shin splint
The steps you are taking are exacrly right for repairing the damage. To prevent recurrance, learn to run with your heel unweighted and use your body's natural shock absorption system. Go to EvolutionRunning.com and read about running technique and injury resistance. Hope they heal fast! Ken
Ken Mierke Ken@Fitness-Concepts.com
Fitness Concepts Fitness-Concepts.com
Author, The Triathlete's Guide to Run Training
www.EvolutionRunning.com
Shin splints suck, I don't know how bad they are for you but I tried running through them (light runs maybe 1-2 miles 3 times a week) and all it did was aggravate it until I could barely walk. Ice up and take it easy, certainly don't run if you feel any pain. Mine were a result of to much running on pavement to quickly and combine that with a lack of muscle in my lower legs. After I healed I focused on some lower leg and ankle workouts to build up the layer of muscle over the lower shins where I was injured and I haven't had a problem since. Just be careful, its like a lot of the repetitve stress injuries where if you are not careful it can really become debilitating. The ibuprofen will help with the pain and swelling but don't let it allow you to run before the injury has healed. If you really want to be safe I wouldn't do any impact exercise (stick to swim or bike) until the area isn't tender to touch at all. And like Ken said check out your technique. This injury is either from technique, or overtraining. Good luck!
What kind of exercises work out your lower legs and ankles ?
Forgive me in advance for the poor explanation but I'm not a personal trainer lol. The one I liked the best was a machine in the gym that had a little platform that you could step up on with your toes and it placed the weight on your shoulders. All you did is go from the weight on your shoulders with just your toes on the edge of the platform, to standing up on your tippy toes with the weight on your shoulders. It develops both your calves and the muscle on the front of your shins (not sure what its called). The other drills I'd recommend actually came from when I played football. I think my injury came from a lack of stabilizing muscles. Its very common in strength training for someone to injure themselves if they start too quick because even though their pecs and tris (in a bench press) might be strong enough to handle 300 pounds their shoulder stabilizing muscles are only capable of controlling a 200 pound load, and that lack of control leads to a strain or injury in the stabilizing muscles ie the shoulder. In football because you are running so much with a lot of directional changes, the stabilizing muscles in that area are pretty important, namely your ankle and lower legs. The most common drill was called compass jumps where you would start out in a central position and jump to each one of the compass points and then back to the center on your toes as quick as possible. It develops quick feet, but it also develops those ankle and lower leg muscles that will keep you from spraining something.
I'm not a doctor, but I think just having a little more muscle on my lower legs helped to keep everything tight (the tendons) reducing the chance of a sprain and I think the muscle also reduces the amount of the impact absorbed by the bone. Obviously I think that it can be counterproductive if taken too far but I was a very skinny guy (better now but still am at 6' 150) and I think if you have a minimal amount of muscle it forces your bone structure and tendons to do all the work which increases the chances of an injury.
As I said in the last post, remember that shin splints is stress cracks in your bone, there is only one way for that bone to heal and that is to give it time away from high impact stresses. Then just try to make sure you don't let it happen again. Hope that helps.
Wow, thanks for all the good info. I've been evaluated by a massage therapist and a physical therapist the last couple days. I've got some new exercises and strength training to try.... in a little while, after my shins have had some R & R. You're right, rest is the key for this nagging injury.

Any advice for a shin splint? Anything besides ibuprofen and icing? Yes only on one leg. I'm building my run miles slowly, rotate 2 pairs of shoes. Have a hard time avoiding hills where I live, I've started to walk down the hills to avoid further damage. Any help is greatly appreciated, thanks!