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What Exercise Can You Do With Shin Splints?

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Posted 6 months ago


Last updated: 03/12/2022


by James McCormack

James McCormack is a Physical Therapist who specializes in foot & ankle injuries. james-mccormack.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Can You walk with Shin Splints?

It is not recommended to walk with Shin Splints if you have pain during walking or heightened levels of pain within 24 hours of a walk. The impact of walking can irritate Shin Splints, and it is likely to be more painful when walking at speed or uphill due to the increased force being applied through the tibia.

We recommend short, frequent walks to our patients and applying ice to your shins afterwards for symptom relief.

Can You Get Shin Splints from Walking?

Walking can cause Shin Splints; if you have a sudden increase in your walking volume, begin hill walking or fast-paced walking. When you walk, your Shinbone has to absorb force from the ground, and if you suddenly increase the force by walking more, this can be Shin Splints. If you have flat feet, your risk of developing Shin Splints may be higher, while poor footwear can also contribute to this.

Can You run with Shin Splints?

You should not continue running with Shin Splints as this will worsen the symptoms of Shin Splints and prolong your recovery. We recommend seeing a Physical Therapist for Treatment or if that is not an option, try our recommended home treatment.

Ideally, you should be able to walk pain-free before contemplating returning to run with Shin Splints, as if you can’t walk pain-free, running is likely to increase your pain levels immediately.

Can you swim with Shin Splints?

Yes, you can swim with Shin Splints; it is one of the best forms of cardiovascular exercise you can do with Shin Splints. There is no impact whatsoever when swimming, so it will not cause Shin Splints and will not aggravate your symptoms if you have Shin Splints.

What Leg Exercises can I do with Shin Splints?

You can do the following leg exercises with Shin Splints:

  • Leg Press Machine
  • Squats
  • Lunges
  • Steps Ups
  • Deadlifts
  • Arabesque
  • Bulgarian Split Squat
  • Hip Thrusters

Can you do Squats with Shin Splints?

Yes, you can do squats with Shin Splints. There is no impact involved with a squat exercise; therefore, it is unlikely to irritate your shin pain. Suppose you are experiencing some levels of shin pain with carrying out a squat exercise. In that case, we recommend a consultation with a healthcare professional such as a Physical Therapist, as it may be a different condition causing your pain.

Can you lift weights with Shin Splints?

Yes, you can continue to lift weights with Shin Splints. Any weightlifting exercises without impact are okay to do with Shin Splints. We recommend avoiding exercises such as a farmer’s walk as walking can irritate your Shin Splints.

What Cardio can I do with Shin Splints?

You can do the following cardio exercises with Shin Splints

  • Swimming
  • Cycling
  • Elliptical

Can you play Basketball with Shin Splints?

If you have pain in your shinbone while playing basketball, it is not recommended to continue. The high-impact nature of Basketball is a primary cause of Shin Splints and can worsen the symptoms of Shin Splints.

If you have very mild symptoms of Shin Splints, we recommend icing your shins during and after the game.

Best Basketball Shoes for Shin Splints?

We recommend the Jordan 36 Basketball Shoe for those with Shin Splints playing Basketball.

The rubber sole on the Jordan 36 absorbs impact to reduce the forces that irritate Shin Splints, while the rigid midsole helps to control the foot in all planes.

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Best Tennis Shoes for Shin Splints

We recommend the Asics Gel Resolution as the best Tennis shoe due to its state-of-the-art gel technology in both the heel and forefoot, which absorbs impact in all directions to reduce the force applied to the shin bone. The gel cushioning

The Gel Resolution has a stable base to help control high pronation moments associated with Shin Splints and is a medium width to accommodate most foot sizes.

We recommend the Gel Resolution for mild to moderate symptoms of Shin Splints when playing Tennis.

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Physiotherapy with James McCormack

This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.

Related Article: Shin Splints Exercises 

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