Back here to comment after watching this video a couple of months ago. Spent ages trying to find a cure but no mater how much resting/rolling, they would always come back when I got down to running at 3:50km pace. Been running pain free now for a while and the thought of shin splints rarely cross my mind now after incorporating these exercised 2-3 times per week. Out of 100 videos, this was the one that sorted it for me. Thanks
Not certain about the points made but ,if anyone else wants to uncover treatment for shin splints try Moorack Shin Splint Miracle (Have a quick look on google cant remember the place now ) ? Ive heard some pretty good things about it and my neighbor got cool results with it.
Here is a variation if you don't want to buy a band: Lie in bed, on your stomach, with your toes over the edge of the bed. Flex your foot using the mattress for resistance.
thank you so much for posting this, I'm so glad I read the comment section! I just tried it and felt the burn. It's so strange working that muscle, I've never worked my shin muscles before... it's a strange feeling but I like it!
Omg this video is an actual lifesaver...the fact you can’t rush healing of shin splints is so frustrating because you’re exactly right they keep coming back and not running is simply NOT an option I’m too hooked lol...I will TOTALLY be incorporating these works outs as preventative maintenance. I don’t get them often but never want them again ever lol
Absolutely. I definitely am of the opinion that a lot of people recommend one aspect to a solution, and then it seems the truth is sorta all of the above. Strength and good form will take you a long way
It means a lot to me that it helps! I honestly don't enjoy watching this video anymore; I felt/was so uncomfortable making videos. 🤣 There's a pinned comment with some more info on form too, that should help further. It's on the planned videos to make a running form video, I personally think it goes a long way to helping. Sorry you have to be watching the video if you're dealing with splints, but I promise they're not something that can't be dealt with. 👍👍👍🏃♀️
Oh my God it works! I love to break dance but I couldn't do it anymore because shin splints would not go away everytime I tried I had so much pain. I couldn't run or play basketball or jump or anything. I did this exercise once and I was able to dance even with sore shins after it. NO PAIN. THANK YOU SO MUCH I THOUGHT IT WOULD NEVER END. You are the best Take my sub my like you are a life saver. I am gonna do this every day.
Bruuuh this works! It’s a miracle I’ve been suffering for months taking long days off then getting back and then I get them again but I guess I found the ultimate solution now. Thank you soo much for sharing this🙏🏻
Looking forward to trying this! Ran a half-marathon last year with zero shin splint issues but was strength training for a year prior and the entire time training for the run. I suspected that was what kept me from injury! Got off track for a while and now when getting back I'm having some shin splint issues. My first thought was loss of strength, so I'm going to incorporate these exercises in along with getting back to strength training 3X per week. Thank you and I will keep you posted!
I have never run in my life until I turned 50 and started running and playing soccer. Mad! it took three years and no more pain on shin splint, knees, and hip joints. I think it takes time until your body fixes it. There is no medicine or therapy. My experience is, working out in the gym to strengthen knees and hips only adding more pressure and pain. Since the pandemic, I don't play soccer, i don't go to the gym. Suddenly, this past summer, I could run for an hour and felt no pain.
I have been using a method similar to this for the last half a year and have found it a brilliant solution to my shin-splints. I totally grabbing this technique though as it's an improvement on my own one. Thank you for the share and educate mate...all the best.
It made me realize our shin is like going to war without proper preparation and training. So was our leg muscles we immediately run it so it was not ready to absorb all the impact. So i will strenghten my Tib. Ant. Got it!
I'm a new runner and have gotten such bad splits everytime I tried...figured running just wasn't for me. I was at the point of giving up but this video has given me hope. Thank you so much!!❤ Using your tips from now on😊
Thank you so much I've had shin splints/ stress fractures and have been out for almost 12 weeks and this is about the only thing that has actually helped
Happy to help! Shin splints are just terrible. Happy you're feeling better! Take your return to running slowly, keep up the strength work, and see the pinned comment for my thoughts on running form. Happy running!🎉🎉🎉🎉
You are totally right about muscle failure. It doesn't matter when it occurs, it's just important THAT it occurs. Train your calves, and front shin muscle.
I’ve been seeing doctors and dealing with shin splints for years and this video is honestly the best and most thorough advice I’ve received yet. Going to start these as soon as the current ones are healed. Thank you!
I had chin splints a decade ago, I felt forced to stop running (doctors advice).This year I'm picking it up again but the thought of chin splits absolutely terrify me. Thank you for this routine to prevent this from happening again.
Lmao i kept running with shin splits when I didn’t know abt them. It was so painful but I thought no pain no gain so I kept running. But oh I was wrong!
My shin splints returned this time on the bicycle! which was very odd. I went to the doctor, he took an X ray of my lower legs and concluded the injured leg had less muscle mass compared to the other. I am taking one month off doing only heat therapy, EMS and deep massage and stretching on my shin muscles (the deep massage only every other day since it's very intense), and then another month focus on strengthening the legs before running again. The therapist told me the massage is very important before strengthening in my case, because I had developed trigger points or something that were only getting worse with the strengthening alone. Hope this information helps anyone!
Glad I found your video, Justin. Shin splints have ruined my fun for a few years now. Have had to run 5ks and mini triathlons sit zero run practice due to the onset of shin splints. The band causes pain in the exact same area my shin splints start, so being able to train that muscle up will hopefully help hugely. Thanks 👍🏻
I haven't tried this exercise yet but I remember something like it with a trainer (over a decade ago) pushed down and forward on my feet (same concept) and it definitely worked. Can't wait to try this.
Some other things you can do are lean your back against a wall, with your feet placed a foot or two away from the wall, and raising your feet to contract the shins (this can also be done on a slant board/angled surface facing downward) With the resistance band you can also step on one side to create resistance for the other foot to train with You can just do simple toe raises with lots of reps, or add some weight (5, 10 pounds, a can of soup, whatever you have) A weird one ive also seen is to go on your tippy toes, squat down a little bit to put more of weight on your shins, and try walking around on your toes slow and controlled. Holding weight while doing this intensifies it
Funny enough, before I was running seriously, my music teacher taught me these tricks when I said my leg would hurt while I played the bass drum. Super helpful for both
I did this exercise plus purchased Nike Structures and shin splints are a thing of the past now. I’m not positive if it was the exercise or the stability shoes and I don’t care !!! I will continue on with both. THANK YOU for this video
Nice video! However, I suppose this exercise is primarily targeting anterior shin splints. Do you have any suggestions for posterior (medial) shin splints?
It helps with posterior too, but I recommend taking a video of yourself and sending to a running coach. For me I had weak core and slow running cadence, also collapsed arches and overpronated a lot. I got orthopedic insoles and good shoes for pronating runners. Then incorporated some core exercises, gradually shortened my stride and quickened my running cadence and in around 3 months my shin splints were completely gone.
I experienced my first taste of shin splints 2 yrs ago. In & out of Physio nothing helped. The therapy band is the Best... I do these 4 times a week & it has helped me tremendously. Thank you!!
Hey man. I just want to say I really appreciated how you took the time to empathize about the struggles of getting into running and past shin splints. People seem to ignore how much of a deterrent this can really be. I am going to try out this method I was just doing it without resistance and I can already feel that area being engaged. I'll try and make sure I let you know if it helps out.
Good luck man! I absolutely empathize. Looking back, I get sort of frustrated at myself for not trying to really find a solution earlier on. Really regret the years of lost progress, but it is what it is. I get frustrated that a lot of people get injured and then think that it's their fault, or that 'they're just not a runner/built for running,' etc, and then fall out of an awesome sport before they even really get to experience it. In the scheme of injuries to have, I'd argue that at least it's one you can do something about, and you can totally get through it. It's so frustrating to feel fit and want to run and then get sidelined by something like shin splints or ITBS. Ultimately, I'd just say that deep down, I absolutely think that humans are built for running. Just gotta figure out what we're weak at, fix it, and we're great.
