Low-impact Exercises For Shin Splints

Runners, dancers and military personnel are just some of the groups prone to shin splints, which is chronic pain along the inside lower half of the shin. The pain may ease during the course of exercise, then return after exercise and intensify the next day. Bending the toes or foot downward may cause extreme discomfort. While recovering from shin splints, individuals should use low-impact exercise to maintain their fitness levels.

Shin Splint Causes

The most common cause of this pain is inflammation of the sheath surrounding the tibia bone caused by traction from lower leg muscles. Training on hard surfaces, wearing improper footwear and increasing training too quickly can lead to shin splints. So can muscular imbalance in the lower legs, flat feet and inward or outward foot pronation.

Shin Splint Treatment

Resting the lower legs allows the injury to heal. Anti-inflammatory medicine and cold therapy reduces pain and inflammation during the early recovery period. Later, heat treatments can stimulate blood flow and speed tissue healing. The use of athletic tape heat-retaining braces aid the recovery. Persons suffering shin splints should also use shock-absorbing soles to lessen the strain on the lower leg.

Recovery Excercises

Swimming in an excellent low-impact exercise for individuals suffering from shin splints. For non-swimmers, walking or jogging lightly in a pool helps maintain their fitness while putting minimal strain on the lower leg.

Low-Impact Training Options

Cycling and elliptical machine workouts offer low-impact options to running. These alternatives allow athletes to maintain their fitness level without the repetitive ground strikes that aggravate this condition. When individuals resume running, train as much as possible on softer surfaces to reduce impact.

Lower Leg Exercises

To prepare the lower leg for the stresses of running, athletes can stand with feet shoulder- width apart and stand on their toes while rotating outward. This simple exercise contracts the calf muscles and helps prevent shin splints. Wall shin raises are another useful exercise. Individuals stand with their backs to a wall, their heels the length of their feet away from the wall. They lean back until their buttocks and shoulders rest against the wall. While their heels remain on the ground, they bring their toes as far toward their shins as possible. They lower their forefeet without letting them touch the ground, the repeat.