FORUMS > Cardio Training Forum Rules

I developed Shin Splints after playing Ultimate Frisbee this summer and haven't been able to shake them every since. I spend weeks healing up and they also seem to come back eventually.

How can I continue to do cardio without my shin splints returning?
How can I strength my shin muscles?

a remedy from my track days... asprin or ib profin and then in ur off time either a dixie cup filled with frozen water with the bottom cut off or bagged ice and rub the ice up and down ur shins. it will help and eventually send them away. also, get some dr scholls gellin, it will help with the impact of the ground to ur shins.

I got them too and it SUCKS!!! I run for a week or until I can no longer tolerate the pain and then I just switch to different cardio or cardio machine and it helps and surprisingly Bikram's Yoga has helped quite a bit; stretching!!!

Stretching is totally the key to not getting shin splints anymore. Unfortunately, it's hard to stretch that area of the leg. The best thing you can do is to sit on your heels with your knees all the way down to your toes touching the ground. Then, lean back. You should be able to feel a nice stretch in the front of your leg.

It should look like this (minus the ponytail):

Hope this helps.

I stretch throughout the day like a maniac, I massage myself every chance I get (shut up), I do what Craigory123 suggests religiously, and I soak in a hot whirlpool after every workout. I have been shin-split free for 2 years.

Some gyms have a small device in order to exercise the muscles in front of the lower legs. Aside from stretching the area perhaps try finding this apparatus in order to help strengthen the area. You can do it either sitting or standing and involves flexing your toes upward toward your knee.

Sorry but I don't know what the machine is called. It's small and is roughly 8 to 10" high and has an area to the side in order to place plates onto it for resistance.

Was looking around and found this link. It may offer some help but I don't recommend doing leg extensions on a machine.

[url]http://images.google.com/imgres?imgurl=http://www.the-fitness-motivator.com/images/shin-splints.JPG&imgrefurl=http://www.the-fitness-motivator.com/shin-splints.html&h=280&w=342&sz=21&hl=en&start=9&sig2=XRCR9_XVK7EjEYKC-8caSQ&um=1&usg=__z-EycSlQmGgaUXIuGrmWgu811l8=&tbnid=l_ifrCwnd_tSiM:&tbnh=98&tbnw=120&ei=X6-vSNLlLImyeoK7vIIB&prev=/images%3Fq%3Dexercise%2Bmachine%2Bshin%26um%3D1%26hl%3Den%26sa%3DN[/url]

Sorry, am not sure why that link won't work.

If inclined just copy and paste it.

In high school I ran cross country, and for awhile what I mistook as shin splints were actually hairline fractures (stress fractures) in my shin bones. If the problem doesn't seem to get better with rest, ice, and stretching, then I'd definitely consult a doctor. For cardio, maybe lay off the weight bearing exercises for awhile...try a bike or a rowing machine instead perhaps?

What about doing the elliptical machine as your source of cardio for the time being? You don't have to flex your ankle which would aggravate the shin area as you do this machine. Give it a try and see how it feels. This could be the exercise that helps you keep in shape for now while allowing your shins to heal up. Then when you're ready you can do other forms of cardio.