JustinDoesTriathlon okay. So it wasn't a 100% solution for me. But it has helped me a lot with progression. Finished a 5K the other day without pain. :)
Glad to hear it helped a bit! Check this resource out too. If you're stronger and still experiencing some issues, that leads to it sounding like a gait issue. TLDR of the link: Short, light strides: www.theglobeandmail.com/life/health-and-fitness/article-how-running-gait-increases-injury-risk/
I've never done this before but I've had shin splint pain constantly when running and could only run 1km after running a marathon before that. I gave up for a year along with my plantar fascitis and ever since trying the first exercise, I can safely say that you've changed my lifestyle forever. No shin splints and it's made me realise how important strength training is in general. Thank you so much
No need to apologize for what you call the "lead up". That too was helpful to me ! Thanks so much . When the pain goes away I will do this and intend to get back to you. .
Hope it helps a ton! Looking back, I'd also really add in that once you've got the added strength, try to put a focus on your running form too. I see a pretty strong correlations amongst the people I have run with that the people who do serious heel striking (and/or seem to keep their toes flexed up to the sky) really seem more likely to get them. I'm not the religious 'barefoot runner' type, but just broadly, keeping your foot relaxed and letting yourself land more in the middle/front of your foot seems to help. My personal suspician is that keeping your foot 'flexed' up hard and then heel striking adds a ton of stress to the front. Add strength and nail your form and you should be good. :)
When I was younger and started running I never got shin splints (was a big skater so lots of leg strength). After an injury and about five years I'm slowly getting back and I started getting shin splints, how anyone runs with these is beyond me but I'm going to try these and come back in a month and update. Fingers crossed :)
Well it's taken a while but got over shin splints! Targeted shock therapy on my shins helped almost completely get rid of it! New shoes and doing a bit for calf raises here and there. Been up to running marathons and all kids of things for many months now. It will go away! Blame everything on the calves
I am free of shin splints and have spent since I commented figuring out the best ways. I do single leg straight and bent calf raises, side planks, mountain climbers, toe raises while leading back against a wall. Could go into more detail but essentially calfs and toe raises into regular strength workouts is what did it for me. 2/3 times a week.
Great video, I’m a currently recouping from shin splints and was looking for videos of why and how to fix this and your video so far is the best. I’ll will definitely gonna do this exercises. Thank you for this video !!!
Ballet dancer here. I’ve been sidelined from jumping due to shin splints. I’ve suffered from them since childhood and was never able to run track in school because of them. They’ve gotten worse in the past few months when I try to jump in ballet class. Not from the impact, but from the pushing off from the floor to initiate the jumps. My tibias have also been slightly tender when pressed on. I’m hoping it’s just inflammation of the soft tissue and not stress fractures. I’m pretty sure standing for hours on end at my job is to blame for them getting worse. I already knew about the calf rises from ballet. The Australian ballet and Royal Ballet do 16 calf rises on each leg at the end of each company class to help reduce injuries. I’m definitely gonna try the thera-band exercise.
What you're doing essentially is calf raises and reverse calf raise. You can also do seated calf raises that targets a third muscle that the other two exercises don't, the soleus. The other two targets the gastro and tibia. Although the soleus I presume is more for sprinting rather than jogging. There're also the extensor muscles, and the peroneus muscles, which I am not sure how to preferentially target or even what they'd be useful for. But they're either in the calf or ankle though so targeting them all might help the shins.
2 years later, I have now converted myself to forefoot running. It was THIS video that made me look into what midfoot running was. Since then, I experimented with how my feet strikes the ground when I run, and it turned out that forefoot running was the one that eliminated shin splints for me. Gosh, it was so hard to convert, but now I can’t even run midfoot anymore bcs I’ve gotten so used to forefoot running. It’s been much better on my knees as well.
@@JustinDoesTriathlon Yes it does! I’m amazed! I took your advice with skepticism at first, but now I’m really grateful I tried it out. Everything just went from there on. So thank you.
I have shin splints since past 6 years. I have had to cut down on all my fav sports because of it. The most frustrating thing was I would give ample rest, rehab,ice them, stretch and that would help. But, as soon as I start an activity I would get it again. Everyone takes it like a minor issue but its a major issue for me. Im gonna try this exercise which btw my physiotherapist also recommended. Hopefully, I get rid of it for good this time.
Omg this speaks to me on so many level!! As a new runner, shin splint has caused so much frustration esp. when I have a challenging goal to achieve end of this year. I’ve tried rest and relax but every single time I start running again, it comes back!!! I tried foam roller, ice, etc. nothing works :( I am so gonna give this a try. If this works I really owe you big time . Thank you :)
Hope it helps! The thing is, rest, recover, ice, all those things *are* important of course, but like I said, it doesn't seem like they fix the real issue. The strengthening goes a long way. The other big thing I really focus on now is lots of lighter, shorter steps vs long strides with super hard impacts. Try this: Stand up. Run in place. Run in place just a little bit faster (you're not sprinting or going crazy, just jogging in place.) Lean forward slowly without changing your form until you fall naturally and begin to step forward and run. That's pretty much bang perfect running form. Lots of beginners really take these long strides, lifting their toes and keeping their muscles flexed as they extend the leg out, and then that force is all immediately reversed when you hit the ground. A smoother, lighter foot strike also goes a very long way. Good luck! It's a great sport. :)
I've ALWAYS had anterior leg pain, especially as young kid. I'm youngest (by 11 + years) one in a bunch of girls, three cousins and two sisters. I always tried to keep up with them, hence, shin splints.Not one doctor ever suggested strength excises. I"m excited to get my legs back in shape. I'll check in with you after I try it. THANKS VERY MUCH!
the heel walk worked for me. very simple do it with the little toes (outside) pulled up, then middle pulled up, then big toes (inside) pulled up. You don't have to walk you can march in place while brushing your teeth or doing dishes, even standing in a line at the grocery store. If your shin splints are bad you'll want to hold on to a counter or something else until the strength is built up
I've been looking for a good exercise to do with a resistance band against shin splints. I'm going to use my soft foam roller as support instead of the water bottle, but I like that you have made this as accessible to people without special equipment as possible. Really hope this works, but it makes a ton of sense! Thanks for sharing.
I hope so too! I spent literally years trying to get into running and failing due to splints. I'd start, they'd show up, people say to rest, I'd rest, I'd start, and bam, get them again. Repeat until I get frustrated and just stop. That was literally like.... 2 or 3 years of that. Resting is definitely super important, but I've found that strengthening is key too. I especially like the exercise at about 5:30. You can really feel it in the shins.
👉STRENGTH ROUTINE TO PREVENT INJURIES: ruclips.net/video/werQ-A76cbg/видео.html Skip to 3:30 to dive right into the routine. :) ALSO: Running form is another thing that makes a huge impact. Really focus on your form. Here's a quick way to get good form: Stand in place. Now run in place. Run in place a little bit faster. Lean forward slowly while running in place, until you get to the point where you naturally take a step. BAM, that's actually pretty damn good run form. You don't need to be extending your foot out super far, 'lifting' your toes/front of your foot, and heel striking. Really focus on a light footstrike, quick cadence, and keeping your feet under your center of mass.
