Shin splints stop your running program in its tracks. However, they don't have to stop your fitness routine. Look for workout options that continue to strengthen your cardiovascular system as well as your legs. While you won't be pounding the pavement for a few weeks, your fitness routine won't come to a complete halt.
Definition
Shin splints affect your lower leg, particularly the inside of the tibia, which is the bone in the front of your shin. It's officially known as medial tibial stress syndrome. Your lower legs hurt after running, though typically not after walking. The muscles, tendons and tissues covering the tibia, as well as the tibia itself, become inflamed. The repetitive pounding of running triggers the condition and it takes several weeks to recover. Taking nonsteroidal anti-inflammatories, icing your shins, gentle stretching and ceasing your running program for several weeks typically heals your shins.
Swimming
Swimming provides a strong cardiovascular alternative to running. In addition, it's easy on your shins and joints. Since you're buoyant in water, swimming is considered a nonimpact sport. Don't be surprised if you're breathless at first, even if your running program has helped you stay in good shape. When swimming, you need to control your breathing, which may have you gasping for air until you get used to being in the water and timing your breathing. In addition, swimming uses the core and arms significantly, which not only provides a break to your shins, but also provides valuable cross-training and balance to your workout routine.
Cycling
Getting on a bike removes the impact from which your shins while still providing a chance to strengthen your quadriceps and calf muscles. If the weather prevents biking outside or bike on a stationary bike at the gym. Biking also provides a cardiovascular workout, allowing you to keep your heart and lungs healthy while staying off the jogging trail.
Considerations
If you're self-diagnosing shin splints and they don't improve after two weeks of rest, contact your doctor. Shin splints share common symptoms with stress fractures and tendonitis, both of which need attention from a medical specialist to resolve. In addition, the swelling and tenderness in your leg may be the result of a rare disorder known as chronic exertional compartment syndrome where your muscles swell after working out. This syndrome can only resolve with surgery.
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