Women's Health Walking Workouts



What it feels like: Stiffness or soreness running along your shins. Why it happens: Your shins have to bear as much as six times your weight while you exercise, so foot-pounding activities can inflame the muscles and surroundin­g tissue. The strain results from strong calves pulling on weaker muscles near the shin. “Walkers who walk too much or too fast or who go up a lot of hills are susceptibl­e to this injury because the foot has to flex more with each step, which overworks the shin muscles,” explains orthopaedi­c surgeon Dr Frank Kelly. Walking on concrete can also lead to this condition. Thefix: Cut back on walking for three to eight weeks, until it no longer hurts to walk. Ice packs and anti-inflammato­ry medication, such as ibuprofen, can reduce swelling and relieve pain. Stay fit with low-impact exercises, like swimming or cycling. You should also strengthen the muscles in the front of your lower leg. This exercise can

help: stand and lift toes towards shins 20 times. Work up to three sets. When you get stronger, lay a one or 1.5kg ankle weight across your toes to add more resistance. When you start walking again, choose a dirt path and walk for 20 minutes at a moderate pace. Increase distance or speed slightly each week. Scale back if you feel pain.

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