JustinDoesTriathlon here's a few suggestions for treating medial tibial stress syndrom naturally Make sure you consume enough fruit and vegetables. Take vitamin C Use herbs which cleanse the body including milk thistle Use herbs with infection fighting properties including dandelion root and burdock and others including garlic (I read these and the reasons they work on Remedy fixer blueprint website )
İ am a basketball player i had shin splint for while now because my left leg has acl tear so i overused my right leg cause of that but i hope these exercises cure shin splint like you said shin splints are the worst Thanks for the video
So excited that I found this! I started flexing my foot and can feel the muscle contracting right below where the pain is. I’m tired of the exact cycle you described of running more, getting shin splints, and resting, just to get shin splints AGAIN and end up quitting. One thing that helped in the past were ice baths, but it would be nice to do something a little less intense.
I can relate a lot to your introduction. It took weeks, months, and eventually a whole year but still came back to pain. Is this something you're still doing? Are there other newer tips to strengthen legs to prevent shin splints?
Yeah, that's some classic shin splints. Even if you just feel the muscles on the front of the shin, they're very thin (it's not like your calf or anything.) Take time off then do your strength work. Another thing I'll add, specifically if you're getting into running and that's what's causing it: Really focus on your form. Here's a quick way to get good form: Stand in place. Now run in place. Run in place a little bit faster. Lean forward slowly while running in place, until you get to the point where you naturally take a step. BAM, that's actually pretty damn good run form. You don't need to be extending your foot out super far, 'lifting' your toes/front of your foot, and heel striking. Really focus on a light footstrike, quick cadence, and keeping your feet under your center of mass. That's a big deal, imo.
Two questions: Could this be a good warm up before a basketball game or would it be better to do on a rest day? And do you have any videos or recommendations on exercises to do for runners knee pain?
Did you have shin splints on the outside or the inside then? I believe you pointed out that you were feeling it right where you had the pain which is on the outside. Do you think it helps for shin splints on the inside of your shins? Thanks!
Looks good and will definitely start doing these. I’ve been plagued with shin splints on and off for a year or so. Q is it best to do the exercises before or after a run or does it matter? Great vid.
It's an interesting and informative video but for me the very fact that you have switched to a more mid foot strike would explain why you are no longer suffering shin splints since your foot is no longer slapping down with excess force. I'd be interested to know how you would have fared out if you did not change your technique and simply rolled and strengthened the shin. That way we'd know exactly what worked to get rid of them. I myself suffer anterior shin splints once I clear 35 - 40 miles in the week and have spent years looking for a solution. I had often wondered about strengthening the shin muscle itself but I am unsure how it fare out doing it mid-season.
That's a very good question; sadly, my N=1 prevents me from doing real science on myself. Thinking back, I don't think that just switching to a midfoot solved it. It's bene quite a few years for me, but I remember even short, generally light running to just break me. It's tough to reccomend anything mid-season, but if your races are cancelled, now might be a good opportunity to just 'try something new.' The highest I've gotten in volume is 45-50 or so, and weaknesses (physical imbalances/low strength) were exposed left and right. I've generally gotten away with not doing much auxiliary work in the past like... 4-7 years, probably due to a combination of decent form and low weight. As my volume ticked that high though, I had to do strengthening or I'd feel stuff creeping in.
I do Track, Tumbling and Soon cross-country and experience shin splints continuously. Its like the pain never goes away completely but gets lighter when im not running for days at a time. Most of my pain seems to be in the side of my calf and on the shin bone itself but im going to try this before and after my sports and during my warmups. Thank you sm 🌻
If you can, definitely give it some time off too. A couple days might be enough to feel better, but if you have a stress fracture, light strain, etc, it might not fully heal. Definitely check the pinned comment for my thoughts on running form too. I see so many runners who really like to extend their feet super far forward, and they're flexing their ankle trying to get it far out there. That flex, combined with impact, adds stress. I'm not a barefoot running ambassador, but I will say this: Put socks on and try to run down a hallway. You'll naturally land on your midfoot ish area, and you won't hit very hard. Try to pay attention to that form and replicate it the next time you run with shoes on.
How long should it take to start seeing an improvement after doing these exercises a few times a week? I've reached a point in my training/conditioning where I'm able to run 8-10 miles 3 times per week, but my shin splints are too painful right now to allow me to do that.
Been struggling with shin splints for a year now and even had to lay off the running recently because of it. Excited to incorporate this into my routine and see if it helps.
thank you so much, i will try this next week at gym i hope this works for me, ive had Shin Splints for 8 years on and off. everytime i run or play football
The exercises help but what is really helpful is preventing them in the first place and failing that understanding that unless you have the patience and take the time to improve both muscle strength and bone density after suffering the injury they will reoccur with regularity. You need to focus seriously on rehab and the condition is a serious set back for competitive running. Many running enthusiasts make the mistake of just simply over doing it when starting out. When first starting out running you should keep your distances short and you should do no speed training at all. A heart rate monitor is a great tool to use to prevent shin splits. To begin with your body needs to learn to run aerobically. When you first start running and hit a stride you can maintain you will probably be running at or just above your anaerobic threshold. This is not good as your lower legs have not developed the strength and bone density to sustain this level of impact for long before something breaks down. A heart rate monitor will help you keep your level of intensity at a lower aerobic pace which will help prevent injury and, as time goes on, your running biomechanics will improve. Another thing beginners do wrong is they start running every day before they have adequately developed lower leg strength and bone density. It is better to start off running every other day and letting the catabolic/anabolic phase of to fully complete the muscle development cycle. Getting adequate rest after a run is critical for proper development at all phases of training but at the beginning phase the rest cycle needs to be completed so proper development occurs. So by starting out slow, short distances every other day until you have established a baseline of fitness and have permitted that muscle and bone development to develop. Only then should you begin incrementally increasing both volume and speed. By taking a disciplined and patient approach in your beginning development you can prevent shin splints from occurring. The other mistake is those who do develop shin splints all to often are so enthusiastic that they don’t take the time to let the shin splints to completely heal. Though bones a vascular tissue they still take a long time to heal. Unfortunately shin splints will be a set back to your training. It will take approximately a month to six weeks to fully heal and sometimes longer depending on the seriousness of the injury. This means that even after they have healed you still need to go back to doing base work and supplemental exercises to increase the strength of the anterior tibialus muscle. If you don’t take the time and patience to heal and then improve the muscle strength the shin splints will probably reoccur if you over do it. Which is what makes dealing with shin splints frustrating as most runners will feel that once the pain has stopped they can start normal training again and all to often that’s not the case. Besides exercises specifically designed to increase strength of the anterior tibialis some other things you can do to prevent shin splints are; After running (not before) stretch your gastrocnemius and soleus muscles (your calves) and have them massaged. Most people don’t have a neutral foot strike when they run. They either pronate or supinate their feet while running. You usually determine this by looking at one of your well used running or walking shoes at the heal of the shoe. Then buy a good quality shoe that has specifically been designed with extra cushioning to support and prevent supination or pronation. The goal being to buy a shoe that will help you to achieve a neutral foot strike. If you are unfortunate to have flat feet I’d recommend you don’t run at all unless it can be corrected by orthotics or other means as You’ll be to injury prone. Another exercise that I suggest for developing your anterior tibialis it to exercise the tibialis by walking up a hill with a steep grade. This way you can exercise the tibialis without the massive impact from running.
