How To Fix Shin Splints (Doctor Explains)
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- Опубликовано: 3 авг 2024
- Here's a step-by-step tutorial to shin splints!
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Supporting Research:
1) Delacerda FG. A study of anatomical factors involved in shinsplints. J Orthop Sports Phys Ther. 1980;2(2):55-9.
2) Tweed JL, Campbell JA, Avil SJ. Biomechanical risk factors in the development of medial tibial stress syndrome in distance runners. J Am Podiatr Med Assoc. 2008 Nov-Dec;98(6):436-44.
3) Reinking MF, Austin TM, Richter RR, Krieger MM. Medial Tibial Stress Syndrome in Active Individuals: A Systematic Review and Meta-analysis of Risk Factors. Sports Health. 2017 May/Jun;9(3):252-261.
4) Nielsen RØ, Parner ET, Nohr EA, Sørensen H, Lind M, Rasmussen S. Excessive progression in weekly running distance and risk of running-related injuries: an association which varies according to type of injury. J Orthop Sports Phys Ther. 2014 Oct;44(10):739-47.
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This was so good and perfect timing. I have been having this for few months now and no doc knew why. Your video is bang on and so helpful. Thanks a ton for your help as always 🙏
OMG, I've been asking for this video for months! Thank you so much Dr. Horschig!!!
Brilliant! The best explanation I have seen and exactly fits my situation and symptoms. Upped tennis playing regime dramatically, at the same time playing in tennis shoes a size too small (persuaded that brand was large fit) . Noticed my big toes bending in a lot more. Delighted with fitness improvement in terms of endurance, but... Pain in shins particularly at night.. Reduction in ability to balance on one leg while doing pilates. Several physio appointments and different opinions.. Age related arthritis, caused by existing back stenosis, but your description fits all my symptoms. Now the problem is getting rid of the pain and continuing to exercise.
Love ur content!! U have so many tips and things to do!!
I love this channel, you are so helpful! 💯
Thank you for this informative vid.
I weightlift and also sprint train a few times a week (and due to muscle mass I am heavier than a ''usual'' sprinter)
and lately I had pain and didn't know what shin splits were. This video is helping in resolving the issue. Best wishes.
Thanks again, Dr.!
My feet have this issue with pronation control because they're a little flat... I feel pain mainly doing double unders and running. I'll follow your advices to reduce this pain! Thanks a lot!
Such great content as always. Thank you!
This is good advice. I think I developed shin splints recently and have been doing some of these exercises including using toe separators to realign my toes so I'm taking a couple of weeks off from running while I heal. Correcting the bone structure and improving strength on my feet as you showed here makes the most sense. Its amazing how many useless videos are on this topic on youtube. Thanks for the video!
Hey, how've you been doing the past few months?
So satisfying to see and hear you put a hammer to the nail on the proper toebox size in shoes and boots. Congrats on your very healthy feet. I have always worn Danish wide toebox style shoes, but they have since come out of fashion. I succesfully use the ECCO Biom shoe/ boots line and as they were discontinuing some of the designs, I have communicated w them. My own feet have had issues of low arch and front traverse low arch, and through many orthodic soles I have now landed on Bauerfeind brand which are specially adpted and satisfactory. I am in May going on my 5th Camino trip to Spain and after a cancer op in ´09, I walked to work since ´12. Today my wet footprint is the best one I have ever had, and I am now 67!! - What I found out in my first Camino was, that after a day´s walk, the leisure foofwear were flipflops/ thongs, as you aired your feet and skin and you stretched the muscles in your lower leg, by the sheer grip of your toes and the landing on the front foot when you walk in these sandals. And I have always hated them up till then!! The excersices in the end of your video will be complemented by the use of a flat sandal without a heel.
Exactly what I need right now!!!
Excellent brother. Thanks for sharing your knowledge 🙏🙏
You're so welcome!
This was actually super helpful👍👍
Thank you. Those stretches were really helpful also I’ll consider getting some wider shoes as well
I have been teaching my athletes to do the short foot exercise for years. It usually takes them a while to get it. Your idea of forcing the toes into the ground is so much better than what I learned in school. I love that it's more of an isometric strengthening exercise than what I had been doing.
