Shin Splints Stretches And Exercises - Feel Better FAST!
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- Опубликовано: 6 авг 2024
- The best home exercises to relieve anterior shin splint pain. Stretches and exercises presented by a physical therapist to help alleviate your shin splint pain fast. Follow-along stretches and exercises to decrease your pain now and eliminate your pain long term.
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WHAT ARE SHIN SPLINTS?
“Shin splints” are a condition where you develop pain in your lower leg along your shin bone. They can be anterior (along the front of your shin) or posterior (along the back of your shin). For this video I’ll share the best home exercises for anterior shin splints.
WHY DO YOU GET SHIN SPLINTS?
There is a muscle in the front of your shin called the tibialis anterior. Shin splints are an overuse injury (tendonitis problem) in this muscle. I often see this shin splint problem in people who are very active individuals including runners, football and soccer players, track athletes, aerobics participants, and weight lifters.
ACUTE (LESS THAN TWO WEEKS) VS CHRONIC SHIN SPLINTS
Now it’s important to discuss how long you’ve been experiencing your shin splint pain. If it’s been less than two weeks, you’re still in an “inflammatory stage”. Your pain will respond best to rest, ice, anti-inflammatory medication, and gentle stretching per the recommendations in this video. If it’s been longer than that, you should add some gentle massage as well as some strength training exercises as tolerated.
THE BEST HOME EXERCISES FOR SHIN SPLINT PAIN
The best home exercises for effectively treating and eliminating your shin splint pain include massage, stretching, and strengthening exercises. This combination can help you not only feel better immediately, but keep pain away during future activities.
Please consult the time stamps below for specific parts of this video.
0:00 INTRODUCTION
0:17 WHAT ARE SHIN SPLINTS?
0:46 WHY DO YOU GET SHIN SPLINTS?
1:28 ACUTE VS CHRONIC TREATMENT
2:08 MASSAGE (HANDS OR FOAM ROLLER)
3:43 HOW TO STRETCH YOUR SHIN SPLINTS
6:02 TOE TAPS STRENGTHENING EXERCISES
8:04 HEEL WALKING
I hope the exercises in this video helped you out to feel better! If it did, do me a favor and LIKE the video and leave me a COMMENT below.
Also if you haven’t done so already I would love if you subscribe to Tone and Tighten to support the channel and never miss a new video when I put one out.
I can’t think you enough I’m on my feet 10-12 hours a day , run and play basketball I’ve been dealing with shin splints on and off my whole life these stretches are imbedded in my brain now thank you
Have these stretches help with shin splints
I’m a pedicurist and I scoot around on a little chair a lot similar to the kindergarten classes. Recently my upper shin started killing me first about 2 days straight and I saw your video and did the stretches and followed your advice. It helped immensely. Thank you so much ❤
Thank you! I had no clue what was wrong. These stretches feel SOO good! Do you have any more strengthening exercises?
Super helpful! I've been having shin splints after running and I'm feeling the relief alreay. Thank you!
Glad it helped!
Same I just did a huge race and I can barely walk lol
I'm going to try this and out of curiosity how fast did you find it started to help? Are we talking weeks or days and did you train through it? Thanks.
It just happened to me who did you get rid of it?@@Dino.001
Thank you for the stretches. They are helpful. I've played piano my entire life and have tight anterior tiabialis muscles in both legs from use of pedals.
You are so welcome! I am glad you are finding them helpful and thanks for commenting.
Felt relief just doing one round of these!❤
I love this channel so much! Thank you for all the information you share with us❤️
Thank you so much! I am glad you are enjoying it!
I'm not sure but ,if anyone else needs to find out about posterior shin splints recovery try Mackorny Run Fast Blueprint (should be on google have a look )?
It is an awesome exclusive guide for getting rid of shin splints without the headache. Ive heard some amazing things about it and my mate got amazing success with it.
Great video! I work 12 hour shifts in steel toes. On my feet an walking most of the day. I also enjoy walking in to work and home each day. I'm used to being in the steel toes all day but not at the activity level of my new job and I've picked a wickedly painful shin splint. Top to bottom of the muscle. I love the massage technique in combo with the stretches. I can feel the life flowing back into the muscle. I do 15 minutes in the morning and an hour at night. Thanks so much for the video, the techniques are really helping and I hope to be completely pain free soon!
You are very welcome and thanks for watching!