Hi, I have shin splints exactly as u describe but my pain is more in the inner side of the shins. I started to do this calves workout 14 days ago and I take care of it really well. Are these exercises work for the inner side too? My plan is to strech the the workout plan for more 16 days and get back to runing. (30 days total of recovery and the calves workout you showed us). Do u recommend keep doing this for longer time? I'm really despert for results, I'm stuck with shin splints more than a year. 🤔
So much advice: do this, do that, wear cushioned shoes, wear flat shoes, stretch, strengthen, rest, reduce distance, cross train, needlessly complicated exercises like this one, etc. All good advice. But every person seems to experience, and improve shin splints differently. For me the most effective thing is to wear minimal shoes. I could go on without running for a year, and then run 10K without issues wearing a flat shoe. But sometimes I can't even walk wearing some very experience highly popular highly cushioned running shoes. Threw them in the garbage. But that's just me. you do you.
i'm 12 and i joined an athetics club, I'm 2 weeks into it and i beat everyone and jumps, speed, resistence. i beat even the advanced ones. but shin splints its killing my motivation. its too much pain, i got to the point when i couldn't move my legs because of the pain amd they we're shaking. my mom is gonna take me to a doctor for the second time, the first time he said i dont have enough calcium, i started to search on the internet and i discovered i have shin splints. i don't really want to rest for months, i want to run and perform better everyday. i will try these exercices and come back.
1. How long did it take you to get rid of your shin splints this way? 2. How many sets of each exercise do you do, and how often do you do them? 3. Did you keep running whilst recovering, and if, how did you run?
Haha hell yeah! They strike that good balance of price vs quality when I treat a lot of my stuff pretty badly. I used to obsess over keeping everything perfect and now I'm just a lot happier caring less. 😅 Good job on it! That'll be an awesome career
I an 16 years and has just started running. Run 4 km almost 4 days a week ..was suffering from shin pain but it is getting off .i just focused on making my culf stronger
Just turn 32, and just became interested in running, I tried to run 2.4km 3 times a week, and all of a sudden I felt like my shin is going to break.. been resting for 2 weeks now and every time I tried to run again the pain comes back.. I'm glad I found this video, didn't know about conditioning your shin. Wow this video was 5 years ago 🤣
The 2nd exercise u reccomend make sense to me now. I used to to do 1 and 2 legged tippy toes until failure ( my goal is to be able to jump up to around a roof top) recently i stopped, i started using weights did a bunch of running and core exercises but then i got shin splints 1st time i felt i said what the hell is that. Now i know to keep doing them thank you !
Its honestly crazy how many of the RUclips physical therapists dont cover the fact that throughout the average persons life, the shin (tibialis) muscle gets almost no use compared to our calves causing an imbalance, calves being significantly stronger than our shins and straining and pulling on them. I think the same logic can be applied to carpal tunnel, with overuse of the flexors of our hand/forearms and lack of use of the extensors (opening of the hand)
Hope it helps! Shin splints are in my top two or three least favorite injuries [Silly as that sounds, but some injuries are easier to get rid of than others.] Check the pinned comment for my thoughts on run form too. Good run form + quicker footstep cadence + strength is basically my recipe for no shin splints. Kinda logical if you break it down: You're stronger & you're hitting the ground with less force. Overuse absolutely contributes to shin splints, but they also seem to be common in people who just SLAM their feet down. It even looks painful! I did another older video on my strength routine. Mabye check that out too. To be honest, I still don't love strength work. Just not my thing. BUT it keeps you injury free. I'm about 50 miles per week right now and don't remember the last time I was injured. It works!
Thank you for sharing this method. I play football and got shin splint after playing long intensive indoor football. I suppose that I have been coupe with this problem for half of year already. And as you noticed, firstly we try to make a brake but it doesn't help. Then I used ointments in order to remove pain. Now I am going to try this exercises + supports for this area. Will tell my results after 3 weeks.
@@kapiltomar1981 basically what helped me with this problem is following: 1) Try to exclude run activities for 3-6m. depending on your age. In the end you should not fill any discomfort at all 2) make exercise for muscles in shin zone. I did dumb-bell 16-25kg pull ups. After this I started to fill strength in my shin muscles. 3) change your footwear. Can be that it doesn't suite your footprint. Good luck and don't harry.
My situation is slightly different. I am a senior citizen, not a runner or doing heavy exercising. February of 2018 I was walking my dog on a dark, rainy night. I tripped over a tree or bush stump raised about an inch above the ground. The left ankle/leg turned and took the left leg down. The right leg tried to recover, but actually got the worst of the injuries. With the assistance of a good Chiropractor, I have recovered from most injuries. A shin splint remains on the front of the right leg. I attempted wrapping the area but the pain was immediately worse. It has been 10 months now. I am limited to a sock with little elastic and simple daily activity. I alternating activity with rest, stretching, and application of cool, moist cloths. Any thoughts.
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Back here to comment after watching this video a couple of months ago. Spent ages trying to find a cure but no mater how much resting/rolling, they would always come back when I got down to running at 3:50km pace. Been running pain free now for a while and the thought of shin splints rarely cross my mind now after incorporating these exercised 2-3 times per week. Out of 100 videos, this was the one that sorted it for me. Thanks
Super happy to hear that man. 🙂👍👍
Stfu
Were you running still or did you stop?
@@JustinDoesTriathlon hey bro I have shin splint stress fracture ,,,pain localized in one area only so what I do ??
Not certain about the points made but ,if anyone else wants to uncover treatment for shin splints try Moorack Shin Splint Miracle (Have a quick look on google cant remember the place now ) ? Ive heard some pretty good things about it and my neighbor got cool results with it.
If shin splints, swimmers ear, and sun burns could all just go away life would be so much easier.
That's the real truth right there
I'm basically translucent 😅
And sweat 💧 I
@@ksagirl1988 you realize sweat is absolutely necessary
Amen to that brother
Here is a variation if you don't want to buy a band:
Lie in bed, on your stomach, with your toes over the edge of the bed. Flex your foot using the mattress for resistance.
Working out while not having to leave my bed
Now that's what I like!
genius!
WOW it actually works just as good as a stretch band
thank you so much for posting this, I'm so glad I read the comment section! I just tried it and felt the burn. It's so strange working that muscle, I've never worked my shin muscles before... it's a strange feeling but I like it!
Nice one. Doing it now. Feeling the burn.
Omg this video is an actual lifesaver...the fact you can’t rush healing of shin splints is so frustrating because you’re exactly right they keep coming back and not running is simply NOT an option I’m too hooked lol...I will TOTALLY be incorporating these works outs as preventative maintenance. I don’t get them often but never want them again ever lol
I love the fact this is the only video that recommends strengthening.
Absolutely. I definitely am of the opinion that a lot of people recommend one aspect to a solution, and then it seems the truth is sorta all of the above. Strength and good form will take you a long way
This was the MOST helpful video I’ve seen on shin splints! Thanks for being clear & informative.
It means a lot to me that it helps! I honestly don't enjoy watching this video anymore; I felt/was so uncomfortable making videos. 🤣 There's a pinned comment with some more info on form too, that should help further. It's on the planned videos to make a running form video, I personally think it goes a long way to helping. Sorry you have to be watching the video if you're dealing with splints, but I promise they're not something that can't be dealt with. 👍👍👍🏃♀️
Oh my God it works! I love to break dance but I couldn't do it anymore because shin splints would not go away everytime I tried I had so much pain. I couldn't run or play basketball or jump or anything. I did this exercise once and I was able to dance even with sore shins after it. NO PAIN. THANK YOU SO MUCH I THOUGHT IT WOULD NEVER END. You are the best Take my sub my like you are a life saver. I am gonna do this every day.
