The low-intensity nature of walking makes it seem less risky than other sports such as running or cycling, and in many ways, it is. Compared to running, walking puts a lot less pressure on the joints, and the slow pace at which most walkers travel reduces the risk of falling injuries.

However, just because walking is a calmer form of exercise, it doesn’t mean there aren’t risks involved. In fact, the low-intensity reputation of walking can make these risks worse, as people don’t think of walking as something they need to warm up or train for.

One of these risks is shin splints – a condition commonly associated with running. While it is more common to develop shin splints through running, it is possible to develop the condition because of walking, especially if you’ve upped your pace or distance suddenly. 

The term ‘shin splints’ is another name for medial tibial stress syndrome, a condition that causes pain or tenderness in the lower leg or shin area. It usually results from repetitive stress or overuse.

“The pain involved with this condition is a consequence of inflammation in the muscles, tendons and periosteum (a membrane surrounding the bone) of the tibia,” explains Professor Paul Lee, a consultant orthopaedic surgeon and regenerative medicine doctor. 

Sadly, the answer is yes. If your shin is feeling tender after a period of intense walking, you could have developed shin splints because of the activity.

This is because walking, while lower-impact than running, can produce the same kinds of stress in the lower leg, therefore leading to inflammation when the area is overused.

There are various factors which can put you at greater risk of developing shin splints from walking, Professor Lee explains. These include:

Flat feet or high arches

“This can alter gait mechanics and put extra stress on the lower leg muscles.”

Inadequate footwear

“Shoes without proper support or cushioning can exacerbate stress on the shins.”

Tight lower leg muscles 

“Having tight calf muscles, for example, can increase the strain on the shin area.”

Sudden changes in activity levels or training on hard surfaces

“These can contribute to overloading the shinbone and surrounding tissues.” 

While it might not always be possible to avoid shin splints from walking (for example, if one or more of the above risk factors apply), there are some things you can do to protect yourself.

Professor Lee suggests implementing a couple of the following strategies:

Warming up

“Before engaging in walking or any physical activity, warm up to prepare your muscles.”

Stretching

“Regularly stretch your leg muscles, particularly the calf and front of the shin.”

Wearing supportive footwear

“Select shoes with appropriate arch support and cushioning.”

Gradually progressing

“Incrementally increase your walking intensity and duration and avoid abrupt changes.”

Alternating surfaces

“Whenever possible, opt for softer surfaces such as dirt paths or grass.” 

For more information on treating shin splints, you can check out our guide or visit the NHS website. If you’re experiencing continuous pain, consult a healthcare professional who can check for further issues such as a stress fracture. 

Images: Getty