You’re an amazing person can’t thank you enough
I’m a big guy (240, 6’) and started doing body weight squats every day in addition to walking to get a little exercise going. Been at it a week and I went to do it today and my shin was just like “nope not happening”. Really sucked the wind out of my sails. I was making good progress (or so I thought). I’m glad you posted this, I want to heal and get back to it. Guess I’ll focus on core and chest until then 😒
Im here bc I jump roped too much this past week. The hero pose seems like it's the correct tool for the job. 👍 Thank you Aaron. (That said, I bought both of your books because you've taught me a ton over the years - very appreciative of all your help and knowledge man)
As a follow up. I ended up using a massage stick bc I had a difficult time foam rolling. Doing the hero pose and rolling the fascia with a portable massage stick fixed my shin splints in like 2-3 days. I can now run and I'm taking it easy jump roping out of the gate. 👍
I went out for a walk after I recovered from illness,I walked for two hours my legs were very tired , got back home and went to sleep.
When I got up , I had this sudden bruise appear inside my shin !!
It was very painful, I put an ice pack over it, to reduce the swollen.
Searching RUclips and found the answer from you is really helpful, massive thank you for making this video. 😊🙏
Awesome video, thank you
Thanks for the video bro
I love you for this - the toe separators too!!! RN here… diagnosed with plantar fac and Achilles tendonitis right side.. put in a cast and after that it caused so many issues bc I compensated on the left side… so now I have: bilaterally plantar fac Achilles tendonitis along with shin splints, digital longus muscles pulls, low grade sprains - all bilaterally… insane… some compressed nerves in feet now… but I’m working thru it all altho docs have been no help and have said we don’t know what to do… I couldn’t bear weight on my legs for months… again podiatrist, 3 hospital stays neuro docs rheumatologist no one could help with all the MRIs in there face… it’s mind blowing to me…. I have been doing the best I can but it has humbled me so much bc there are still days it hurts to even stand but I do daily stretches especially sitting on my calves - love that stretch (hurts my right knee tho) do calf raises, toes spreading feel amazing… but my feet do hurt daily:) thank you again!
how are you doing now that a year has passed?
I usually feel pain in my shins when doing jump rope, or jumping repeatedly in general. The shoes I wear are wider at the toes so I know that’s not hindering my big toes. I’ll have to give those stretches a try on my next workout that has me jumping rope.
Hope it can help!
did it help? haveing the same issues
Same
@@blakefowler4820 your shins hurt when you first start jumping rope. If it's early days stick with it
Me too. Started running and found if do a 10 minute core and glute workout effort go then no lower leg pain. I skipped a few times and just walked for 10 minutes but still lower leg pain. Did before an hour run when beginning and still was way better. I wonder if the same for rope jump. Maybe do a few minutes then do a bunch of brupees to give power leg muscles a break. I think the full body exercise pre running skipping means body able to align its self better at point of impact of the foot as all warmed up and coordinated. If land off by an inch or 2 chin muscles hassle to work hard to align u, probably dont have the ability and odd forces go through ur knee as lower leg planted one way and mass above the knee (thiigh hips core shoulders head) going slightly off to another direction.
For running purpose, lifting the heel on the last exercice is an interesting variation imo.
Think I've been misdiagnosed, I was told I have patellar tendonitis but I really feel (intuitively) this is it! Thank you!
Thank you Sir ❤
Nice! Thanks.
This guy knows!
I really appreciate if you teach how to do a nordic hamstring curl 🥺
Great video Sir.
Perfect timing! I Hiked for the first time this season and currently have shin splints in my tib anter. I've been doing hero's pose but think I'll use a FR.
Hope it can help you!
I for sure have a weak foot. I even have a callus under my 2nd, third toe from improper foot pattern. Recently started the knees over toes guy routine and my feet have never felt such lava.
4:20 jump rope dudes have a yoga class for after a workout with that exercise, game changer
Thank you for this!! I got splints from jumping jacks for a hour
Request for video on relief from achilles pain
Yes yes yes yes!!! Thanks! :3
You're welcome!