Bruuuh this works! It’s a miracle I’ve been suffering for months taking long days off then getting back and then I get them again but I guess I found the ultimate solution now. Thank you soo much for sharing this🙏🏻
Thank you so much dude I rested for 40 days and it comes back when I run, so imma follow what u said cause it makes more sense than resting
See the pinned comment on running form too. Gonna do a video in it here in the next few weeks after my next race. It's important 👍👍
Looking forward to trying this! Ran a half-marathon last year with zero shin splint issues but was strength training for a year prior and the entire time training for the run. I suspected that was what kept me from injury! Got off track for a while and now when getting back I'm having some shin splint issues. My first thought was loss of strength, so I'm going to incorporate these exercises in along with getting back to strength training 3X per week. Thank you and I will keep you posted!
I have never run in my life until I turned 50 and started running and playing soccer. Mad! it took three years and no more pain on shin splint, knees, and hip joints. I think it takes time until your body fixes it. There is no medicine or therapy. My experience is, working out in the gym to strengthen knees and hips only adding more pressure and pain. Since the pandemic, I don't play soccer, i don't go to the gym. Suddenly, this past summer, I could run for an hour and felt no pain.
I have been using a method similar to this for the last half a year and have found it a brilliant solution to my shin-splints. I totally grabbing this technique though as it's an improvement on my own one. Thank you for the share and educate mate...all the best.
It made me realize our shin is like going to war without proper preparation and training. So was our leg muscles we immediately run it so it was not ready to absorb all the impact. So i will strenghten my Tib. Ant. Got it!
I'm a new runner and have gotten such bad splits everytime I tried...figured running just wasn't for me. I was at the point of giving up but this video has given me hope. Thank you so much!!❤ Using your tips from now on😊
Has this helped your shin splints?
Thank you so much I've had shin splints/ stress fractures and have been out for almost 12 weeks and this is about the only thing that has actually helped
Happy to help! Shin splints are just terrible. Happy you're feeling better! Take your return to running slowly, keep up the strength work, and see the pinned comment for my thoughts on running form. Happy running!🎉🎉🎉🎉
You are totally right about muscle failure. It doesn't matter when it occurs, it's just important THAT it occurs. Train your calves, and front shin muscle.
I’ve been seeing doctors and dealing with shin splints for years and this video is honestly the best and most thorough advice I’ve received yet. Going to start these as soon as the current ones are healed. Thank you!
Hope you heal up!
How are you now?
I had chin splints a decade ago, I felt forced to stop running (doctors advice).This year I'm picking it up again but the thought of chin splits absolutely terrify me. Thank you for this routine to prevent this from happening again.
This seems like some solid advice. I will definitely try this.
I play football and basketball and this help me so much
Me too
Lmao i kept running with shin splits when I didn’t know abt them. It was so painful but I thought no pain no gain so I kept running. But oh I was wrong!
me too bro especially because i play soccer
Ooph!😳😖😖I couldn’t even imagine!
@@jman2490 Same here
Me too lol
Wait I'm not suppose to keep going?🤯 💩I'm 3 weeks in a FUGGGGGGG!!😭😭😭
My shin splints returned this time on the bicycle! which was very odd. I went to the doctor, he took an X ray of my lower legs and concluded the injured leg had less muscle mass compared to the other. I am taking one month off doing only heat therapy, EMS and deep massage and stretching on my shin muscles (the deep massage only every other day since it's very intense), and then another month focus on strengthening the legs before running again. The therapist told me the massage is very important before strengthening in my case, because I had developed trigger points or something that were only getting worse with the strengthening alone. Hope this information helps anyone!
That's brutal. Yeah, stretching goes a long way too. I use a foam roller and it's completely saved my running.
Did it work out for you?
Glad I found your video, Justin. Shin splints have ruined my fun for a few years now. Have had to run 5ks and mini triathlons sit zero run practice due to the onset of shin splints. The band causes pain in the exact same area my shin splints start, so being able to train that muscle up will hopefully help hugely. Thanks 👍🏻
I haven't tried this exercise yet but I remember something like it with a trainer (over a decade ago) pushed down and forward on my feet (same concept) and it definitely worked. Can't wait to try this.
Some other things you can do are lean your back against a wall, with your feet placed a foot or two away from the wall, and raising your feet to contract the shins (this can also be done on a slant board/angled surface facing downward)
With the resistance band you can also step on one side to create resistance for the other foot to train with
You can just do simple toe raises with lots of reps, or add some weight (5, 10 pounds, a can of soup, whatever you have)
A weird one ive also seen is to go on your tippy toes, squat down a little bit to put more of weight on your shins, and try walking around on your toes slow and controlled. Holding weight while doing this intensifies it
Thank you so much for posting these!!! I feel like I'm on the way to ending this pain!
Funny enough, before I was running seriously, my music teacher taught me these tricks when I said my leg would hurt while I played the bass drum. Super helpful for both
When he said
"annoying"
i *Felt* that 100%.
My shin splint is to the right of my shin..
💔😭 I just started bicycling for cardio, but I am going to add this to help strengthen my foot. Thanks sir!
Which shin? Lol
I tried this and I have soccer conditioning tomorrow, I really hope this works, thank you for the advice I appreciate it
I've been swimming with fins about 15 minutes a day. It's really doing me good.
I did this exercise plus purchased Nike Structures and shin splints are a thing of the past now. I’m not positive if it was the exercise or the stability shoes and I don’t care !!! I will continue on with both. THANK YOU for this video
🎉🎉🎉🎉 Happy to hear that!
Nice video! However, I suppose this exercise is primarily targeting anterior shin splints. Do you have any suggestions for posterior (medial) shin splints?
It helps with posterior too, but I recommend taking a video of yourself and sending to a running coach. For me I had weak core and slow running cadence, also collapsed arches and overpronated a lot. I got orthopedic insoles and good shoes for pronating runners. Then incorporated some core exercises, gradually shortened my stride and quickened my running cadence and in around 3 months my shin splints were completely gone.
The only treatment that worked for me. Thank you so much!
I experienced my first taste of shin splints 2 yrs ago. In & out of Physio nothing helped. The therapy band is the Best... I do these 4 times a week & it has helped me tremendously. Thank you!!
Hey man. I just want to say I really appreciated how you took the time to empathize about the struggles of getting into running and past shin splints. People seem to ignore how much of a deterrent this can really be. I am going to try out this method I was just doing it without resistance and I can already feel that area being engaged. I'll try and make sure I let you know if it helps out.
Good luck man! I absolutely empathize. Looking back, I get sort of frustrated at myself for not trying to really find a solution earlier on. Really regret the years of lost progress, but it is what it is. I get frustrated that a lot of people get injured and then think that it's their fault, or that 'they're just not a runner/built for running,' etc, and then fall out of an awesome sport before they even really get to experience it. In the scheme of injuries to have, I'd argue that at least it's one you can do something about, and you can totally get through it. It's so frustrating to feel fit and want to run and then get sidelined by something like shin splints or ITBS. Ultimately, I'd just say that deep down, I absolutely think that humans are built for running. Just gotta figure out what we're weak at, fix it, and we're great.
JustinDoesTriathlon okay. So it wasn't a 100% solution for me. But it has helped me a lot with progression. Finished a 5K the other day without pain. :)
Glad to hear it helped a bit! Check this resource out too. If you're stronger and still experiencing some issues, that leads to it sounding like a gait issue. TLDR of the link: Short, light strides:
www.theglobeandmail.com/life/health-and-fitness/article-how-running-gait-increases-injury-risk/
My advice was to run through it, if your mentally strong enough to push through it works.
BRILLIANT, nice and clear with out the woffle.
I've never done this before but I've had shin splint pain constantly when running and could only run 1km after running a marathon before that. I gave up for a year along with my plantar fascitis and ever since trying the first exercise, I can safely say that you've changed my lifestyle forever. No shin splints and it's made me realise how important strength training is in general. Thank you so much
Shin splints have decimated my footy season. Definitely trying this during my off season to get my legs right for next year
No need to apologize for what you call the "lead up". That too was helpful to me ! Thanks so much . When the pain goes away I will do this and intend to get back to you.