I've found that a "Tiger Tail" massage stick also works good on the Tibialis Anterior for myofascial release / massage. I haven't tried a rolling pin, but that might work in a pinch too.
Excellent job and yes very useful to my case! Always helpful!
Glad it was helpful!
Did you try these exercises for your shin pain? What did you think - did they help? COMMENT your experience below and be sure to SHARE with a friend who could use some help! Also if you have tight, painful calf muscles here is a simple, 3-minute routine you can do at home to feel better fast: ruclips.net/video/Hmf2xnHC58k/видео.html Hope you feel better! 🙏🏼
interesting points ,if anyone else is searching for shin splints exercises try Mackorny Run Fast Blueprint (do a google search )?
It is a good one off product for getting rid of shin splints without the hard work. Ive heard some amazing things about it and my mate got great success with it.
hi everyone ,if anyone else is searching for difference between shin splints and tendonitis try Mackorny Run Fast Blueprint (Have a quick look on google cant remember the place now )?
It is an awesome one off product for getting rid of shin splints minus the headache. Ive heard some unbelievable things about it and my partner got amazing success with it.
hi everyone ,if anyone else is searching for what are shin splints and how to avoid them try Mackorny Run Fast Blueprint (do a search on google )?
It is a good one off guide for getting rid of shin splints minus the headache. Ive heard some pretty good things about it and my friend got cool success with it.
hey ,if anyone else needs to find out about what to do to help shin splints try Mackorny Run Fast Blueprint (should be on google have a look )?
It is a smashing one of a kind product for getting rid of shin splints without the normal expense. Ive heard some awesome things about it and my colleague got great success with it.
The skin stretch is what i did and you can feel all that stiffness, like it's getting release of tightness and then I had momentum with mobility.
Very useful thank u so much
Im going to try this, i feel the pain with in 10 minutes of running or fast walking, i hope. this helps.
Best of luck!
The heal walk is pure fire on my TA! Awesome!
Glad that one helped!
Thank you young man you're doing a great job and a great help us middle-aged folks Godspeed
Glad to help!
Thank you very much! Very helpful to deal with shin splints!
You are so welcome!
THE most useful shin splits video out of 10-15 that I saw on RUclips - thank you man!! From the explanation to strengthening and actually seeing the muscle, so very much useful. Saving this one.
Awesome, thank you! You are so welcome!
lovely this helped soooo muchhh
Thank you! I will be saving this to refer to.
Wonderful, Candace! I hope it helps!
Thanks for educating the community and appreciate your volunteering and thanks to your team
Please keep posting more and more educational videos
God definitely help you
Thank you! Will do!
Omg! I’ve had this for years. Had a knee reconstruction back when I was 21z I’m now 38and this is the first time I’ve had relief from this. Amazing
Thanks for sharing!!
Thank u so much I do Muay Thai and I was going really hard and my shin hurt after practice and this video help me heal it after only like 4 maybe 5 days
Thank you man, these exercises helped soooo much!
You are so welcome, Petar! I am happy to hear they helped!
Will do this do you have back arms legs videos as been paining for me soooooooooooo much love your videos always brighten up my day after work love your channel sooooooooooooooo much love your ecercises sooooooooooooooo much Thanks Ramya
Thank you so much, Ramya Padmanabhan! I hope these things help you, and thanks for commenting! I appreciate your support!
Doc! You're the best. Thanks a ton.
My pleasure!
love the straight to the point and effective techniques. kudos!
I remember doing these stretches in high school. Now my daughter has to do them. Thanks for the refresher
Wow I became pain-free for a few hours with these so I'll make it a routine to do these morning and evening. Thank you.😊
Wonderful news! You are welcome!
Currently toe tapping with a small band on - thanks for showing how to use it! Decided to finally just look online for tips. Up until I've been adding resistance while lying in bed on my back and doing "toe lifts" with a weighted blanket on top of my feet 😂..it feels nice! Burns up the muscle and let's me feel relieved/exhausted before bed. I'm going to try your easier method every morning with foam rolling and finally heal myself.
I've been using swim fins about 10 minutes 5 days a weeks for 6 monts and noticed my shins don't act up on long walks or short hikes anymore. I'd love someone else to try this and report back to me. I wish I could have done this when I was much younger and liked playing sports but my shins hurt too much to continue.
Your method seems very similar. the fins only stretch me in one direction. I might add the toe lifts with weight blanket. Maybe I'll play basketball again some day.
