How to look after your calves and shins if you’re a walker

Custom is best, says Kay. At his own practice “we do 3D-printed orthotics” to target specific problems. It is also possible to order custom-made insoles online.

When it comes to your actual shoes, it’s best to opt for a neutral sole “without too much heel”, with walking boots being superior to running shoes as they protect your ankles. 

Improve your balance

Improving your balance will not only prevent injury on rocky paths and hills by helping you become accustomed to stabilising yourself, but will also “help keep your shins and calves strong and agile, and stave off future problems,” says Kay. 

Fortunately this is easy to work on. “If I could recommend one exercise for runners and walkers, it would be standing on one leg with your knee slightly bent, and holding that posture for 10 seconds, then swapping,” he advises. 

“Once this becomes easier you can try doing it with your eyes closed. The beauty of it is that you can do it anywhere. Just be sure to stand close to something secure that you can grab, in case you start to wobble.” 

Keep your chin up

Though it can be tempting to keep your eyes glued to the floor when on a walk in tricky terrain, “looking ahead whilst walking is also an important factor when it comes to preventing shin and calf pain,” Kay says. 

Looking at the ground “changes your centre of gravity” and so it’s better for your posture to keep looking ahead as you walk, occasionally glancing down to look for hazards. 

Breathe through your nose

“All of our tissues rely on a good supply of oxygen,” Kay says, so making sure that you’re breathing regularly as you walk will prevent fatigue and therefore injury. 

It’s best to breathe in through your nose and out through your mouth. “Some people find nasal breathing difficult, but it’s more efficient, especially when you’re on a long, purposeful walk,” adds Kay. 

Take a break at the top of the hill

Contrary to what you might expect, it’s not a serious incline that poses the most danger to your shins and calves. 

“The majority of injuries that I see have occurred while people are walking downhill,” Kay says. 

One purpose that calf muscles serve is to decelerate you while moving downhill. “When they’re fatigued, they won’t decelerate you as effectively which can repetitively overload where the tendons attach to your bones, increasing the likelihood of shin splints.

“Walking downhill is also a common cause of injuries to your hip, knee and ankle joints,” he explains. 

“Often people go downhill at the end of a long walk when they’re fatigued,” Kay says, but it’s safer for your legs to plan a rest at the top of a big hill or set a route that ends with a flat gentle walk. 

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