctors appointment, but I am in bad shape. they also measured my grip strength. 40lbs on the left and 40 lbs on the right. I also stood on one foot to test my balance. Balance in my left foot is okay, but I could barley do it on my right. I also did toe lifts. That is I went from being flat footed to standing on my tip toe. I was able to do 20 reps on each foot, but my right ankle swelled up like a balloon. It required ice after we were done. My Assignment I have seven stretches and exercises I need to do and I need to do them twice a day. Stretch Gastroc uni standing (Runner stretch) Stretch Soleus stand (Soleus stretch) AROM ankle alphabet (Ankle alphabet) AROM finger lumbricals flx/ext (Finger bye bye) AROM finger PIP flx/ext intrinsics (Dragon head) AROM hand/finger tendon glide (Hand tendon glides) Stretch wrist flexors bil (prayer) (Prayer stretch) Well that is it. I will keep walking and doing my exercises and stretches and we will see how it goes. I will also go to PT twice a week for awhile too.