The resistance band exercise is amazing
I find your vidoes always very informative. Thank you.
You are very welcome!
Instant relief! Thanks so much
You're welcome!
Thank you for this, just started doing an intense workout and my shin splints was trying to keep me from being great! I felt relief immediately! Thank you again!
Wonderful! You are welcome!
thank you so much!
You're welcome!
Question - can a anterior shin splint issue result in heal pain (like planters fasciitis)? I’m a runner and had good training through the winter, ran Boston and London, then took minimal time off before starting training for fall. I thought it was planters, but ice made that pain reduce quickly and I now notice the anterior shin pain and feel knots in the upper part of the muscle. Thanks for the video I’m standing down and will try these exercises.
Thanks for the vid. My pain is mostly on the lower region/ankle. Is that the same thing?
Thank you for this video it's been very helpful
My pleasure! So glad it is helping.
Doc I had joint pain in both knee
When i consulted Doc said do exercise
Particular quads, hip string , calves, n splins
I watched every exercise videos from ur channel
U taught very very good and simple
Thanks Doc love u ❤
Thank you, very helpful.
You're welcome!
I have flat feet and get terrible pain in anterior shins. Tried this and it definitely helps. Thank you so much 😊
Flat footed here too 😢 I think it definitely contributes to this problem!
Thank you for posting this! I had covid earlier this year and I am trying to work on being more active again. I've been having pain in my shins keeping me from doing more fast paced running. Most videos I watched showed just stretches, but not exercises I could do to help strengthen the muscle.
You are welcome! I hope you find this video helpful.
Thanks Doc
My pleasure! I hope this helps you!
Thanks! I overexercised this week with jumprope.. it caused me a bad shin splint, your advices helped me to reduce the pain
Great to hear!
Hey I skipped rope and got these. I can barely walk. Share some of ur tips please
Thank you for the information!
I am going to try these. I have had chronic shin splint issues for years. It made my military career more difficult for sure. I did not get the rest needed to recover. As a civilian now, I can rest when I am injured. I have pretty much given up running entirely because of shin splints. I went to PT last week for knee issues and my PT said my muscles around the shin and outer thigh are super tight. I guess they always have been. I am hoping that I can loosen them and correct my muscle imbalance. Maybe then, I will finally be able to run.
I hope this helps and you feel better soon!
Did this stretches helped you… ??I tried everything for shin splint but nothin working .. only rest and stop jumbing and over exercising
Thank you so much
You're literally a lifesaver oml 😵💫
Happy to help!
Thank you so much,i will try to do it 👍❤️
You are welcome, Kim Young! I hope these exercises help and thanks for commenting!
@@toneandtighten Thank you Sỉr and have a great day 👍♥️
I suffer from plantar fasciitis on both feet and yesterday I saw some video about how PF is related to shortened shin muscles, unfortunately the video only provided a basic stretch where you sit on a chair, cross one of your legs over other knee and pull your foot downwards. It brought some relief, but it wasn't enough. Stretches in this video are fantastic, I just sat on my feet (I believe the Japanese call this Seiza) for mere 3 minutes and the pain from plantar fasciitis on both of my feet is COMPLETELY GONE. Amazing. I'll make sure to stretch those shins at least once per week.
Amazing progress! Thank you for sharing!
Thank you so much
You're most welcome, Clayton! I hope you found these exercises helpful and thanks for commenting!
Legendary. Feeling stronger. Thank you for your guidance :)
You are welcome! I am glad this was helpful!
@@toneandtighten I have to keep on working at it each day to be stronger. In the past I use to have bad pains and swelling. I want to get back into the gym again in 2022
@@lloydmaliakal6256 how's it going now?
Hey thanks for the ideas! Mine usually start to hurt after walking for a bit but never really had a stretch to use to kind of work the pain out or prevent it in general.
You are welcome! I hope it helps!
Useful tips thank you! I tend to get shin pain after a run!
Definitely a common issue, Anna! I hope these exercises and tips help you out!
Not certain about the points made but ,if anyone else needs to find out about anterior shin splints causes try Mackorny Run Fast Blueprint (should be on google have a look )?
It is a smashing one off product for getting rid of shin splints without the headache. Ive heard some unbelievable things about it and my cousin got amazing success with it.
Thanks. Subscribed & roller purchased through your link.
Awesome! Thank you!
Fantastic thank you
Most welcome!
