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I leave for the Camino in 5 days and I am having some pretty scary pain in the outer front edges of my legs when I walk.
After all these years, what a time to develop shin splints!
I guess maybe I'm getting old and out of shape?
I'm icing, massaging, stretching, and resting.
Anybody have a miraculous cure?
I walk SJPP to Roncesvalles on May 19.
My Camino has apparently begun.
I acually have been using the roller - hadn't thought about taking one with me though - no place to keep it. Where'd you find that one?We had the same problem. Just days before leaving !
My physio showed me an exercise using a roller. We carry it with us and use every day. So far no problems. We are on day 14.
I acually have been using the roller - hadn't thought about taking one with me though - no place to keep it. Where'd you find that one?
Also, fordy, I just bought some tape - I'll try taping them as well.
I acually have been using the roller - hadn't thought about taking one with me though - no place to keep it. Where'd you find that one?
Also, fordy, I just bought some tape - I'll try taping them as well.
I acually have been using the roller - hadn't thought about taking one with me though - no place to keep it. Where'd you find that one?
UPDATE: I just found one on Amazon and can get it delivered before I leave.
It's only 5" x 12" so I can fit it in my pack. Thanks so much!
Also, fordy, I just bought some tape - I'll try taping them as well.
I leave for the Camino in 5 days and I am having some pretty scary pain in the outer front edges of my legs when I walk.
After all these years, what a time to develop shin splints!
I guess maybe I'm getting old and out of shape?
I'm icing, massaging, stretching, and resting.
Anybody have a miraculous cure?
I walk SJPP to Roncesvalles on May 19.
My Camino has apparently begun.
I acually have been using the roller - hadn't thought about taking one with me though - no place to keep it. Where'd you find that one?
UPDATE: I just found one on Amazon and can get it delivered before I leave.
It's only 5" x 12" so I can fit it in my pack. Thanks so much!
Also, fordy, I just bought some tape - I'll try taping them as well.
But still no mention of water?!
My son had shin splints for at least a week on Camino and he did not want to take time off to rest. He used a typical Ace bandage wrapped around his foot and lower leg each day and borrowed my hiking poles. Although he was still in some discomfort, the pain was relieved enough to continue walking each day. I hear lueketape is another good wrapping option.
Wishing you a pain free Camino, Annie!
Yup. Bought KT tape to take. Didn’t think I’d have to use it but happy I have it.For prevention, or for mild cases, sometimes taping can help; especially if the person slows up the pace, takes frequent breaks, ices, stretches, and rests at the end of the walking day.
Kinesiology tape has been reported to help:
http://www.shinsplintsclinic.com/taping-shin-splints/
https://www.amazon.com/s/?tag=casaivar02-20
I have seen KT tape in some farmacias in Spain. It is easily available online and at some sporting and athletic stores. I highly suggest that if one decides to use it, to shave away any body hair to the area of application; then alcohol the crap out of the area to remove any residual dirt and body oils; and to apply tincture of benzoin to the area of the skin that the tape will be applied to. This will tremendously increase its holding power. It is also important to rub the tape vigorously once applied to help activate the adhesive.
KT tape can be left on several days.
Good luck, my friend! I have fond memories of our walk together in 2012.....
I shove off on the Aragones, from Lourdes, on 21 May -- and have just been diagnosed with painful "tennis elbow"! All I can do is bring a sling with me, sigh!
Don't get old.
I acually have been using the roller - hadn't thought about taking one with me though - no place to keep it. Where'd you find that one?
UPDATE: I just found one on Amazon and can get it delivered before I leave.
It's only 5" x 12" so I can fit it in my pack. Thanks so much!
Also, fordy, I just bought some tape - I'll try taping them as well.
I had them at the end of my Camino and the only thing that worked was rest and to put as little weight on my legs as possible. Trekking poles might help.I leave for the Camino in 5 days and I am having some pretty scary pain in the outer front edges of my legs when I walk.
After all these years, what a time to develop shin splints!
I guess maybe I'm getting old and out of shape?
I'm icing, massaging, stretching, and resting.
Anybody have a miraculous cure?
I walk SJPP to Roncesvalles on May 19.
