ReVamp ... As Suggested by the Bossman!

[Boss Man]

Shin splints are often caused by heel striking, although I admit I've only ever heard of it in relation to jogging / running, not waling, but theoretically it could happen with walking as well.

Are you sure it is actually shin splints and not something like a bit of tendonitis in the ankle, or some kind of minor hairline crack or stress fracture to the navicular or calcaneous bones?

It could even be an achillies heel issue.

As I say, shin splints are not something I've heard of in relation to walking, but I can't rule it out.

[musculArgirl2]

I think you would be able too boss if you are walking faster than normal. A leisurely walk probably not but if you are booking it i would think you could. But i'm no expert.

I've got shin burning before when i tried fast walking and wasn't use to it. it wasn't shin splints but shin burning kind of .

[vamp]

It is definitely up the shins, both legs... and it may be more muscular than bone.. its hard to tell... I did notice it subsided but wasn't completely gone the more I walked last night... feet are always sore after a walk and I figure it is the muscles adjusting to the amount of use I am giving them. Hoping it will change though... is there specific exercises or stretches to help with ankles, bottom and sides of feet, and front of shins?

[vamp]

Been doing some reading ... stretches, exercises... I am of the belief it is unbalances muscles and lack of flexibility... I am researching some exercises and strengthening for the shin muscles...

On another note.... Weigh in and measuring day...

Scale sept. 9 ... 281.4 today (sept. 30)... 270.6 = 10.8 lbs. (3 weeks)

Hips sept. 9 .... 48.5 today ... 47 = 1.5 Inches

Waist sept. 9 .... 51.5 today ... 50 = 1.5 inches

chest sept 16 .... 51.5 today ... 50.5 = 1 inch (2 weeks)

I took pictures but no change really by viewing so not going to bother with posting.... I should post initial photos, although I forgot to do a back view.... I will continue to do so from now on.

I find it funny... I calculate the waist to hip ratio each time I measure because I am aiming for the .9 or less that is said for healthy. but the more I lose off the hips the greater the ratio... despite losing off both waist and hips and chest measurements.... not concerned but It is funny how the math works. The best part is that I am reducing the mid body fat that is detrimental to health!!

Another week begins!

[Boss Man]

I don't know of any specific ankle exercises, but you could see how you get on with basic rotations when the ankle is elevated. There's a possibility at least that It might at reduce any stiffness. I wouldn't do it with footwear on, just in case the added weight represents an issue.

[vamp]

thanks Boss, I will try before I go to bed for the next several days.... should know when I walk on them in mornings if helping

[vamp]

So... today in the gym.... Lower body day (I will be doing tues and thurs now). I did 3 sets on all the lower body machines and will for a bit to encourage strength and allow the joints to become use to the load before going to some free weight exercises. Also still battling some balance issues so for now they are safer for me as well.

so the machines are...

leg press (did calf press on it as well)
leg extension
leg curl
Abduction
Adduction
Glute press (looks like a donkey kick)

Treadmill 20 min. 3.5 incline and 2.7 speed for .84 miles. (Yes, our largest Canadian fitness club chain buys US made Cardio Equipment)


Tonight I walked (still with cane although trying to reduce weight upon it)
5.84 Km in just over 1 hr and 12 min.

Shins started hurting around 1st 3/4 km... subsided around 3 km and was pretty much gone at 4 km... wondering if it is more muscle imbalance and lack of flexibility rather than anything else.... I do not get the pain on the treadmill.

[musculArgirl2]

Scale sept. 9 ... 281.4 today (sept. 30)... 270.6 = 10.8 lbs. (3 weeks)

that is great Chris!

Treadmill 20 min. 3.5 incline and 2.7 speed for .84 miles. (Yes, our largest Canadian fitness club chain buys US made Cardio Equipment)

LOL nothing wrong with miles.


Hope the walking with the cane and shin pain is going well.

[vamp]

Thanks Becky, goal is 1-2 lbs a week but I would prefer to lose inches instead of lbs. The number on the scale is the least important for me. The tape measure means much more to me.

And talked to the physiotherapist, says to stay at same distance for now and see how it goes. Could be lack of use for so long and adjusting to it, could be muscle imbalance or it could be lack of flexibility or all three... I am to start with light stretching before walk now and see if it improves over next two weeks.

[vamp]

Oh... Did not like the leg machines through the machine alley section so I have shifted the the "Hammer" brand machines. less stuff to adjust on them and more comfortable to use. I only kept two of the machines from the other group.
so....

Leg Press 4 x 12 (do calf press on same machine)
No weight Squats 3 x 15
Leg extension 3 x 10
Leg Curl 3 x 10
Abduction 3 x 12
Adduction 3 x 12

Then Treadmill for 20 min. .5 incline 2.8 speed.

These machines are easier to get in and out of and are just more comfortable!

[musculArgirl2]

e tape measure means much more to me.

I have inconsistencies whether i use tape measure or if i weigh myself in. I know i should measure and keep track of that too.

See how your walking improve. i bet it will as you get stronger.

[vamp]

walking is already stronger since I started doing exercise in the middle of august when therapist said it was ok to start. I add and change things as I feel I need to and aim for up to 2 hours a day. This is because I am trying to increase overall daily needs to return to a factory job. Working a day and then taking 3 off from fatigue is not acceptable in the work place

I also need to be able to return to sleep pattern which is interrupted sleep and ranges from 5-8 hours depending on the day. Being a husband and dad and employee takes its toll when the wife also has a full time job.... sleep is the sleep that suffers or I pay a fortune for child care (it is almost as much as mortgage) Money is always tight so therefore sleep is too.

[musculArgirl2]

walking is already stronger since I started doing exercise in the middle of august when therapist said it was ok to start. I add and change things as I feel I need to and aim for up to 2 hours a day. This is because I am trying to increase overall daily needs to return to a factory job. Working a day and then taking 3 off from fatigue is not acceptable in the work place

I also need to be able to return to sleep pattern which is interrupted sleep and ranges from 5-8 hours depending on the day. Being a husband and dad and employee takes its toll when the wife also has a full time job.... sleep is the sleep that suffers or I pay a fortune for child care (it is almost as much as mortgage) Money is always tight so therefore sleep is too.

You can do it. I can understand where you are coming from there. a lot of times with disability you are able to start out part time. Maybe that can be an option for you to build up your strength too.

[Boss Man]

Are you doing the abduction and adduction work on an actual adductor machine, as those things are a bit spazzy and I have never bothered with one.

[vamp]

actually I am doing it on those machines. resistance one way and free movement the other. haven't noticed an issue on them. could you give me further insight Bossman?