.
Hope it helps a ton! Looking back, I'd also really add in that once you've got the added strength, try to put a focus on your running form too. I see a pretty strong correlations amongst the people I have run with that the people who do serious heel striking (and/or seem to keep their toes flexed up to the sky) really seem more likely to get them. I'm not the religious 'barefoot runner' type, but just broadly, keeping your foot relaxed and letting yourself land more in the middle/front of your foot seems to help. My personal suspician is that keeping your foot 'flexed' up hard and then heel striking adds a ton of stress to the front. Add strength and nail your form and you should be good. :)
When I was younger and started running I never got shin splints (was a big skater so lots of leg strength). After an injury and about five years I'm slowly getting back and I started getting shin splints, how anyone runs with these is beyond me but I'm going to try these and come back in a month and update. Fingers crossed :)
HeadbuttingElmo me too.
Well it's taken a while but got over shin splints! Targeted shock therapy on my shins helped almost completely get rid of it! New shoes and doing a bit for calf raises here and there. Been up to running marathons and all kids of things for many months now. It will go away! Blame everything on the calves
@@jmsanderson what's targeted shock therapy? Desperate over here
I am free of shin splints and have spent since I commented figuring out the best ways. I do single leg straight and bent calf raises, side planks, mountain climbers, toe raises while leading back against a wall. Could go into more detail but essentially calfs and toe raises into regular strength workouts is what did it for me. 2/3 times a week.
This if I slack on them it comes back a bit but keeping onto of it I'm good to go :)
Great video, I’m a currently recouping from shin splints and was looking for videos of why and how to fix this and your video so far is the best. I’ll will definitely gonna do this exercises. Thank you for this video !!!
I have shin splints problems well! Will definitely try out your tips.
Thank you, I leave for marine corps bootcamp in 9 days, so I’ve been running a lot and want to prevent injury as much as I possibly can!
I'm going to do this! Thank you. I really want to continue to run. I shared this with my gym partner too. I hope it works for us.
the rubber band method is the only one that has worked thank you sooo much. Also do you do these before or after running
Ballet dancer here. I’ve been sidelined from jumping due to shin splints. I’ve suffered from them since childhood and was never able to run track in school because of them. They’ve gotten worse in the past few months when I try to jump in ballet class. Not from the impact, but from the pushing off from the floor to initiate the jumps. My tibias have also been slightly tender when pressed on. I’m hoping it’s just inflammation of the soft tissue and not stress fractures. I’m pretty sure standing for hours on end at my job is to blame for them getting worse.
I already knew about the calf rises from ballet. The Australian ballet and Royal Ballet do 16 calf rises on each leg at the end of each company class to help reduce injuries.
I’m definitely gonna try the thera-band exercise.
how are the shins now ? did this work for you ?
This totally worked for me. I had mild but nagging shin split pain in my upper left knee. This exercise fixed it in less than a week.
What you're doing essentially is calf raises and reverse calf raise. You can also do seated calf raises that targets a third muscle that the other two exercises don't, the soleus. The other two targets the gastro and tibia. Although the soleus I presume is more for sprinting rather than jogging. There're also the extensor muscles, and the peroneus muscles, which I am not sure how to preferentially target or even what they'd be useful for. But they're either in the calf or ankle though so targeting them all might help the shins.
2 years later, I have now converted myself to forefoot running. It was THIS video that made me look into what midfoot running was. Since then, I experimented with how my feet strikes the ground when I run, and it turned out that forefoot running was the one that eliminated shin splints for me. Gosh, it was so hard to convert, but now I can’t even run midfoot anymore bcs I’ve gotten so used to forefoot running. It’s been much better on my knees as well.
Happy to hear that! It's crazy how just a little tweak in form can make such a big difference.
@@JustinDoesTriathlon Yes it does! I’m amazed! I took your advice with skepticism at first, but now I’m really grateful I tried it out. Everything just went from there on. So thank you.
Thank you for this! When I run my left shin gets so bad my entire leg/foot goes numb to the point that I can't curl my toes.
I have shin splints since past 6 years. I have had to cut down on all my fav sports because of it. The most frustrating thing was I would give ample rest, rehab,ice them, stretch and that would help. But, as soon as I start an activity I would get it again. Everyone takes it like a minor issue but its a major issue for me. Im gonna try this exercise which btw my physiotherapist also recommended. Hopefully, I get rid of it for good this time.
Omg this speaks to me on so many level!! As a new runner, shin splint has caused so much frustration esp. when I have a challenging goal to achieve end of this year. I’ve tried rest and relax but every single time I start running again, it comes back!!! I tried foam roller, ice, etc. nothing works :(
I am so gonna give this a try. If this works I really owe you big time . Thank you :)
Hope it helps! The thing is, rest, recover, ice, all those things *are* important of course, but like I said, it doesn't seem like they fix the real issue. The strengthening goes a long way. The other big thing I really focus on now is lots of lighter, shorter steps vs long strides with super hard impacts. Try this: Stand up. Run in place. Run in place just a little bit faster (you're not sprinting or going crazy, just jogging in place.) Lean forward slowly without changing your form until you fall naturally and begin to step forward and run. That's pretty much bang perfect running form. Lots of beginners really take these long strides, lifting their toes and keeping their muscles flexed as they extend the leg out, and then that force is all immediately reversed when you hit the ground. A smoother, lighter foot strike also goes a very long way. Good luck! It's a great sport. :)
Did it help?
I've ALWAYS had anterior leg pain, especially as young kid. I'm youngest (by 11 + years) one in a bunch of girls, three cousins and two sisters. I always tried to keep up with them, hence, shin splints.Not one doctor ever suggested strength excises. I"m excited to get my legs back in shape. I'll check in with you after I try it. THANKS VERY MUCH!
How did it go?
any updates ?
the heel walk worked for me. very simple do it with the little toes (outside) pulled up, then middle pulled up, then big toes (inside) pulled up. You don't have to walk you can march in place while brushing your teeth or doing dishes, even standing in a line at the grocery store. If your shin splints are bad you'll want to hold on to a counter or something else until the strength is built up
I've been looking for a good exercise to do with a resistance band against shin splints. I'm going to use my soft foam roller as support instead of the water bottle, but I like that you have made this as accessible to people without special equipment as possible. Really hope this works, but it makes a ton of sense! Thanks for sharing.
Thanks I can't wait to try these. I get shin splints from just walking on hills. I sure hope it works.
I hope so too! I spent literally years trying to get into running and failing due to splints. I'd start, they'd show up, people say to rest, I'd rest, I'd start, and bam, get them again. Repeat until I get frustrated and just stop. That was literally like.... 2 or 3 years of that. Resting is definitely super important, but I've found that strengthening is key too. I especially like the exercise at about 5:30. You can really feel it in the shins.
👉STRENGTH ROUTINE TO PREVENT INJURIES: ruclips.net/video/werQ-A76cbg/видео.html
Skip to 3:30 to dive right into the routine. :) ALSO: Running form is another thing that makes a huge impact. Really focus on your form. Here's a quick way to get good form: Stand in place. Now run in place. Run in place a little bit faster. Lean forward slowly while running in place, until you get to the point where you naturally take a step. BAM, that's actually pretty damn good run form. You don't need to be extending your foot out super far, 'lifting' your toes/front of your foot, and heel striking. Really focus on a light footstrike, quick cadence, and keeping your feet under your center of mass.
