I had shin splints and I definitely know how to get rid of them. First off the other guys are right...lots of ice when you first get them (NOTE: After 24 hours you should be using moist heat) and try to rest them from impact type cardio (ie do the bike) as long as you can. Shin splints aren't necesarily bone problems though. They could be an inflammation of the tiny muscles/tendons in the front of the shins. Overly tight calf muscles. A muscle imbalance (calves too strong and the small opposing muscles in front of your leg could be too weak).
Shin Splints Link
The way you get rid of them is by doing that stretch where it looks like you're trying to push a wall over. It feels like you're stretching your achilles but it definitely works.
1) put one foot about 20 inches in front of the other
2) keep both feet flat on the floor
3) lean forward as far as you can without lifting that rear heal at all. It helps if you're leaning into the wall because then you can hold the stretch for a few minutes and feel the blood flowing into the area.
4) While you're in this position, try to pick up the toes on your back foot. You won't be able to pick them up much if at all but it will help with the stretch.
Do this as often as possible.
Another thing you can do is exercise the small muscles in front of your shin. Put your toes under a couch or a weight or something and try to do toe lifts.
Remember...if you're going to apply the heat to your legs (and you should), it's important that it's moist heat. I got a moist heating pad from K-Mart for $45 that plugs into the wall and vibrates and you put a moist sponge in it. I cannot tell you the miracles that thing is capable of. I had a pulled lower hammie for 2 weeks that wouldn't heal no matter how much rest I gave it. One day with the moist heating pad (20 min on and 20 min off) and I was able to get back to playing ball. I later got a sprained wrist that it took care of in no time.
Shin Splints Link
The way you get rid of them is by doing that stretch where it looks like you're trying to push a wall over. It feels like you're stretching your achilles but it definitely works.
1) put one foot about 20 inches in front of the other
2) keep both feet flat on the floor
3) lean forward as far as you can without lifting that rear heal at all. It helps if you're leaning into the wall because then you can hold the stretch for a few minutes and feel the blood flowing into the area.
4) While you're in this position, try to pick up the toes on your back foot. You won't be able to pick them up much if at all but it will help with the stretch.
Do this as often as possible.
Another thing you can do is exercise the small muscles in front of your shin. Put your toes under a couch or a weight or something and try to do toe lifts.
Remember...if you're going to apply the heat to your legs (and you should), it's important that it's moist heat. I got a moist heating pad from K-Mart for $45 that plugs into the wall and vibrates and you put a moist sponge in it. I cannot tell you the miracles that thing is capable of. I had a pulled lower hammie for 2 weeks that wouldn't heal no matter how much rest I gave it. One day with the moist heating pad (20 min on and 20 min off) and I was able to get back to playing ball. I later got a sprained wrist that it took care of in no time.
