Pain on the outside of your lower leg is commonly referred to as shin splints, according to the National Institutes of Health. Pain in your shin is felt as a result of the inflammation of the muscles and tendons covering your shin bone. Shin splints are often the result of overuse or intense training. Shin splints are frequently treated with rest. A physician or physical therapist may recommend exercise modification to include low-impact workouts. A variety of exercise machines can provide you with an effective, low-impact workout.
Indoor/Stationary Bike
An indoor or stationary bike can provide you with a low-impact workout that will not cause pain, swelling or any discomfort as you exercise, according to MayoClinic.com. Cycling should occur for 20 to 30 minutes at a time, three days per week. Adjust the seat on the stationary bike so that your legs are nearly fully extended as they touch the pedals. You can start on a low resistance setting and work your way up. Pedal backward for an easier workout and pedal forward for a more challenging workout.
Elliptical Machine
An elliptical machine is a low-impact machine that emulates the motions of cross-country skiing, according to the American Academy of Orthopaedic Surgeons. The motions your body will experience on an elliptical machines are the natural movements of knees, hips and ankles that occur while running or walking. Use an elliptical machine for 20 minutes at a time, three to four days per week.
BOSU Ball
BOSU balls can provide a low-impact workout for your entire body. A BOSU ball resembles a medicine ball, only a BOSU ball is cut in half. Balance is the main focus of a BOSU ball. However, strength and cardiovascular training can also be accomplished with a BOSU ball. Since a BOSU ball is an air-filled half of a rubber ball, it effectively absorbs shock, making it popular workout for people recovering from shin splints. You can purchase a BOSU ball at a sporting goods store or use one at your local gym. You can use a BOSU ball to perform squats and lunges with little stress on your legs.
Resistance Bands
As the pain of shin splints start to subside, use resistance bands to strengthen your lower leg muscles. Resistance bands are frequently used in rehabilitation programs and come in a variety of resistances, according to the Sports Injury Clinic. Loop the resistance band by tying one end to your ankle and the other to a fixed point, such as the leg of a couch. Move your foot up, down, to the left and to the right. Moving against the resistance of the band will help to exercise the muscles in your lower leg.