JustinDoesTriathlon I like your intro
Thanks. Gotta pick one and roll with it. I keep changing it lol
JustinDoesTriathlon
here's a few suggestions for treating medial tibial stress syndrom naturally
Make sure you consume enough fruit and vegetables.
Take vitamin C
Use herbs which cleanse the body including milk thistle
Use herbs with infection fighting properties including dandelion root and burdock and others including garlic
(I read these and the reasons they work on Remedy fixer blueprint website )
JustinDoesTriathlon I think it's great.
Very informative Thank you
I’ve had shin splints for 4 plus years and as a sprinter it’s hard to get rid of them, I will definitely try this out
I’m a boxer I jump rope and thought my chin is gonna break
ii Joystickq ii so?
Same 😩
Diego Martinez Ok Bitch xD
@ii joystickq ii how did you fix it?
ii Joystickq ii same here, I need them to go away now, because I’m in camp for a fight in April. I don’t know what to do at this point.
İ am a basketball player i had shin splint for while now because my left leg has acl tear so i overused my right leg cause of that but i hope these exercises cure shin splint like you said shin splints are the worst Thanks for the video
Did it help?
i am after acl surgery and having same shin splints..did it help fixing your pain
So excited that I found this! I started flexing my foot and can feel the muscle contracting right below where the pain is. I’m tired of the exact cycle you described of running more, getting shin splints, and resting, just to get shin splints AGAIN and end up quitting. One thing that helped in the past were ice baths, but it would be nice to do something a little less intense.
I can relate a lot to your introduction. It took weeks, months, and eventually a whole year but still came back to pain. Is this something you're still doing? Are there other newer tips to strengthen legs to prevent shin splints?
Definitely trying this. I’m getting shin splints so often now
My pain feels like it's on the shin bones themselves, not the muscles. Is this advice still applicable to me?
Yeah, that's some classic shin splints. Even if you just feel the muscles on the front of the shin, they're very thin (it's not like your calf or anything.) Take time off then do your strength work. Another thing I'll add, specifically if you're getting into running and that's what's causing it: Really focus on your form. Here's a quick way to get good form: Stand in place. Now run in place. Run in place a little bit faster. Lean forward slowly while running in place, until you get to the point where you naturally take a step. BAM, that's actually pretty damn good run form. You don't need to be extending your foot out super far, 'lifting' your toes/front of your foot, and heel striking. Really focus on a light footstrike, quick cadence, and keeping your feet under your center of mass. That's a big deal, imo.
@@JustinDoesTriathlon - awesome, thanks for the tips!
@prodigalretrod I know this is a little late but if it is actually on or over your bone you MIGHT have a stress fracture
That's how my shin splints feel also haha
@@camfitz1018 you should go to the doctor and get a x Ray to make sure it's not a stress fracture
pain is just weakness leaving the body
TF2?
Until your body collapse from the weakness...
just get light duty
Semper fi
Jacob Alvarado marines
This was the first thing that worked for me!
Happy to hear that! 🎉🚀
Thank you so much. I was kind of scared but now I know exactly what’s going on and how to fix it from the root. Subbed
Two questions: Could this be a good warm up before a basketball game or would it be better to do on a rest day? And do you have any videos or recommendations on exercises to do for runners knee pain?
I love this exercise, I use the band in all four directions, pulling my foot inward and outward as well
Great straightforward simple tips. Thanks!
Did you have shin splints on the outside or the inside then? I believe you pointed out that you were feeling it right where you had the pain which is on the outside. Do you think it helps for shin splints on the inside of your shins?
Thanks!
Looks good and will definitely start doing these. I’ve been plagued with shin splints on and off for a year or so. Q is it best to do the exercises before or after a run or does it matter? Great vid.
It's an interesting and informative video but for me the very fact that you have switched to a more mid foot strike would explain why you are no longer suffering shin splints since your foot is no longer slapping down with excess force. I'd be interested to know how you would have fared out if you did not change your technique and simply rolled and strengthened the shin. That way we'd know exactly what worked to get rid of them.
I myself suffer anterior shin splints once I clear 35 - 40 miles in the week and have spent years looking for a solution. I had often wondered about strengthening the shin muscle itself but I am unsure how it fare out doing it mid-season.
That's a very good question; sadly, my N=1 prevents me from doing real science on myself. Thinking back, I don't think that just switching to a midfoot solved it. It's bene quite a few years for me, but I remember even short, generally light running to just break me. It's tough to reccomend anything mid-season, but if your races are cancelled, now might be a good opportunity to just 'try something new.' The highest I've gotten in volume is 45-50 or so, and weaknesses (physical imbalances/low strength) were exposed left and right. I've generally gotten away with not doing much auxiliary work in the past like... 4-7 years, probably due to a combination of decent form and low weight. As my volume ticked that high though, I had to do strengthening or I'd feel stuff creeping in.
I do Track, Tumbling and Soon cross-country and experience shin splints continuously. Its like the pain never goes away completely but gets lighter when im not running for days at a time. Most of my pain seems to be in the side of my calf and on the shin bone itself but im going to try this before and after my sports and during my warmups. Thank you sm 🌻
If you can, definitely give it some time off too. A couple days might be enough to feel better, but if you have a stress fracture, light strain, etc, it might not fully heal. Definitely check the pinned comment for my thoughts on running form too. I see so many runners who really like to extend their feet super far forward, and they're flexing their ankle trying to get it far out there. That flex, combined with impact, adds stress. I'm not a barefoot running ambassador, but I will say this: Put socks on and try to run down a hallway. You'll naturally land on your midfoot ish area, and you won't hit very hard. Try to pay attention to that form and replicate it the next time you run with shoes on.
update us
How long should it take to start seeing an improvement after doing these exercises a few times a week? I've reached a point in my training/conditioning where I'm able to run 8-10 miles 3 times per week, but my shin splints are too painful right now to allow me to do that.
Been struggling with shin splints for a year now and even had to lay off the running recently because of it. Excited to incorporate this into my routine and see if it helps.
Oh hello you two 👋
Oh heeeyyyyyyyyy
Did this help you?
@@ericcartman6387 this and rolling after every workout!
Oh hey again
thank you so much, i will try this next week at gym
i hope this works for me, ive had Shin Splints for 8 years on and off. everytime i run or play football
give us an Update
The exercises help but what is really helpful is preventing them in the first place and failing that understanding that unless you have the patience and take the time to improve both muscle strength and bone density after suffering the injury they will reoccur with regularity. You need to focus seriously on rehab and the condition is a serious set back for competitive running.
Many running enthusiasts make the mistake of just simply over doing it when starting out. When first starting out running you should keep your distances short and you should do no speed training at all. A heart rate monitor is a great tool to use to prevent shin splits. To begin with your body needs to learn to run aerobically. When you first start running and hit a stride you can maintain you will probably be running at or just above your anaerobic threshold. This is not good as your lower legs have not developed the strength and bone density to sustain this level of impact for long before something breaks down. A heart rate monitor will help you keep your level of intensity at a lower aerobic pace which will help prevent injury and, as time goes on, your running biomechanics will improve. Another thing beginners do wrong is they start running every day before they have adequately developed lower leg strength and bone density.
It is better to start off running every other day and letting the catabolic/anabolic phase of to fully complete the muscle development cycle. Getting adequate rest after a run is critical for proper development at all phases of training but at the beginning phase the rest cycle needs to be completed so proper development occurs. So by starting out slow, short distances every other day until you have established a baseline of fitness and have permitted that muscle and bone development to develop. Only then should you begin incrementally increasing both volume and speed. By taking a disciplined and patient approach in your beginning development you can prevent shin splints from occurring.
