Shin splints -- medically referred to as medial tibial stress syndrome -- are a common overuse injury seen in athletes who run, dance or drastically increase a training regime, according to the American Academy of Orthopaedic Surgeons. Shin splints cause pain on the inner edge of the tibia -- or shin bone. This pain occurs as the result of inflammation of your muscles, tissues and tendons surrounding your shinbone. Exercise can be completed with shin splints. However, you will need to modify your usual exercise routine. Exercise with shin splints may include the use of low-impact exercise machines.
Step 1
Visit with your doctor to receive an accurate diagnosis of shin splints. Shin pain can also be caused by tendinitis, stress fractures and compartment syndrome. A physical exam, medical history and X-ray can help diagnose shin splints and rule out other conditions.
Step 2
Rest. Avoid the activity that caused your shin splints for several weeks or until your pain has subsided.
Step 3
Warm up. The National Academy of Sports Medicine --- NASM -- recommends a five-minute warmup before exercising. Use an elliptical machine for five minutes to help loosen your muscles, tendons, bones, joints and ligaments. This can help prevent further injury.
Step 4
Opt for low-impact exercise machines. Low-impact exercise machines give you the benefits of a full cardiovascular workout --- including maintaining your endurance, weight control and the prevention of stroke, heart disease and diabetes -- while placing little to no stress on your shins. Consider the use of a stair-stepper, rowing machine, stationary bike or elliptical machine. Opt to walk on a treadmill, provided this exercise causes you no pain.
Step 5
Exercise at a moderately intense pace -- a pace that causes your heart rate to become elevated and your body to break a sweat. NASM recommends 30 minutes of cardiovascular exercise, five days per week for healthy adults. Children under 18 should engage in 60 minutes of cardiovascular exercise per day.
Tips and Warnings
- To avoid shin splints, engage in cross-training. Incorporate a couple of days of low-impact exercise into your regular workout routine. For example, replace running with swimming two days per week. Cross-training can help prevent overuse injuries.
- If pain persists even while using low-impact exercise machines, discontinue exercise and consult your physician.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
- American Academy of Orthopaedic Surgeons; Shin Splints; August 2007
