Exercises for Shin Splints

Shin splints occur when the shinbone and the connective tissue that attach the shin muscles to the shinbone are overworked. Shin splints cause pain in the front of the lower leg where the shin is located. Shin splints are most commonly caused by running or jogging. Despite the occurrence of pain, shin splints are not a serious injury and should not prevent future exercise.

Prevention

• To prevent shin splints, wear proper footwear with adequate arch support when exercising in order to take strain off the shin.
  If you are prone to shin splints, focus on low-impact exercises. These are exercises that minimize strain on your body and include swimming, cycling and walking. Running is not a low-impact exercise and should be avoided if you are prone to shin splints.
  Strength training can also prevent or reduce the risk of shin splints. The goal of strength training exercises is to build strength in the muscles you are targeting--in this case, your shin muscles. One simple strength training exercise is calf raises. To do calf raises, simply stand up straight with your feet a few inches apart. Slowly push up on your toes so that your heels are lifted off the ground. Then, slowly lower your heels back to the ground. Repeat this motion 10 times and then rest for 20 seconds. After you've rested, do 10 more lifts, rest again, and then do 10 more. During this exercise, you may need to hold on to a wall or a table for balance.
  If you can also use weight machines to strengthen your shins. For example, a lower leg press (calf press) machine works your legs in the same way as calf raises but allows you to control the amount of weight. To use the lower leg press machine, sit in the chair and extend your knees until your legs are slightly bent and your feet are resting on the leg press bar. Adjust the weight to an amount that is challenging but not uncomfortable. Slowly point your feet, pressing down on the leg press bar, and then slowly return them to your resting position. Repeat this 10 times and then rest for 20 seconds. Do this set of 10 repetitions and 20 second rests two more times.

Treatment

• If you have shin splints, rest your shins by limiting high impact exercise, such as running. You can continue to exercise while you have shin splints as long as the exercise is low impact. Proper footwear and adequate arch support will also help alleviate pain from shin splints.
  Other ways to reduce shin splint pain are icing you shins between four and eight times a day for 20 minutes at a time, propping your leg(s) on a pillow while lying down to keep the shin elevated and reduce swelling and taking ibuprofen or aspirin.