Burning, aching, dull or tender -- however you describe the pain in the front of your shins, chances are it may be exercise related. Don't toss the block and quit the step aerobics just yet, as there as some simple things you can do to relieve the pain and get back in action. Shin splints, as this pain is mostly aptly named, are largely treatable without surgical intervention.
Step 1
Get clearance from your doctor. In most cases, you will need to take a week or two off from step aerobics to allow the inflammation to decrease before hitting the step blocks again.
Step 2
Check your footwear. Wear properly fitted, cushioned athletic shoes every time you work out, especially if you have flat feet. Flat feet, defined by the absence of an arch, are a risk factor for shin splints unless they are braced with arch supports. Arch supports help the weight distribution on the foot and leg and can decrease your discomfort while working out.
Step 3
Warm up properly before any exercise. Perform isometric exercises for the entire lower leg. Sit on the floor with your legs extended. Using your big toe as a guide, draw circles with both feet. Repeat the circles in the opposite direction. Flex both feet toward you, then extend away from you and repeat.
Step 4
Rest, ice and elevate your shins after exercise. This may alleviate the discomfort more quickly by limiting swelling to the front of the shin.
Step 5
Strengthen the muscles in your lower leg and increase your flexibility with resistance training in between aerobics sessions. Increasing the strength in the muscles supporting the shin can reduce pain and symptoms of shin splints.
Step 6
Know when to call it quits. If your shin splints start acting up again or the pain is increasing you may need to take another healing break from high-intensity workouts. Step it back for a day or two while icing and resting the shins.
Tips and Warnings
- Shorten your duration or intensity of the workout if you are experiencing pain. Then gradually increase the duration and intensity, as long as you do not suffer the same pain.
- Do not assume all frontal shin pain is shin splints. Hairline fractures, tendonitis or ligament tears may require medical attention and could produce similar symptoms.
