Just for walking uphill, it can create more problems than it solves. The best thing to help, are stretching and strengthening exercises. The same muscle groups that benefit from these stretches and exercises for going uphill, will also help lessen the risk of shin splints and tendonitis on flat surfaces.
Even if you are leaving next Tuesday, getting started today will be of benefit; and both the stretching and exercises should be done during Camino as well.
From my earlier posts
Top Exercises to Help Avoid Plantar Fasciitis
Plantar fasciitis is a common type of chronic heel pain. It seems to affect young male athletes and middle-aged obese women more than any other group, but that does not mean other groups are immune to it. The inflamed tissue around the heel seems to cause a stabbing-like sensation, which is worse in the morning. This condition may be prevented, and the following exercises will help you do that.
Arch Stretching
Stretching your arch muscles is not too difficult, but the exercise is a little peculiar. The first thing you need to do is take off your shoes and get barefoot, and then place a towel on the floor. Now, simply place your foot on the towel, and curl your toes to clench the towel. Pull the towel toward you, and that is it. Place the towel in front of you again, and repeat. Be sure to do the same for your other foot.
This exercise is typically suggested by professionals for those who actually have plantar fasciitis already, but it can definitely be helpful to everyone. You should try and do this several times a week, but make sure to not overstretch your feet while you’re doing it.
Calf Strengthening
The calf and the tendons surrounding your heel need to be strengthened. A simple exercise that may help you do this is calf rises. What you want to do is stand straight on level ground. You should be barefooted for best traction, but it is not absolutely necessary. Now, all you have to do is lift your heels off the ground so that you are standing on your toes. Stay in this position as long as you can before returning your heels to the ground, and just repeat this at least nine more times.
Another way to do this exercise that works great is to stand at the edge of a stair or curb. You want your toes to be what keeps you on the stair or curb. Then, raise your heels up so that you are on your “tippy toes” and then back down again, but allow your heels to go lower than your toes past the edge of the stair or curb. This exercise allows for a fuller stretch.
Alleviate Pronation
Pronation is a natural part of your foot’s movement. This refers to how the foot rolls and applies pressure when the heel finally hits the ground. Pronation may be normal, but that does not mean the constant shock it receives when you walk or run does not have an effect on it. One way you can alleviate the pressure is to try doming. To do this, just place your foot flat on the ground, and then press your toes on the ground while keeping your heels firmly on the floor. This should create a dome between your heel and toes. Maintain this position for 10 seconds, straighten your foot, and then just start again.
Work the Interossei
The Interossei muscles help support your arch muscles thus preventing this issue. All you have to do is place a large rubber band around your toes for resistance. Then, stretch your toes and hold for 10 seconds. Squeeze your toes for another 10 seconds, and repeat these steps about five to 10 times.
What to Do When Your Feet Are Hurting?
Whether or not you’re at risk of getting Plantar Fasciitis, you’re going to come across a time where you’re feet are going to hurt. Maybe you were standing all day at work, ran a marathon, or whatever. If your feet are hurting, take a break and rest, stretch, and recover. Get off your feet for a little bit and either ice or heat your feet. If you notice any swelling or severe pain, then ice it. If it’s just sore, then apply heat with a hot bath. Then, make sure to rub out the tension and to do some basic exercises. You can try the ones above or do some other types. One popular one is to roll a tennis ball underneath the feet. This helps to preserve the arch and massage it at the same time.
How To Minimize the Risk of Shin Splints
I put this together to provide help to those who wish to minimize the risk of the unpleasantness of shin splints while on Camino.
Warm Up -- ALWAYS warm up prior to exercise and stretch well after exercise.
- Walk at a slower pace at the beginning of each walk.
- Then perform ankle circles: rotate ankle ten times in one direction, then ten times in opposite direction.
- Next, do some toe points: point toes, then flex foot - ten times on each foot to get your muscles loosened up.
- Do the ankle circles and toes points several times each day or write the alphabet in the air with your toes.
After Walking
Stretch your calves, shins, and Achilles tendon after every walk. Tight muscles make the shin work harder to lift your foot.
When Walking
Choose a good walking surface. Avoid concrete if possible. If you walk on a road with an obvious camber, try walking out and back on the same side of the road to avoid putting too much stress on one leg.
- Increase your mileage and speed gradually. The general rule of thumb is to increase mileage at a rate of 10% each week.
- Be sure that you are not over striding.
- Over striding occurs when you take longer steps to increase speed without running. Lengthen the stride in back, rather than in front, to improve power and efficiency in your stride. An overstriding walker has their front foot too far out in front of body. You want instead for your forward foot to contact the ground closer to your body.
- Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body. This is because your forward leg has no power, while your back leg is what is pushing you forward.
- Be Aware of Your Step Rate
- Increasing your cadence or step rate will significantly reduce impact forces. Focus on striking beneath your center of mass and avoid stepping out in front of your body—this will also prevent over striding and braking—to lessen the load placed on the tibia.
Perform Exercises to Strengthen Calves and Shins
Studies demonstrate that bigger and stronger calf muscles have a lower risk of developing tibial stress fractures. Since tibial stress fractures can be the result of shin splints that haven’t been addressed, it makes sense that strengthening your calves may also help walkers avoid medial tibial stress syndrome.
Consider the following strength exercises to help strengthen those calves and the surrounding muscles to help prevent shin splints:
Calf Raises
Standing with your feet slightly apart, raise up onto your toes, pause for 2 seconds, and lower back down. Complete two sets of 15 repetitions.
Toe Walks
Standing on your tiptoes, walk forward 15 yards. Complete two sets of 15 yards.
Foot Pumps
Lie down with your legs straight out in front of your body and your toes pointed toward the sky. In a pumping motion, point your toes back towards your body and then back to the original position. Complete two sets of 20 repetitions.
Heel Drop
Standing on a stair or elevated platform, put your weight on your right foot while lowering your right heel past 90 degrees. Slowly raise back up and repeat before switching sides. Complete two sets of 10 repetitions on each side.
If you have shin pain, you may need to take a day or two of rest and start back more slowly.
Remember: RICE --
Rest,
Ice,
Compression and
Elevation. Ibuprofen is often recommended. There are health risks with this product. So, don't use without doing your own research.
BE AWARE -- There are a couple of related lower leg injuries which some folks may think are shin splints, but require medical intervention:
Compartment Syndrome
Pain on the lower anterior may be compartment syndrome, a swelling of the muscles within the compartment. Increased pressure compromises the area's circulation and function of the tissues in that space. Symptoms include pain, unusual nerve sensations, and muscle weakness. This condition requires a physician's diagnosis and surgical decompression may be necessary.
Stress Fracture
Another cause of pain in the lower leg is a stress fracture. If you have a definite spot of sharp pain when you run your hand along your shin the pain may be a stress fracture. A horizontal rather than vertical line of pain is another indicator and stress fractures normally feel better in the morning after a night of rest. A bone scan is necessary for diagnosis.
