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.