Pain makes it difficult to lead an active lifestyle.
Especially if you’re just getting into exercise, you might default to running or jogging as something easy and free.
However, you’re more prone to injury as you start running than you might think.
If you experience pain when walking, jogging, or running, you may have already injured yourself.
Shin splints is a common ailment for runners.
‘Powering through’ it is bad for your body, but you don’t necessarily have to stop being active when you have shin splints.
We recommend consulting one of our podiatrists in Tysons, VA to figure out what exercises you can do while you’re healing.
In this article, we’re looking at shin splints, and what exercises you can still do if you have them.
RECAP: What Are Shin Splints?
For greater detail about how a podiatrist can help with shin splints, we’ve already written an article on the topic.
That article also provides more detail about what shin splints are.
But for our purposes today, here’s a recap.
Shin splits, which are also known as medial tibial stress syndrome, are the result of the connective tissue in your shin bones becoming inflamed.
When you continually stress your shin bones (the tibia) with high impact activities, you irritate those tissues.
This causes pain and tenderness in the area.
Typically, the pain is concentrated between your ankle and knee.
The type of pain varies; some describe it as sharp, but others find it to be a dull throbbing.
You might develop shin splints from any of the following activities:
- Running, especially on hard surfaces like concrete or treadmills
- Stop-start sports like tennis or soccer
- Jumping
- Extended periods of exercise like hiking or marathons
- Improper training techniques
- Dancing
There are several factors that may lead to you developing shin splints.
If you have tight calf muscles, flat feet, or aren’t wearing proper footwear, those can cause shin splints.
RELATED: Can A Podiatrist Help With Flat Feet (Pes Planus)?
It’s recommended that you make an appointment to talk to one of our podiatrists if your shin splints keep coming back or aren’t healing.
There might be another underlying issue.
What Should You Avoid If You Have Shin Splints?
Shin splints require rest.
You should stop running or jogging immediately if you’re experiencing pain.
Avoid activities that put a lot of impact on your feet and legs.
RELATED: 6 Simple Ways To Avoid Running Injuries
Understanding Your Shin Splint Pain
Low impact activities are best when you’re healing from shin splints.
To determine how active you should be without aggravating your injury, follow these steps.
1. Find Your Baseline
First, figure out the ‘normal’ or average amount of pain your legs are in.
By normal, that means when you’re resting.
Try to consider what level your pain is at on a scale of 1 – 10.
1 is something you barely notice, while 10 is enough pain to see emergency services.
2. Monitor Your Baseline
After activity, you want to observe the way it impacts your baseline level of pain.
Give yourself twenty-four hours to reflect on how much better or worse your pain is after resuming activity.
3. Start Slow And Easy
Do a short exercise session at first, and don’t push yourself.
You can build your way up longer, more intense sessions as you heal and create a better baseline.
It’s natural to experience some discomfort at first.
But if your pain worsens or persists, be sure to reduce your intensity and length even more, or change activities.
How You Can Still Exercise If You Have Shin Splints
Let’s explore some of the activities you can do.
1. You Can Walk (But…)
Walking is an acceptable form of exercise so long as you adjust how you walk.
Only start walking when you’re sure your body is comfortable with the activity.
Also be sure you:
- Keep your pace slow
- Wear the right supportive shoes, like running shoes
- Avoid walking on inclines
- Use short strides
Once you can walk without more pain or stiffness for a continuous 30 minutes, you can increase intensity of the walk.
Allow yourself one rest day between walks.
2. You Can Cycle (But…)
Cycling is a good low-impact exercise, but if you already have shin splints, it can strain the injury.
To cycle with shin splints, try:
- Reducing tension in your bicycle’s pedals
- Avoiding standing on the pedals
- Keeping your feet level on the pedals
- Concentrating on pushing down on the pedals rather than pulling up
3. You Can Swim
Swimming is among the best activities you can do when you have shin splints.
The water cushions the impact on your joints, muscles, and connective tissues as you exercise.
The only parts of swimming that might cause pain are kicking off the pool walls or kicking as you swim.
If this happens to you, you can squeeze a pool buoy between your legs and swim with your arms only, and avoid kicking off the sides.
4. You Can Run (In Water)
If you want to run, you can do so in the pool as well.
By using a flotation device, you can run without your feet touching the bottom of the pool.
In later stages of your healing, you can start pushing off on the pool floor.
Doing this too soon could irritate your shin splints though.
So be careful not to start this stage of exercise too soon.
What Should You Do If You Have Shin Splints?
Shin splints can sometimes be effectively treated at home using the RICE method:
- Rest
- Ice
- Compression
- Elevation
Rest is the most crucial part of healing your shin splints, and ice will help with the inflammation.
You can book an assessment with us to check how well your shin splints are healing.
It’s also important to see us if the pain persists for more than three days to rule out other injuries, like a stress fracture.
We can do a physical examination, gait and muscle assessment, or X‑rays if needed.
Sometimes we may even recommend anti-inflammatory medications (NSAIDS).
We’ll also help to ensure you avoid getting shin splints repeatedly.
It is also important to be wearing the right type of shoes if you keep experiencing shin splints and may need to consider orthotics as well.
Book Your Appointment With Our Podiatry Clinic Today
Shin splints can be frustrating, but with the right care and activity modifications, you don’t have to put your fitness goals on hold.
Listening to your body, easing into low-impact exercises, and getting expert guidance can help you heal properly and avoid future injuries.
At The Chesapeake Foot and Ankle Institute, our foot pain treatment specialists are here to support your recovery every step of the way.
Whether you’re dealing with shin splints or another foot and ankle concern, we’re ready to help you stay active and pain-free.
Book your appointment with The Chesapeake Foot And Ankle Institute today and take the first step toward stronger, healthier movement.
