- Time of past OR future Camino
- Via Gebennensis (2018)
Via Podiensis (2018)
Voie Nive Bidassoa (2018)
Camino Del Norte (2018)
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Shinsplints will not improve with use or stretching. Walk through the pain with some help from regular icing and ibuprofen (600 mg is the standard Spanish dose).all the advice I get is to stop walking and rest
We saw in your previous post that you had a roller and we were wondering where to get itWe both had mild shin splints prior to our CF, that we have just completed. Using a physio roller every day got us through.
See the roller and it’s use here.
https://www.caminodesantiago.me/community/threads/holy-hell-shin-splints.55303/#post-619246
What symptoms do you have? If the pain is on the inner part of your shin, along the tibia, then you may have shin splints. Sharp pain? Throbbing? Swelling? Continued activity will only aggravate shin splints and may lead to a stress fracture of the tibia. Rest is most important, as is a diagnosis from someone who knows what they're talking about such as a doctor familiar with shin splints. Non-steroidal anti-inflammatory drugs such as Ibuprofen or aspirin will help. Your health is more important than the next kilometer.
Hi, AJ... Below is a post which I have previously made.
I put this together to provide help to those who wish to minimize the risk of the unpleasantness of shin splints while on Camino.
I have had shin splints before, when I was in the army. They were only remedied for me by changing footwear and insoles. Different insoles in the boots and different running shoes for PT.
100%.
As with all these things, get professional advice!
Suggest to stop walking. Ur body is giving una message. Listen before u end up in a mess and having serious long-term issues. It’s obviously a lesson here to slow down and enjoy. It’s not a darn raceI am currently on the Via Gebennensis, and it looks like I might have a case of shin splints.
As I would expect, all the advice I get is to stop walking and rest.
I would prefer not stopping.
I have used Voltaren, and a French pharmacist gave me an alternative, and this has helped. I have also googled exercises to help.
I would be grateful if anyone in this forum who has experienced shin splints and kept walking, could share what was done to help.
Thank you!
Buen Camino! Bon chemin!
HI Davebugg, I love your posts with all of this great information and insight! You might have already posted this, but what is your training and profession? I'm going on the Norte next year; can you set up shop somewhere along the way???!!!Hi, AJ... Below is a post which I have previously made.
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.
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 currently on the Via Gebennensis, and it looks like I might have a case of shin splints.
As I would expect, all the advice I get is to stop walking and rest.
I would prefer not stopping.
I have used Voltaren, and a French pharmacist gave me an alternative, and this has helped. I have also googled exercises to help.
I would be grateful if anyone in this forum who has experienced shin splints and kept walking, could share what was done to help.
Thank you!
Buen Camino! Bon chemin!
I suffered shin splints last month on VDLP via Sanabria - solution ...... including two days rest, lighten the carry load, one ibuprofen per day with breakfast and very importantly - KT tape . KT tape application is different if you have Anterior or Posterior shin splints.
I wore the same KT tape for the last 200km which gave great relief
KT tape is Elastic therapeutic tape, also called kinesiology tape
Good luck with the legs - Buen Camino
I want to second Bsrry’s Reply. KT tape works. I suffered shin splints on day 36 of 40. After taping I had no problem. Just be very careful when removing tspe
I feel your pain!! I got shin splints in both legs - I also used Voltaren and a cream made by a Spanish pharmacist; both helped, but the most helpful was a compression sleeve. It made it possible to continue with minimal pain and the problem resolved in 5 to 7 days. Good luck!I am currently on the Via Gebennensis, and it looks like I might have a case of shin splints.
As I would expect, all the advice I get is to stop walking and rest.
I would prefer not stopping.
I have used Voltaren, and a French pharmacist gave me an alternative, and this has helped. I have also googled exercises to help.
I would be grateful if anyone in this forum who has experienced shin splints and kept walking, could share what was done to help.
Thank you!
Buen Camino! Bon chemin!
HI Davebugg, I love your posts with all of this great information and insight! You might have already posted this, but what is your training and profession? I'm going on the Norte next year; can you set up shop somewhere along the way???!!!
I am currently on the Via Gebennensis, and it looks like I might have a case of shin splints.
As I would expect, all the advice I get is to stop walking and rest.
I would prefer not stopping.
I have used Voltaren, and a French pharmacist gave me an alternative, and this has helped. I have also googled exercises to help.
I would be grateful if anyone in this forum who has experienced shin splints and kept walking, could share what was done to help.
Thank you!
Buen Camino! Bon chemin!
Massage by a sports therapist and DMSO. Worked for me.I am currently on the Via Gebennensis, and it looks like I might have a case of shin splints.
As I would expect, all the advice I get is to stop walking and rest.
I would prefer not stopping.
I have used Voltaren, and a French pharmacist gave me an alternative, and this has helped. I have also googled exercises to help.
I would be grateful if anyone in this forum who has experienced shin splints and kept walking, could share what was done to help.
Thank you!
Buen Camino! Bon chemin!
When that works, you usually did not have shin splints.Massage by a sports therapist and DMSO. Worked for me.
I had shin splints quite badly on my 1st Camino. A chemist sold me some ankle supports and ibuprofenI am currently on the Via Gebennensis, and it looks like I might have a case of shin splints.
As I would expect, all the advice I get is to stop walking and rest.
I would prefer not stopping.
I have used Voltaren, and a French pharmacist gave me an alternative, and this has helped. I have also googled exercises to help.