My Camino has apparently begun.
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.
After Walking
- 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.
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.
Perform Exercises to Strengthen Calves and Shins
- 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.
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.
I used kinesio tape. Not sure if thats how it is spelt but commonly known as KT. Put it on in Estella after a very painful day. Walked next day to Los Arcos, yes with pain, but greatly reduced. Within two days, I was pain free and it never recurred on that caminoSorry to hear this! My companion a couple of years ago recovered completely with about 3 days of rest. Gentle stretching is probable good. Maybe anti-inflammatories too although my companion couldn't take them. I have had minor shinsplints that recovered with a bit less walking than usual.
So hopefully a bit of rest will do the trick!
I leave for the Camino in 5 days and I am having some pretty scary pain in the outer front edges of my legs when I walk.
After all these years, what a time to develop shin splints!
I guess maybe I'm getting old and out of shape?
I'm icing, massaging, stretching, and resting.
Anybody have a miraculous cure?
I walk SJPP to Roncesvalles on May 19.
My Camino has apparently begun.
I had problems with shin splints on the C2C the year before I walked the Camino. As part of my prep for the CF , I got 3 rounds of shock wave therapy to my shins from a podiatrist ( some physios do it to ) . Painful therapy but Never had a problem ! Look it up on YoutubeI leave for the Camino in 5 days and I am having some pretty scary pain in the outer front edges of my legs when I walk.
After all these years, what a time to develop shin splints!
I guess maybe I'm getting old and out of shape?
I'm icing, massaging, stretching, and resting.
Anybody have a miraculous cure?
I walk SJPP to Roncesvalles on May 19.
My Camino has apparently begun.
Oh and also roll a cold can of soft drink up and down your shins , and anti inflammatory gelI leave for the Camino in 5 days and I am having some pretty scary pain in the outer front edges of my legs when I walk.
After all these years, what a time to develop shin splints!
I guess maybe I'm getting old and out of shape?
I'm icing, massaging, stretching, and resting.
Anybody have a miraculous cure?
I walk SJPP to Roncesvalles on May 19.
My Camino has apparently begun.
I find wearing compression tights underneath my trousers help prevent shin splints. Hope you heal quickly...Buen CaminoI leave for the Camino in 5 days and I am having some pretty scary pain in the outer front edges of my legs when I walk.
After all these years, what a time to develop shin splints!
I guess maybe I'm getting old and out of shape?
I'm icing, massaging, stretching, and resting.
Anybody have a miraculous cure?
I walk SJPP to Roncesvalles on May 19.
My Camino has apparently begun.
I leave for the Camino in 5 days and I am having some pretty scary pain in the outer front edges of my legs when I walk.
After all these years, what a time to develop shin splints!
I guess maybe I'm getting old and out of shape?
I'm icing, massaging, stretching, and resting.
Anybody have a miraculous cure?
I walk SJPP to Roncesvalles on May 19
My Camino has apparently begun.
I am experiencing this now about 17 days into my Camino. There are videos online showing ways to use kiniesio (sic) tape to help this problem. I’m going to try this tomorrow. Right now, I’m just walking very short days to try to rest my leg. I’ve also been using an ibuprofen gel that you can buy here. It’s great for all your aches and pains, but is very expensive to get in the US. And you have to have a prescription there. Here it’s over the counter at any Farmácia. Suggest you buy a tube when you get here. It’s great. Good luck and Buen Camino!!I leave for the Camino in 5 days and I am having some pretty scary pain in the outer front edges of my legs when I walk.
After all these years, what a time to develop shin splints!
I guess maybe I'm getting old and out of shape?
I'm icing, massaging, stretching, and resting.
Anybody have a miraculous cure?
I walk SJPP to Roncesvalles on May 19.
My Camino has apparently begun.
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.
After Walking
- 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.
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.
Perform Exercises to Strengthen Calves and Shins
- 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.
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.
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.
After Walking
- 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.
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.
Perform Exercises to Strengthen Calves and Shins
- 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.
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.