I have been getting pain on the outside front part of my shin (about mid shin) and also on the inside part of my shin, but up a little higher when I run. It does not bother me until I get past the 4 mile mark, though. This has been going on for maybe a month or so. I am going to try these stretches and strength training exercises. Thank you so much for this video. I appreciate you.
You bet! I hope they help!
Do you have a good every day shoe recommendation for the gym and walking to help? I mostly have pain playing soccer but good shoes might help too
This really help me 🙌🏻 I'm a basketball player and I have this problem pretty frequently when I jump to much
Happy to help!
Very helpful, thank you Sir
You are welcome!
Tone and tighten pls upload videos for uterus prolapse and which exercises should not be done if we have uterus prolapse
Thanks for the video, it was so informative ❤️
And adding the script in the description was extremely helpful ❤️
Many thanks 🇪🇬
You are very welcome!
هل فعلا ذهب الالم
@@infinitysad8034
والله مش فاكر الفيديو أصلا يا صديقي 😃
لو الألم مستمر لازم تستشير طبيب لان ممكن ميكونش شين سبلينت أساساً
@@C_Mortada كيف الألم معاك حاليا اختفى باقي
@@infinitysad8034
انا بقالي مدة ما بجري جريات طويلة
يعني تعبت من الراحة،وطبعاً معنديش شين سبلينت
My left shin in the past kept on hitting the edge of some office tables. The pain comes back and I don't know why. I told my doctors about it but they often dismiss it as anxiety-related. I hope these exercises will somehow relieve the pain.
The roller really really helped!
Great news!
thanks a tonne for this vid, been having really bad shin splints for a month now and they simply arent going away with icing everyday. i hope this helps as physios are expensive😅....
would love love some more excersises
I hope you find these helpful!
Nice! Thanks.
You bet!
so good ,thanks mate , got surgery on my shin splints 3+ months ago started running again and felt it coming back, these exercises made my pain go away,thanks man
I am so glad these helped and you are welcome!
Hello get well soon … may I ask you whats the surgery you did and for what ,,did you suffer from shin fracture ?
Thank you so much Sir, sometimes I have a shin pain I can't not sleep.♥️🌹
You're most welcome, Kim! I hope these exercises help!
@@toneandtighten Have a great day Sir ♥️👍😁
The first stretch feels AMAZING! Right after I feel as if a huge weight has been lifted off my legs.
Great to hear!
It's a good thing you cover posterior shin splints as well...
Thank you sir ❤️
You are welcome! I hope these help!
I have severe pain in both of my legs from lymphedema and muscle degeneration.... What stretching would help w/ the muscle cramping and spasms¿?
Excellent
Thank you so much 😀
Thanks Sir it's really very helpful ☺️ 😊
Most welcome!
Thank you. I’m knew right running and feeling it in my shins. These made them feel so much better. Will be daily stretches. I don’t know if you can answer this but when at home, tile floors, should shoes be worn? I have been go big barefoot at home forever. But now I’m more aware of what feet and up are feeling. I’m guessing not my running shoes. 47 and just become seriously active in the last month and somehow running is now part of it. Trying to treat my body the best I can. I want to avoid injury.
I have a question, should I do these after my soccer practice or before my soccer practice?
I think for the most part, go bare foot when you can around your home.
Shoe tend to be the cause of a lot of our problems in our feet. Even the cushiony running shoes.
They typically restrict our toe box and mask improper walking and running technique.
@@gallardo7813 before and after both tbh
THANK YOU SO MUCH!!
MY SHIN SPLINTS HAVE BEEN ON FIRE!
You are so welcome!
Thanks you
You are welcome! I hope these exercises help!
Thx dude
You are welcome, tyson! I hope these helped!
New in ice skating and extremely scared of falling =) so apparently the tension causes pain in my shin! Let’s try this (no pain post skating and when I actively try to relax)
4 months later, how are you going with the ice skating?
I started roller blading with friends a few months ago & I reckon by 2 months I felt like I had made really nice improvements from when I started.. sadly we all stopped skating lmao
I need to get back into it!
@@sulkoma going great! Not easy to let the fear go but improved A LOT! My shins hurt in the next skate, if I don't cool down after intense sessions hehehe
Is doing a lunges or dumb bell lunges do any good to the shint splint injury?
That resistance band trick is genius, thank you
You bet! Glad you found it helpful.
Thanks doc ❤❤
Another great video, my daughter is a competitive swimmer and sometimes experience pain in her shin , calves and glute muscles. Can you suggest some stretching excercises?
