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// Guide · 2 min read

Sore shins?

Aching along the front or inside of the shin is common when you increase walking quickly. It usually settles with a few changes.

Why it happens#

Doing more than your muscles and bones are used to, too soon. Hard surfaces, worn shoes and fast increases all add up.

What helps#

Shorter, easier walks for a week or two, cushioned shoes, a slight inclineHow much the treadmill deckThe flat board under the treadmill belt. Some decks are cushioned to soften each step. tilts uphill, in percent. 0% is flat. instead of more speed, and building up by 10% or so a week.

Ease the ache#

Ice for 10–15 minutes after walking and gentle calf stretches can help.

Get it checked if#

The pain is in one small spot, hurts at rest or at night, or keeps getting worse. That can be a stress fracture.

Should I talk to my doctor before walking?

If you have a heart, lung or other health condition, take medicines that affect heart rate or blood sugar, or haven't been active for a long time, yes. Our printable question list helps.

Is it OK to walk if it hurts?

Mild soreness is common when starting. Sharp, worsening or chest pain means stop and get checked.

How hard should I walk?

Use the talk test: you should be able to talk in full sentences.

Handy tools: Heart-rate zones · Realistic weight-loss timeline · Questions for your doctor

Stretching after walking → Shoes →

Last reviewed October 30, 2026 · Updated November 2, 2026 · Sources · General information, not medical advice.

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