The Hawaii State Department of Health is currently pushing a program called "Step It Up Hawaii", where we're encouraged to walk 30 minutes a day. I decided to make the effort, and bought some new walking shoes and have been consistently walking, either at noon with co-workers, or after work at a walking trail on my way home. My problem is that I consistently (not every time, but maybe 2 out of 3) get severe cramps in my lower legs about 15-20 minutes into my walk. I have to slow down and do lots of stretches. Once I walk it off (maybe 5-10 minutes), my legs are fine and I feel like nothing happened.
I don't really think it's shin splints, since I don't have any residual pain, and while the pain is more focused on the front of my legs, the calf is cramped as well.
Especially since this started last week, I make it a point to stretch out before and after my walk. I typically stand on the edge of the stairs and stretch both my calves and shins. My upper legs are fine.
Any ideas? Could I maybe solve this with drinking more water and eating bananas? Or could this be a sign of some severe debilitating disease that should be checked out by a physician. I'm otherwise perfectly healthy (except for the excess poundage I'm trying to walk off)...
Posted by ketchupqueen (Member # 6877) on :
I sometimes get leg cramps like that when I need more calcium. How's your calcium intake?
Posted by maui babe (Member # 1894) on :
Calcium deficeincy was my first thought, but I drink several servings of soy milk every day, so I don't think that's an issue.
Posted by ketchupqueen (Member # 6877) on :
Some people can have trouble absorbing the calcium in soy milk and other foods. I can consume as much calcium as I want from dietary sources but if I don't take a very specific kind of supplement, I get deficient anyway...
When's your next yearly physical? (If you haven't had one in a while, it might be worth going in for one.) I don't think anything is wrong but your doctor might be able to spot things that we wouldn't, or give you better ideas if you show him/her right where you cramp, etc.
Posted by The Rabbit (Member # 671) on :
My husband also gets similar cramps if he doesn't get enough calcium. Calcium can be difficult to absorb so supplements are often a good idea even if you are getting a lot of dietary calcium.
Posted by Tstorm (Member # 1871) on :
Tendonitis?
(It sounds unlikely, given your description of the symptoms, but I wouldn't completely discount the possibility.)
Seriously, are you eating enough bananas?
Posted by ClaudiaTherese (Member # 923) on :
You also might read up on intermittent claudication and peripheral artery occlusive disease, especially if you have potential risk factors for atherosclerosis (family history of early heart attacks or strokes, history of smoking or extensive exposure to second-hand smoke, cholesterol problems or high blood pressure in you or your family, obesity, etc.). Intermittent claudication can be associated with diabetes, too.
The easier possible causes to address are electrolyte imbalances (typically low calcium as noted above, but even more commonly low potassium), but even if you have a pretty balanced diet, I'd bring it to the attention of a medical professional. Just as the arteries in your lower legs might be narrowed and having trouble getting through sufficient blood flow on demand, so might (might! not a given, but a potential concern) the smaller arteries to your heart. This is comparable to the pain of angina for that reason, but for women and diabetics, often the symptoms of angina are muted.
Posted by aspectre (Member # 2222) on :
The type of shoes you are wearing can cause, aggrevate, or mitigate that excess. Shoes are not all made the same: some will be better designed for your particular kind of feet and for the particular type of exercize that you are doing. Custom insoles or orthodic inserts can also help minimize such problems.
[ March 26, 2008, 02:29 AM: Message edited by: aspectre ]
Posted by Belle (Member # 2314) on :
My suggestion is also shoes, aspectre beat me to it.
Where did you get them? Did anyone help you fit them or did you just try them on yourself?
Although it's much more expensive, sometimes it's worth going to a good, high-quality running store and being fitted for your shoes. Tell them what you need and want and let them help pick out a shoe for your foot. Make sure the store has a good reputation - talk to any runners you know, especially distance runners.
Posted by cmc (Member # 9549) on :
I do that pronation thing... Not enough for it to bug me, but my physical therapist noticed when I was doing rehab for a knee injury. He said there are really expensive insoles to fix it, or you can just buy a new pair of sneakers. He sent me to a sports store and one of the guys there totally hooked it up. He just had me walk and told me to pick from a bunch of shoes up on the wall. I think I paid about $80 for the shoes... I think that's reasonable since I needed some new sneaks anyway. Like I said, it didn't bug me to begin with, so I can't say that the shoes worked, but they sure are comfortable...
Hopefully it's just something as simple as that...
Posted by aspectre (Member # 2222) on :
"...talk to any runners you know, especially distance runners."
Or talk to a running and/or power-walking club to get recommendations as to where to be properly fitted.