I'm sorry to hear about your daughter's pains, Sreeja. I have videos for all those other issues you mentioned on my channel already - just search "Tone and Tighten _____" and they should come up for you. Good luck!
Omg! I have never know why the front of my legs hurt so much it just did! I'm going to try these tips, thank u!
Has it helped so far?
@@OutlinedPurse I tried massaging it, and it hurt and was quite tender before I started and while I was doing it, but the next day it was almost gone. Had a couple of sore spots, but I think I may been a little to hard, since it hurt so bad it was hard to decide what was good pressure. But as I was saying it was much better the next day! I still feel it a bit if I actually start running og doing aerobic dance, but I don't feel it in the day to day activity. So I think I just need to keep massaging it and stretch it out, since I now know how to do it :)
Thank you
You're welcome!
How long after doing these exercises should I attempt running again? I’ve had chronic shin splints for years and miss running.
it's really helpful to do these stretches without shoes
Thank you so much ❤ I'm trying to get in shape for the army but soon faced this issue of shin splints while running. It has set me back for some time now
You are welcome! I hope these help in your healing process!
Get well soon please if yoy find any treatment for this help I tried everything for shin splint nothing working only rest
Do you have any papers or reference points could use? Thanks
Ya so much to guide us
Hope it helps! Thanks so much for commenting!
So should I do just one of these stretches 3x a day or should I do them all?? I have it in my left leg, was so painful like an 8 out of 10 then I did your sit on my legs stretches and straight away the pain has gone to a 2 out of 10 and I can walk again!
I am not active in sports like most of the viewers, but I do Qi Gong for several hours a day. The shin splints started when we'd hold static positions for minutes at a time. My feet would burn (no shoes) and now the fatigue and pain have traveled up into my shins. Since i don't wear shoes for Qi Gong I will try these exercises in bare feet, and do you think some ice packs will help? When I do wear shoes I wear Birkenstocks, and they help with support.
Thank you!
Any progress?
Did it help?
Thank you .. I’m back running and training for Dublin City marathon after a 6 year break i eased back 5k 10k 13k 16k I have shin splints two month they got very sore last week after sprints so I’m resting for a week and doing your recommended exercises they really help.. how long should I rest before running again I want to be done with shin splints😅 thank you again
I started jumping rope to condition for BMT. I leave April 9th. I only do Tuesday and Thursday for about 15-25 minutes. I just started last week. I noticed a slight achey/ soreness after yesterday’s session. It mostly went away by the next day. Is that normal or a shin splint? I can probably update in a few days about pain. It isn’t a bad pain, just like hitting chest at the gym and your chest and triceps are slightly sore for a few days.
Hi, thanks a lot for this video it’s amazing. I am a swimmer who started boxing recently and I started to have shin splints, I notice somehow after running how that muscle you describe is indeed very tense and painful but the most annoying pain I have is on the other side of the shin, in the interior side if that makes sense, is it normal ? 👀
Cheers
If I got the pain from starting to run, would it go away gradually if I keep training?
I’ve got a question - could running with flat feet additionally cause issues with my splints if the flat feet are left untreated? I took a look at your other video about correcting flat feet and was wondering if I should try compounding both videos’ exercises to try and fix my feet and shin splints. Thanks for the help!
Yeah of course. Flat feet puta a lot of stress on the tibia and knee thereafter.
quick question: do these exercises help before you start running? I'm trying to work on endurance running so I can do the 5k races with my cross country team at my school and I can't stop halfway through a race to do these. Or is my only solution to suffer the 3.2 miles then stretch out after?
thank you so much for this video because i was suffering from this problem and my family members said that if the pain keeps on happening for more than 3 weeks it will never be recovered but because of your streches and excercise i am fully recovered thank you so much
love form india
You are welcome! So glad this helped!
Thank you, this was so helpful! Just wondering when is the best time to do these exercises? Before or after a run?
Before!
I have a Posterior shin splint. Do you have stretches and exercises for that?
Should I do this before or after a workout?
I’ve had constant shin pain for nearly three months in my right leg. It isn’t extremely painful but more or less just annoying at this point because it won’t go away. X-rays and MRI were both good. My ortho hasn’t been too helpful. Basically said it’ll go away. How long have you seen patients take to recover from shin splints?
If You Do Heel Walking and Toe Tap exercises then After Two Weeks You can Run !