I am experiencing this now about 17 days into my Camino. There are videos online showing ways to use kiniesio (sic) tape to help this problem. I’m going to try this tomorrow. Right now, I’m just walking very short days to try to rest my leg. I’ve also been using an ibuprofen gel that you can buy here. It’s great for all your aches and pains, but is very expensive to get in the US. And you have to have a prescription there. Here it’s over the counter at any Farmácia. Suggest you buy a tube when you get here. It’s great. Good luck and Buen Camino!!
Rest your stockinged foot on an oval stone or similar and rock and roll your foot back and forth applying a little pressure, not all your weight. I found that really helped.I leave for the Camino in 5 days and I am having some pretty scary pain in the outer front edges of my legs when I walk.
After all these years, what a time to develop shin splints!
I guess maybe I'm getting old and out of shape?
I'm icing, massaging, stretching, and resting.
Anybody have a miraculous cure?
I walk SJPP to Roncesvalles on May 19.
My Camino has apparently begun.
Try DMSO -- it is used on race horses with soft tissue injury who need to br ready to race in short order. I have used it for shin splints and Achilles Tendonitis with good results.I leave for the Camino in 5 days and I am having some pretty scary pain in the outer front edges of my legs when I walk.
After all these years, what a time to develop shin splints!
I guess maybe I'm getting old and out of shape?
I'm icing, massaging, stretching, and resting.
Anybody have a miraculous cure?
I walk SJPP to Roncesvalles on May 19.
My Camino has apparently begun.
DMSO is packed up and unaccessible, but that was a good idea.Try DMSO -- it is used on race horses with soft tissue injury who need to br ready to race in short order. I have used it for shin splints and Achilles Tendonitis with good results.
Also consider breaking up the distance betwedn SJPP & Roncevaux into two days. Be gentle with yourself!
Vanozza
I bought a travel roller
I bought KT tape
I have ibuprofen gel
I bought compression sleeves
I’m resting and drinking water.
I think I’m good.
Hi Cathrine, sorry to hear that, you probably over-trained a little lately. The same thing happened to me a couple of years ago and I could barely walk. My shins were swollen and creaked when I moved my foot up and down. GP told me I would be out of action for 6 weeks, and I had planned to go walking in Wales (on the way to Santiago) the following week. I went to an excellent physiotherapist for 4 consecutive days (yes, it did cost me a bit but it was worth every penny!) She gave me electrotherapie followed by acupuncture each of those days. I had to rest as much as possible with the legs raised and ice them as often and as long as I could stand (careful not to burn).I leave for the Camino in 5 days and I am having some pretty scary pain in the outer front edges of my legs when I walk.
After all these years, what a time to develop shin splints!
I guess maybe I'm getting old and out of shape?
I'm icing, massaging, stretching, and resting.
Anybody have a miraculous cure?
I walk SJPP to Roncesvalles on May 19.
My Camino has apparently begun.
I’m not Catherine but thanks.
Robo, I’ve been using my regular foam roller with good results. However, the one I got from amazon was WAY too soft- to the point f being useless - and I returned it. If I need one I can maybe find one in Pamplona.
Yes! I agree- I had a knee brace that I used as a pressure bandage, and mysteriously it did offer much appreciated comfort.This might help a little, when I played rugby I found that a could relief the affects of shin slits by taping my shins above and below where the pain was. I have no scientific explanation why this would work but it could be worth a go
A couple of months ago someone else had complained about shin splits and one of the suggestions was to change shoes. I was starting to have pain in my shins so I tried buying a pair of shoes 1/2 size smaller. I had forgotten that I had bought my shoes a little larger this year. The new shoes cured it immediately.
Lots of suggestions for you today. We all hope you get well fast and have a buen camino!
I know this is an old thread but this particular response caught my eye in the context of other posts I've been reading currently where the topic of what size shoes to wear on the Camino comes up and the frequent advice is to buy shoes a little larger to wear on the Camino.A couple of months ago someone else had complained about shin splits and one of the suggestions was to change shoes. I was starting to have pain in my shins so I tried buying a pair of shoes 1/2 size smaller. I had forgotten that I had bought my shoes a little larger this year. The new shoes cured it immediately.
Lots of suggestions for you today. We all hope you get well fast and have a buen camino!
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