Your shin might hurt when you walk primarily because of shin splints, an overuse injury that affects the muscles, tendons, and bone tissue around your tibia (shinbone).
Understanding Shin Splints
Shin splints, also known as medial tibial stress syndrome (MTSS), typically develop due to repetitive stress and high-impact activities. They occur when the muscles and bones in the lower leg are overloaded, leading to inflammation and pain.
Common Causes of Shin Pain While Walking
Here are some of the key reasons why you might experience shin pain while walking:
- Overuse: Increasing your walking distance, intensity, or frequency too quickly can strain the muscles and tendons in your shins. This is especially common if you're new to walking or returning after a break.
- Improper Footwear: Wearing shoes that lack proper support or cushioning can increase the impact on your shins while walking.
- Poor Biomechanics: Issues with your gait (walking style), such as overpronation (excessive inward rolling of the foot), can put extra stress on your shin muscles.
- Hard Surfaces: Walking on hard surfaces like concrete can increase the impact on your legs compared to softer surfaces like trails or grass.
- Muscle Weakness: Weak calf or ankle muscles can contribute to shin splints as the shin muscles have to work harder to stabilize the leg.
- Inadequate Stretching: Insufficient stretching of the calf muscles can restrict flexibility and increase the risk of shin pain.
Symptoms of Shin Splints
Besides pain when walking, other symptoms of shin splints include:
- Tenderness along the inner side of the shinbone.
- Pain that worsens with activity and improves with rest.
- Mild swelling in the lower leg.
What to Do If You Have Shin Pain
If you experience shin pain while walking, it's essential to take action to prevent it from worsening. Here are some helpful steps:
- Rest: Reduce or stop activities that cause pain.
- Ice: Apply ice packs to the affected area for 15-20 minutes several times a day.
- Compression: Wear a compression bandage to help reduce swelling.
- Elevation: Elevate your leg to reduce swelling.
- Stretching: Gently stretch your calf muscles.
- Proper Footwear: Ensure you are wearing supportive shoes that fit well. Consider getting fitted for shoes at a specialty running or walking store.
- Gradual Progression: When you return to walking, gradually increase your distance and intensity to avoid overloading your shin muscles.
- See a Doctor: If the pain is severe or doesn't improve with home treatment, consult a doctor or physical therapist to rule out other conditions, such as stress fractures.
By understanding the causes of shin pain and taking appropriate steps, you can effectively manage and prevent shin splints so you can enjoy walking without discomfort.
