How to Walk With Shin Splints

You play a long pick-up basketball game on Saturday or jog a few extra miles in the city. By Sunday, you can barely walk because of a deep ache in your lower legs. This deep ache might be shin splints, or medial tibial stress syndrome as it is called. Running or jumping on hard surfaces like asphalt is one cause. Essentially, the connective tissue protecting the shin bone has been damaged with small tears. The pain will go away eventually, but in the meantime you can take measures to walk with less pain.

Things You'll Need

• Arch supports
• Ice
• Anti-inflammatory medication

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Instructions

• 1

  Ice the area before you walk. Put crushed ice in a plastic bag and seal it. Elevate your leg and apply ice to the affected area for 10 to 20 minutes before you walk. This will reduce inflammation and minimize the pain of shin splints.

• 2

  Take an over-the-counter anti-inflammatory. According to the Drugs website, taking a non-steroid anti-inflammatory medicine, or NSAIDS, will reduce shin splints symptoms. This does not mean it is OK to walk 20 miles after ingesting several pills, but you can go about your daily activities.

• 3

  Wear supportive shoes. If you have shin splints, wearing flip-flops or cowboy boots is not the solution. To walk properly with less pain, you need shoes that provide a lot of cushioning to absorb the impact of your foot strike on hard surfaces. In fact, wearing worn-out sneakers contributes to the development of shin splints according to the Mayo Clinic.

• 4

  Use arch supports. Whether you get inexpensive supports at your local drug store or custom arch supports, both will help with better shock absorbency in your shoes. They can spread out impact to your foot when your foot lands so that the shin bone does not take the entire burden. Those who have flat feet are likely to get shin splints according to American Academy of Orthopaedic Surgeons and arch supports can correct this problem.

• 5

  Stretch before and after you walk. A tight Achilles tendon or calf muscles will only worsen shin splints. To stretch out the calf muscles, you need to stand on a hard surface and let your heels drop off the back so that they are lower than your toes. You can do this on a step or some stairs. Hold the heels down for 10 to 30 seconds. Repeat several rounds.