Hello,

I have been having issues the last couple of weeks with my shins. First off a little bit of information:

*What is your training goal full/half etc.?---Full marathon

*Are you a walker, runner or mix?--- Walker

*How long have you been training as a walker/runner?---I started training when Vancouver Fit started this year

*What is your current injury?--- The front of my shins hurt for the first 30 minutes of my walks. It is as if they really need to warm up, then they seem to be fine. They do not hurt afterwards or the next day. This may, or may not, be related, but for the first couple weeks of training, every time I went out, my lower calves were super tight. They don't hurt as much anymore.

*How long it’s been a problem?--- A couple of weeks

*What makes it worse?--- It is the worst at the beginnings of the walks. I already "draw" l's and O's (in both directions) with my feet to try to stretch them before I go, but this has not been super successful.

*What is your height, weight, shoe size?--- 5'6'', 176 lbs, size 10 tennis shoe

*Have you had any treatment? If yes, what was done?--- The only "treatment" has been stretching afterwards.

*With all this said, I am wondering what I can do to minimize/eliminate this pain at the beginning of every walk. It really slows me down.

Thank you!

Sunsplash,

What you are describing is anterior compartment stress syndrome. "Syndrome" indicates there are many factors associated with the issue of anterior shin discomfort. It is very common amongst beginners as the demands of distance walking are new to their body....the physical ability to perform the task has yet to develop maximally. The fact it dissipates after time is a positive sign. In essence it indicates you are not adequately warmed up before walking....thus it takes 30 minutes to warm up during your walk.

It should not take 30 minutes to warm up. 10 - 15 minutes is the usual for the untrained. Active stretching is imperative for the entire lower extremity. Supplemental passive stretching before, but more importantly after walking is mandatory. You should have a 2X/Daily total body stretching program that takes you less than 15 minutes to perform. The entire lower extremity must be addressed, not just the "problem area" Ask your PT or Chiropractor to help teach you if you are unsure about these terminologies and stretches.

There is a You Tube video of a total body stretching program provided by the Portland Fit...starring yours truly.

Until the musculature gets balanced flexibility and strength/endurance wise, expect some soreness. If sore, apply ice for 20 mins immediately after activity.


Stop by the tables and get some help.

Keep us in the loop.

Dr. Greg