Grump

[mdlbear]

(Cross-posted to healthy_fen.)

Tried to go for a walk this afternoon after lunch; set out what I hoped will be my new pace. Got out to my car to put my coffee mug away -- about .1 mile from the door -- and about .1 mile back, at which point I noticed that my shins were starting to hurt. !@#$!@#%!#@!!

It seems I just can't change my pace without risking shin splints. Last time I had them I had to cut out walking for a week. Suggestions?

Comments

Try another sport?

[capplor.livejournal.com]

Biking and swimming are both low impact.

Re: Try another sport?

[mdlbear]

Both are unfeasible -- I need something I can do every day. And I've been leery of biking for several decades: I had a severe case of tendinitis in my knees brought on by too much biking, and it comes back whenever I try it. Maybe I'm doing that wrong, too.

Re: Try another sport?

[catsittingstill.livejournal.com]

What about alternating? Walking one day, then swimming or biking the next? That way you would have a day off for the shins to recover, then a day off for the knees to recover...

[selenesue.livejournal.com]

Got shoes designed for exercise walking? I just got New Balance shoes and the lack of pain is astonishing.

[mdlbear]

Have two pairs of Keens -- one pair are light-duty hiking boots (and ideal for my flaky ankles), the other are walking shoes. They fit. Running shoes might help, but I don't think I've seen any that are wide enough in the toes.

The one time I tried New Balance, they weren't particularly comfortable and they were totally destroyed in about two months. They may have improved since, but having finally found shoes that are comfortable and affordable...

[lisa-marli.livejournal.com]

More cushy shoes and perhaps some inserts.
Shin Splints are usually a sign that your feet are striking the earth too hard, usually because you are walking on pavement. We were designed to walk on dirt, not pavement. So you need to make the feet feel like they are walking on dirt.
You may need to buy a shoe you just use for walking and not for every day use. It will wear out faster, but it will cushion the foot better.
I also find when my ankle starts acting up bad it is telling me the shoes are getting old and need replacing. Usually takes about 6-10 months. No matter what quality the shoe is. That's why my costumey type shoes don't get worn as much, so I don't need to replace them as often.

[mdlbear]

My ankle problem is traceable to a sprain a couple of years ago. The shoes did need replacing, but I've done that recently.

From what I've read -- admittedly not much -- shin splints are specifically due to coming down too hard on the heel. So it sounds more like a problem with form. Softer shoes might help...

If it's really a problem with form

[capplor.livejournal.com]

maybe you need some kind of work with a coach to improve your form. How you find that kind of coach beats me.

Re: If it's really a problem with form

[catsittingstill.livejournal.com]

Well, apparently there is a personal trainer at the gym near the bear's work. It sounds expensive, but it might be worth it if zie can straighten out the bear's form problem so he can go back to regular walking.

Re: If it's really a problem with form

[mdlbear]

Will definitely be worthwhile, if I can force myself to go. I'm extremely bad at going into unfamiliar places and asking for help, and the last time I was inside a gym was over 30 years ago.

[hvideo.livejournal.com]

Running shoes have a LOT more cushioning than walking shoes. I realize that finding a pair that fits you may be difficult if you have a particular need (you mention needing wide toes), but the search might well be worth it. I use running shoes as walking shoes because walking shoes are inadequate for my needs. My current shoes (ASICS) have gel in the heel. It helps.

[tiggerypum.livejournal.com]

There are only a few brands of shoes that are actually recommended (if you wear them out or not!) to really having proper support... new balance and rockports are two of them that I remember. There are lots of shoes that are created that foot docs will tell you to throw out. My knee problems get aggravated by not so good shoes.

Also, if you're trying to improve your cardio, you could try pumping your arms while you are walking, it's not the speed but the amount of overall exercise that matters. Or lifting your legs higher? (without hurting yourself obviously)

[mdlbear]

Pumping the arms is a good idea -- I've already started, though it's hard to remember to do it and it makes me feel stupid. I'll do better eventually, I suppose.

[zencuppa.livejournal.com]

Hmmm . . . As a runner and walker, I can state that running shoes *do* have far more cushioning. Look at running shoes that have gel cushioning in the heel and forefoot both (I need both in my running shoes to avoid having problems).

You could try putting some insoles into your shoes as an experiment. If it helps then consider (more expensive) running shoes. If you do try, buy the insoles at a fitness store, because they should have better ones than typically available at the pharmacy, etc.

BTW: Shinn splints can also happen due to an imbalance of muscle strength and flexibility of the muscles on the front of your calve (don't know the name here) and the muscles/tendons on the back of your leg.

Good luck!

wider shoes

[zencuppa.livejournal.com]

BTW: New Balance is known for having a **wide** range of widths, i.e., They specialize in hard to fit feet.

[mdlbear]

By an odd coincidence, I went into a sporting-goods store on the way home today and bought some gel insoles. (I originally went in to look at shoes, but it was a dreary place and nobody wanted to talk to me.)