I would be grateful if anyone in this forum who has experienced shin splints and kept walking, could share what was done to help.
Thank you!
Buen Camino! Bon chemin!
I had painful shin splints on my 1 st Camino. A pharmacist sold me some ankle supports and ibuprofen patches to fit in then. Reduced mileage per day, walking slower, loosening the lacing on my boots and after a few days the pain was much better and I finished the Camino. Having company to walk with takes your mind off the pain too. Good luck.I am currently on the Via Gebennensis, and it looks like I might have a case of shin splints.
As I would expect, all the advice I get is to stop walking and rest.
I would prefer not stopping.
I have used Voltaren, and a French pharmacist gave me an alternative, and this has helped. I have also googled exercises to help.
I would be grateful if anyone in this forum who has experienced shin splints and kept walking, could share what was done to help.
Thank you!
Buen Camino! Bon chemin!
I am currently on the Via Gebennensis, and it looks like I might have a case of shin splints.
As I would expect, all the advice I get is to stop walking and rest.
I would prefer not stopping.
I have used Voltaren, and a French pharmacist gave me an alternative, and this has helped. I have also googled exercises to help.
I would be grateful if anyone in this forum who has experienced shin splints and kept walking, could share what was done to help.
Thank you!
Buen Camino! Bon chemin![
iboprufen constricts blood vessels and makes shin splints worse. Small regular doses of alcohol dilate blood vessels. It worked for me - a little aguadienthe in the coffee and a wine at lunch
I have just returned from the Le Puy Route and had shin splints and did take a small break of 2 days, using Claudine’s fabulous service to keep up with my partner. I also used her service to transport my pack for a day or so after that- relieving myself of my pack really helped! I found the pain too excruciating to continue so those days were bliss! I used voltaren gel , and a fellow walker also suffering taught me an old army trick which was to wrap the effected shin in plastic wrap to deepen the gels absorption when we walked. I also stretched my calves and shins by going up on my toes and down again whilst bracing myself against a wall ( to give some resistance). I also made sure to take short breaks in the walking day, resting by elevating my feet with that well earned beer at the end of the day! Keep going ! Bon Chemin!!!I am currently on the Via Gebennensis, and it looks like I might have a case of shin splints.
As I would expect, all the advice I get is to stop walking and rest.
I would prefer not stopping.
I have used Voltaren, and a French pharmacist gave me an alternative, and this has helped. I have also googled exercises to help.
I would be grateful if anyone in this forum who has experienced shin splints and kept walking, could share what was done to help.
Thank you!
Buen Camino! Bon chemin!
iboprufen constricts blood vessels and makes shin splints worse. regular small doses of alcohol dilate blood vessels - agua dienthe in coffee, wine at lunch, beer in the arvo - worked for me
Thanks Davebugg! Wow, an impressive amount of experience and knowledge. If I am ever hanging up my laundry at the the municipal at Cebreiro and I go rolling off the cliff, I'll call you!Hi, Andrea; thank you for the kind words....
I debated on how, or even if, as to a response to your query. Well, for better or worse, here it is; and I am still cringing a bit doing this as it is a post that isn't focused on the Camino and the forum.
My major areas of training:
- Constant and periodic basic field first aid training and practice as an Army brat growing up on military bases with a 1st Sergeant as a dad
- Wilderness and advanced wilderness first aid trainings as a teen while a volunteer for the Mt Rainier Mountain Rescue teams through high school, with refresher courses every three years up to present (except during military service;
- Combat medical training as a Flight Medic in the US Army, with continued Advanced Individual Training (AIT -- military speak for one's occupational training) as a Healthcare Specialist with rotations through hospital ERs, orthopedics, OB, pediatrics, and general surgical;
- BA in Public Health, and a double minor in Sports and Exercise Physiology with clinical work,. Continuing education courses each year both online and on-site;
- Licensed Professional Midwife in Washington State, graduating from Seattle Midwifery School in 1985. 2,127 births attended -- in hospital, birthing centers, and home. Discontinued practice about 9 years after being hired by the Chelan-Douglas Health District;
- Public Health education director and infectious/bloodborne pathogens disease monitoring and testing. Also responsible for helping the Health District interpret rules and laws regarding Public Health as it applied to the implementation of policies, programs, and regulatory enforcements through our personal health departments.
- Early retirement from the Chelan-Douglas Health District in 2003, after 17+ years, to start a few businesses, and to take on other challenges --- which includes keeping abreast on continuing education and best practices in my areas of study. I have also spent a lot of volunteer time in crises areas around the world, primarily providing maternal-child care, and also securing clean water supplies and keeping them clean via the digging of wells and sewage disposal systems. My previous combat military training and service has been a definite asset to survival in a few scary instances.
- Since 2007, I have been an independent, for-hire, quality control user-tester for various backpacking and clothing-footwear manufacturers. It's a part-time thing where I choose when and for whom I will work.
- I have a primary post-retirement business as a health education consultant. Again, it is part-time at my discretion as to clientele.
I am currently on the Via Gebennensis, and it looks like I might have a case of shin splints.
As I would expect, all the advice I get is to stop walking and rest.
I would prefer not stopping.
I have used Voltaren, and a French pharmacist gave me an alternative, and this has helped. I have also googled exercises to help.
I would be grateful if anyone in this forum who has experienced shin splints and kept walking, could share what was done to help.
Thank you!
Buen Camino! Bon chemin!
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