I suffered a torn muscle Type 3b on the gastrocnemius caput mediale.. it would be great if u can point on torn muscles in General
Got shin splint in the right leg randomly during squats, 1st time experiencing it and it’s far from pleasant. Thankfully I came across this, hopefully it goes away soon
Im literally experiencing this right now. Did it go away ? Hoping doing these exercises will help me
@@ritouscrek it went away naturally after like a week surprisingly, I did make sure to do stretching/mobility for 10min everyday tho
@@ritouscrek what are you doing to help them?
@G Gallosa still hurting but doing these stretches helps alot , specially the rolling one
@@ritouscrekahh looks like it’s back for me on the left leg now when doing any squat based activities ffsake. It’s lasting longer than before, RIP heavy squats 💀
I have shin splints (tibialis posterior) in nearly every physical activity I do, be it snowboarding, basketball, walking on a treadmill, or running while playing soccer. I totally concur with the pronation point but the reality is I still have issues even in 4e shoes that accommodate my foot well and fully allow me to spread my toes.
I could be wrong but I think part of it (at least in the activities I do) is repeated flexion of the ankle where your knees come over your toes. If you have a flat wide foot like I do, the lack of an arch only exacerbates the problem. This is why we see powerlifters raising their heals on plates when squatting, to reduce the angle of flexion and improve mobility overall. Same reason snowboards need insoles. Same reason pro runners strike softly on their toes. I agree the extension exercises are going to help stretch the muscles for sure, but at the end of the day you're still going to get pain if you don't train weight tibialis raises.
I like to do hip airplanes, single leg RDL barefoot, split squats with no shoes while focusing on spreading my toes. Helped a lot!
What's RDL?
@@birgip.m.1236romanian dead lifts, deadlifts without hitting the ground and stretching out your muscles
We neeeeed a video on how to strengthen themmmm nowwww. The stretching and soft tissue work is helpful but now I want to strengthen.
Check knees over toes guy! Look up shin splints video OMG
Chronic exertional compartment syndrome is also a possibility. Fascia too tight to allow the muscle to expand when blood flows to the muscle during exercise. The foam roller works for the anterior muscles. For the posterior, push your thumbs into the back of the tibia (as hard as you can tolerate any pain), starting from the ankle. Flex your foot up and down 4-5 times. Move your thumbs 2cm up and repeat.
Can be surgically fixed, where the slit the fascia lengthwise with a tool. Allows training only a few days after the intervention.
If you see this, would you consider making an updated video or short about medial shin splints? I've had them for about 3 years on and off
Hi mate, please do a video for head of fibula pain because of a hamstring tightness, exercise, when to see a doctor, how we know that's a muscle imbalance. Thanks in advance
I'll see what I can do!
What is that toe thing and do you have a link?
@SquatUniversity how long and in what frequency would one wear the correct toes braces?
I have done century rides on a bike but shin splints happen over a 2 mile run... Learned alot in this video. @6:31 I cringe because I probably have the worlds most cricked-est toes. They literally look in other directions 😅
Helpful.
But what if the discomfort is along the front part (the front bone). It occurs after effort and workout and this part get hot causing poor sleep. Icing or cold watering this area alleviates immediately the discomfort.
I love you.
I've been suffering for the past week (especially at night) from shin splints. It seemed to flared up after deadlifting without a proper warm up or form check.
I felt a bit of a pinch at the top of my right glute and I thought I got kicked by a mule. The glute pain diminished over a few days, but the shin splints are so painful that they were disrupting my nighttime sleep.
Today I was pointed to this video, while experiencing shin splints. I immediately performed the activities to relieve the pain. I then realized that the pain was greatly diminished. Thank you. I'll be adding this to my daily mobility. I'll also be looking at a few potential root causes.
Not sure how deadlifts can cause shin splints. Might be sciatica or something else
How an I increase the capacity of the tibialis anterior to prevent shin splints?
@SquatUniversity Hey doc Is there any logic behind compression socks, specifically for runners experiencing shin splints.