The other mistake is those who do develop shin splints all to often are so enthusiastic that they don’t take the time to let the shin splints to completely heal. Though bones a vascular tissue they still take a long time to heal. Unfortunately shin splints will be a set back to your training. It will take approximately a month to six weeks to fully heal and sometimes longer depending on the seriousness of the injury.
This means that even after they have healed you still need to go back to doing base work and supplemental exercises to increase the strength of the anterior tibialus muscle.
If you don’t take the time and patience to heal and then improve the muscle strength the shin splints will probably reoccur if you over do it.
Which is what makes dealing with shin splints frustrating as most runners will feel that once the pain has stopped they can start normal training again and all to often that’s not the case.
Besides exercises specifically designed to increase strength of the anterior tibialis some other things you can do to prevent shin splints are;
After running (not before) stretch your gastrocnemius and soleus muscles (your calves) and have them massaged.
Most people don’t have a neutral foot strike when they run. They either pronate or supinate their feet while running. You usually determine this by looking at one of your well used running or walking shoes at the heal of the shoe. Then buy a good quality shoe that has specifically been designed with extra cushioning to support and prevent supination or pronation. The goal being to buy a shoe that will help you to achieve a neutral foot strike. If you are unfortunate to have flat feet I’d recommend you don’t run at all unless it can be corrected by orthotics or other means as You’ll be to injury prone.
Another exercise that I suggest for developing your anterior tibialis it to exercise the tibialis by walking up a hill with a steep grade. This way you can exercise the tibialis without the massive impact from running.
The best video on shin splints out there
Hi, I have shin splints exactly as u describe but my pain is more in the inner side of the shins.
I started to do this calves workout 14 days ago and I take care of it really well. Are these exercises work for the inner side too?
My plan is to strech the the workout plan for more 16 days and get back to runing. (30 days total of recovery and the calves workout you showed us). Do u recommend keep doing this for longer time? I'm really despert for results, I'm stuck with shin splints more than a year. 🤔
So much advice: do this, do that, wear cushioned shoes, wear flat shoes, stretch, strengthen, rest, reduce distance, cross train, needlessly complicated exercises like this one, etc. All good advice.
But every person seems to experience, and improve shin splints differently.
For me the most effective thing is to wear minimal shoes. I could go on without running for a year, and then run 10K without issues wearing a flat shoe. But sometimes I can't even walk wearing some very experience highly popular highly cushioned running shoes. Threw them in the garbage. But that's just me. you do you.
i'm 12 and i joined an athetics club, I'm 2 weeks into it and i beat everyone and jumps, speed, resistence. i beat even the advanced ones. but shin splints its killing my motivation. its too much pain, i got to the point when i couldn't move my legs because of the pain amd they we're shaking. my mom is gonna take me to a doctor for the second time, the first time he said i dont have enough calcium, i started to search on the internet and i discovered i have shin splints. i don't really want to rest for months, i want to run and perform better everyday. i will try these exercices and come back.
To save time its just toe taps with resistance. Just do toe taps when sitting down several times a day.
1. How long did it take you to get rid of your shin splints this way?
2. How many sets of each exercise do you do, and how often do you do them?
3. Did you keep running whilst recovering, and if, how did you run?
You rockin' the Warby Parker Wilkies in greystone!? That's what I wear lol. I'm in my final year of PT school, and you're spot on. Good stuff.
Haha hell yeah! They strike that good balance of price vs quality when I treat a lot of my stuff pretty badly. I used to obsess over keeping everything perfect and now I'm just a lot happier caring less. 😅
Good job on it! That'll be an awesome career
I an 16 years and has just started running. Run 4 km almost 4 days a week ..was suffering from shin pain but it is getting off .i just focused on making my culf stronger
I want to say thanks justin for the video, it helped me to get back to the road 💪🏽🏃🏾♂️..this exercise is helpful for shin splints..
Just turn 32, and just became interested in running, I tried to run 2.4km 3 times a week, and all of a sudden I felt like my shin is going to break.. been resting for 2 weeks now and every time I tried to run again the pain comes back.. I'm glad I found this video, didn't know about conditioning your shin. Wow this video was 5 years ago 🤣
Strength, stretch, rest, and take it slowly! But yeah that video is oooooold 😅
The 2nd exercise u reccomend make sense to me now. I used to to do 1 and 2 legged tippy toes until failure ( my goal is to be able to jump up to around a roof top) recently i stopped, i started using weights did a bunch of running and core exercises but then i got shin splints 1st time i felt i said what the hell is that. Now i know to keep doing them thank you !
This may be helpful but, I’m 13, at 3:00 am in the morning with my parents sleeping the room over. I can’t sleep but hopefully the pain will be gone.
hey, does these excessive work for shin splints on the inside of leg? Like on the bone area. Thats were I feel pain
I'm curious as to the answer for that as well. My shin splints are medial as well.
Look up posterior shin splints and find some stretches and pressure points. It’s helped me a lot!
Its honestly crazy how many of the RUclips physical therapists dont cover the fact that throughout the average persons life, the shin (tibialis) muscle gets almost no use compared to our calves causing an imbalance, calves being significantly stronger than our shins and straining and pulling on them.
I think the same logic can be applied to carpal tunnel, with overuse of the flexors of our hand/forearms and lack of use of the extensors (opening of the hand)
Thank you! This was everything I needed!
Hope it helps! Shin splints are in my top two or three least favorite injuries [Silly as that sounds, but some injuries are easier to get rid of than others.] Check the pinned comment for my thoughts on run form too. Good run form + quicker footstep cadence + strength is basically my recipe for no shin splints. Kinda logical if you break it down: You're stronger & you're hitting the ground with less force. Overuse absolutely contributes to shin splints, but they also seem to be common in people who just SLAM their feet down. It even looks painful! I did another older video on my strength routine. Mabye check that out too. To be honest, I still don't love strength work. Just not my thing. BUT it keeps you injury free. I'm about 50 miles per week right now and don't remember the last time I was injured. It works!
JustinDoesTriathlon Will do:)
Will this make it worse if done when still in pain?
Thanks for the advise, starting tomorrow. On a completely unrelated note, I love your watch, care to share what it is?
Thanks men!! I Will try tomorrow. What about a massage? Do you recomend something?
This bloke so proud of himself
Thank you for sharing this method.
I play football and got shin splint after playing long intensive indoor football. I suppose that I have been coupe with this problem for half of year already. And as you noticed, firstly we try to make a brake but it doesn't help. Then I used ointments in order to remove pain. Now I am going to try this exercises + supports for this area. Will tell my results after 3 weeks.
it's been a month. tell us the results now
hey did this help? please do tell.
@@kapiltomar1981 basically what helped me with this problem is following:
1) Try to exclude run activities for 3-6m. depending on your age. In the end you should not fill any discomfort at all
2) make exercise for muscles in shin zone. I did dumb-bell 16-25kg pull ups. After this I started to fill strength in my shin muscles.
3) change your footwear. Can be that it doesn't suite your footprint.
Good luck and don't harry.
My situation is slightly different. I am a senior citizen, not a runner or doing heavy exercising. February of 2018 I was walking my dog on a dark, rainy night. I tripped over a tree or bush stump raised about an inch above the ground. The left ankle/leg turned and took the left leg down. The right leg tried to recover, but actually got the worst of the injuries. With the assistance of a good Chiropractor, I have recovered from most injuries. A shin splint remains on the front of the right leg. I attempted wrapping the area but the pain was immediately worse. It has been 10 months now. I am limited to a sock with little elastic and simple daily activity. I alternating activity with rest, stretching, and application of cool, moist cloths. Any thoughts.
Thanks. I ll try it. Do y recommend compression socks?