Ask the Expert: Fitness #3

Q: I have recently started to walk as well as do step aerobics and weight training. When I walk, I get shin splints. What can I do to prevent them?

A: We applaud your newfound enthusiasm for exercise! Aerobic activity - both moderate and vigorous - combined with strength-training is the best recipe for a strong, healthy body. As you have already discovered, however, diving headfirst into an exercise routine, especially if you've been sedentary for awhile, can lead to some overuse aches and pains, simply because your body isn't yet properly conditioned for the challenge. You can avoid most of these aches and pains by following a few simple steps:

• Start warm and limber. Like taffy, muscles are brittle when cold and pliable when warm. Exercise lightly to break a sweat, stretch and then start your activity.
• Add variety. Alternate activities to avoid overusing specific parts of your body.
• Alternate intensity. If you worked out hard yesterday, go easier today. Give your body one day of rest each week.
• Listen to your body. If you feel pain, especially in your joints, see a sports medicine doctor.

Shin Split Rx: Shin splints, a pesky, recurring problem, show up as pain along the front inside of your shin, which flairs up after you increase your exercise. They are the result of inflammation of the muscles and tendons in that area. To resolve shin splints, apply ice for 20 minutes twice a day. Reduce walking to a level where you do not get pain. Then increase your walking time gradually - no more than 10% a week.