Subjectively they do reduce pain while running (with shin splints). But are they aiding the recovery?
can you do these stretches before you run?
Would squatting heavy have an effect on this as well? The lateral life side of my shin gets pain whenever I squat
Ive had this pain for 4 year’s whenever I play sports is it bad that i still have that pain?
Just came back from a run and my shins hurt like hell 🥴
I personally got shin splints once started wearing vivo barefoot shoes. Half a years later I still suffer from shin splints.
Can this happen if I deadlift way more than usual?
Just started cross country again, usually get them in the beginning, which of course happened again now. Starts with slight pain after the run, then slowly gets worse until before I go to bed I can’t even walk on the foot. Have to take advil and usually wake up with pain gone. I do tibial raises and stretching as well as tried wide toe box shoes. What else could I do?
Its a calf issue. Im pretty sure tibial exercises do nothing and calf strengthening will aid greatly. Also hip, glute medial strength is very important.
During recovery of shin splints. Should you stop cardio and leg workouts until you recover?
Ive had this pain for 4 year’s whenever I play sports is it bad that i still have that pain? ( the pain is on the inside of my shin and only runs from above my ankle to the bottom of my calve)
I’ve had medial side/tibialis posterior shin splints for years. Gradual progression while walking and running has definitely helped, but before this video I was doing soft tissue work to no avail.
The short foot exercise has helped a lot, and I’ve worked that spread-toe posture/grip into walks, runs, and bodyweight squats. Still, I am not out of the woods. Any additional tips or exercises would be greatly appreciated.
Thank you for the video!
I am working on the issue too. I have two suggestions:
1) weak hips (weak hips and bad pelvic tilt cause legs to rotate inwards-->knees rotate inwards-->ankle drops inwards to contact with ground --> posterior shin splints because of resulting stress on that area); and
2) tai chi fascia work (building on the video's feet stability exercises with Coach Chong Xie's fascia exercises).
Best of luck!
@@rouslanrouslan2677 I’ve haven’t tried Tai Chi work. I’ll look into it. Thank you!
I remember when I was doing a sports course in college, that one day we had all sorts of fitness tests and coincidentally that exact day my shin splints decided to get bad that day - and to make matters worse, I was late for the bus that morning so I had to run for it hahaha (my shins cried that time). I had never taken shin splints seriously up until that point. Good vid :3
Got a funny question. I have a tendency to pull my toes up while walking. This pulls them into the top of the shoe and causes extra strain on my tibialis anterior. Is there a good exercise to help prevent that or something you can recommend? It seems like strengthening the bottom of the foot should help but wondering if you had any specific advice?
How often should I do these excercises? Every two days will be fine?
A bit late, but yes! Every day is great. Some of the stretches and strengthening could be done twice a day. Nothing that is going put too much stress on muscles or joints
this just started happening out of no where to me. I dont know for sure if its foot drop/shin splints but I cant lift my foot upwards and from my shit down all the way across the top of my foot it feels numb with a pins and needles feeling to. I did nothing for this to happen was casually resting with my legs up on my desk, fell asleep, woke up and this happened and I'm scared shitless.
You need to mention the hamstring tears that could happen whilst the process.
Do you recommend the splints to avoid sleeping in a plantar flexed position?
I believe I got shin splints on both legs , At one point I was walking a lot. Walking sometimes around the block to mile up the longest I walk was 9 mile or little over .
I stop walking the shoes I had did not help eather ,the soles where completely worn done,, plus does not help that I have planter fasciitis . What that best shoes for that
Can Shin Splints occur due to skiing a lot when it was 2 since I skied for the last time?
I have this pain only when I run fast so i stopped running for a while. However I continue working out in gym because it does not hurt for example when I train calfs. Is this bad for healing process? Or okay to lift heavy?
Can you feel dull pain in your knees too?
