I walk outside every day, and no matter what, the muscles in the front of my calf burn halfway through. I walk three miles in 40 minutes, and it slows me down somewhat when the burning starts. What am I doing wrong?

-sr

Sounds like shinsplints, sr. Shinsplint pain can be caused by the imbalance in strength between the calves and the shin muscles. The calves exert a powerful downward force on our feet. If they are overly tight, which they often are, the shin muscles (anterior tibialis) has to work even harder to elevate our forefeet to clear the ground.

In your case, sr, you are probably hammering yourself a little too hard. Three miles in 40 minutes is a 13:20 mile, or 4.5 miles per hour. That is some brisk walking pace, and you do that every day. Even Kenyan distance runners take some days off and have easier training sessions. You'll loosen up those tight calves if you take care to stretch them out.

Stretching your calves

1. Stand at arm's length from a wall with your feet together.
2. Place both hands flat on the wall with your fingers pointing up and your arms straight.
3. Now move your feet 6-12 inches farther away from the wall.
4. Lean toward the wall while keeping your feet flat and your knees straight.

Now you're stretching the larger, upper portion of your calves (gastrocnemius). To get a deeper stretch, bend one knee and bring one foot forward, and move the back knee further away from the wall. Make sure you keep your heel flat. Try this for 10-30 seconds, and then switch to the other leg.

To stretch the lower portion of your calf muscles (soleus) as well as the upper portion, start with the same positioning. After the initial stretch, bend your knees and you'll feel the emphasis move down the back of your lower leg toward your Achilles tendon. All of these stretches should be done gently, without bouncing, for 10-30 seconds up to 3 times per stretch.

Check your shoes for wear. If you're a runner, replace them every 500 miles or so. Even if your shoes' outsoles don't show signs of wear because you only use them in the gym, they still stretch, and the midsole (which provides the cushioning) breaks down over time. You lose their support and impact protection, and that can contribute to shinsplints too.

Ice your shins after a workout and elevate your legs to aid blood flow out of the area and help avoid swelling. If the situation persists after you try stretching and buying new shoes, seek the help of a physical therapist or orthopedic surgeon.

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