Shin splints, one of the leading causes of leg pain in competitive athletes, accounts for 6 to 16 percent of all injuries among runners, according to the Centers for Disease Control and Prevention. The buoyancy of water makes aquatic exercise a good choice for runners who want to remain active while recovering from a gym splint injury. Aquatic exercise may also expedite healing.
Symptoms
Any pain in front of the lower leg or the shin area is called a shin splint. A real shin splint occurs inside the shin bone and is caused due to inflammation of the sheath surrounding the tibia. Some of the common symptoms of the condition include pain in the front lower leg, lumps and bumps in the inside of the skin and swelling. If you suffer from a shin splint, you may experience pain at the beginning of an exercise but find that it diminishes as you continue the activity. Pain returns later and usually peaks in the morning following exercise.
Treatments
Some of the common treatment options that have been recommended for shin splints include rest, cold packs and bandaging to reduce swelling. Rest allows your leg to recuperate, but don't entirely limit your activity. The pain can be treated with over-the-counter medication. Proper footwear and using arch supports can reduce the amount of pressure that is applied on the shin. Aquatic exercises allow you to perform movements, including running, that would exacerbate a shin splint if performed on land.
Exercise
If you suffer from a shin splint, avoid high-impact exercise such as running on a treadmill. Good exercise choices include swimming water running and cycling. The buoyancy of the water facilitates movement and, therefore, allows the exerciser to make moves that would be painful to complete elsewhere. If possible, choose warm water for exercise. The warmth of the water will raise your body temperature, increasing circulation and making muscles and ligaments more flexible.
Aquatic Exercise Benefits
Water exercises have helped people with rheumatoid arthritis, osteoporosis and other joint-related chronic conditions. While there is no specific research that points to aquatic exercises proving to be effective for shin splints, water exercises have known to be great for the tendons and the sheath covering bones. Exercises performed in neck-deep water will prove most beneficial. When nearly immersed in water, you can perform jumping jacks and leg adduction exercises.
References
- Centers for Disease Control and Prevention: The prevention of shin splints in sports: A systematic review of literature
- Sports Injury Clinic: Shin splints
- CNN: Shin splints
- Centers for Disease Control and Prevention: Health Benefits of Water-Based Exercise
- Arthritis: Water Exercise
- Women Fitness: Top 10 Exercises to Get Fit in Water