I don’t think I can wear those tor correctors when I’m sprinting with spikes on
How many days are takes to relief shin splint
Okay.. explained everything about the posterior muscle except how to actually treat it when it's currently in pain
I have been following you how to stretch but still I am having pain mostly at mid night ( anterior tibialis). I can’t sleep at night. Please help me I am having bad nights
Stwrted running. Lower legs agony unless I do a 10minute full body workout before I start. Even long runs. If get hot sweaty and muscles burn a little then no calve tightness. Barbell complex is the best atm.
I'm doing track but it also hurts on the outside is that still part of the shin
What if I have pain in the middle? I went a lot overboard trying to learn jump rope (30 to 60 minutes a session with rest in between of course), and now it hurts. No pain when walking or resting (maybe mild discomfort sometimes), only pain when I run or jump
rest is a good thing ,
I literally had no pain there 2 days ago and now I can barely walk. I've been doing tibialis and calf raises exercises since last year and never had any issues. but suddenly a cpl days ago I started having pain and tenderness in my left anterior tibialis muscle. the left side of the shin. also there are a few lumps in the tissues that seem to be getting bigger and more tender. don't know what they are. they started showing cpl months ago but were not painful. I used to foam roll my shins and calves all the time but I can't bcuz it's sooo painful. don't know what suddenly triggered all this pain and tightness. I didn't do any tibialis exercises this week so I'm really frustrated. also my hips and lower back are really tight and painful too. don't know if it's all connected. 2 days ago was fine and now can barely walk without pain or even sit on my heels, another stretch I do daily with no previous issues.
What about us boxers? Jump roping especially triggers the shin splits.
I went to pt for several weeks for posterior shin splints. He told me it was because I have weak glutes medius and prescribed clamshells. Does that sound right?
It could help if you have week gluteus medius. If you have that the femor/hipjoint tends to adduct and affects down to your leg throught your knee and to the ankle pronating it. Strenghtening the medius helps you keep the right alingnment
Is this due to shoes changing our feet?
Partially yes
You can also have shin splint pain from the muscles being under active. This creates a constant stretch/lengthening of the muscle groups which can result in almost the same pain. In this case…don’t stretch these muscles.
Any advice on how to fix that?
Thanks I’ve ran a lot more this year than I’ve ever ran before, ran my first marathon 3 weeks ago and now I have inside shin splints, I’ve ordered the toe seperators hope that help, I have a half marathon in November 😅
Do you wear these while you run?
@@jrsonlinecoaching they feel awkward but just enough to start actively using your big toe when stepping
I was looking through the comments and none seem to associate shin splints with leg extensions , where as I got it from that exercise and shin only hurts on spots where I placed the handle on . Anyone get it from leg extensions , if so did this help? Will still be trying , thanks for this information!
You won't get shin splints from Leg extensions. I have had issues with shin pain during Leg extensions, but it was because of the pressure placed on my already inflamed shins. Unless you're also running or jogging, it's unlikely that the extensions are the root of the problem. I'd recommend folding a towel and putting it against the pad as an added layer of padding
Anterior shin splints from walking only, for 25 years and no proper help at all from doctors. I can run with no shin splints.
I have experienced Anterior Tib pain for years which has limited my running. Right now it's really bad. You said these stretches should improve the paint, but I did the stretches, foam rolling, and self-message and it has become a worse pain. The pain does mildly go up to the middle of my thigh like it's pinching a nerve. Any ideas?
I have shins splints with sprained LCL so I can’t sit back or foam roll 😭😖😰
I lift and body weight workout barefoot. High arches.
مرحبا اخي انا اشعر ب الم عند ركض او لعب كره القدم ولا اعرف ما العلاج لهذه الالم ارجوك ان تساعدني❤
❤❤❤
I can run 1 km for 3 days straight but i cant do 2km for 1 day or itll start to hurt
When I walk upstairs, my right knee moves in a clockwise arc. Any ideas how I can fix that?
Great video but I can’t help but said “Exspecially…” isn’t a word, it’s especially
This is not for medial shin splints.
💯👍
Why don't you just do tibialis raises instead
Yea that’s after the person stops feeling pain I’ll definitely make them strengthen those muscles I personally train those muscles 3-5 times a week
You'll overtrain them.
Sometimes you need a multi faceted approach.
💪👊👊