Shin Splints Stretches And Exercises - Feel Better FAST!

Summary

In this video, Dr. Jared Beckstrand, a Doctor of Physical Therapy, presents six effective exercises to alleviate shin splint pain that can be done at home. He explains that shin splints are an overuse injury affecting the tibialis anterior muscle, commonly experienced by runners and athletes. For acute cases, he recommends rest, ice, and gentle stretches. For chronic cases, he suggests more aggressive measures like massage and strengthening exercises. The video demonstrates how to perform massages, stretches, and strengthening exercises, including toe taps and walking on heels, to target the anterior tibialis muscle and promote healing.

Takeaways

• 🏃‍♂️ Shin splints are an overuse injury that causes pain in the front of the lower leg, often due to excessive activity like running or sports.
• 🦿 The tibialis anterior muscle, which runs down the front of the shin, is the primary muscle associated with shin splints.
• 🔍 Shin splints are common in runners, especially those who've recently increased their running volume, and in athletes involved in soccer, football, track, aerobics, and weightlifting.
• ⏱️ If the pain from shin splints is less than two weeks old, it's considered acute inflammation and should be treated with rest, ice, anti-inflammatory medications, and gentle stretches.
• 👐 Massage is an effective way to loosen the tibialis anterior muscle, improve blood flow, and promote healing.
• 🧘‍♂️ Stretching exercises are crucial for treating shin splints, with seated shin stretches and upward-facing dog being effective options.
• 🤸‍♀️ Advanced stretching can be achieved by kneeling on the heels, which requires a greater range of motion and can be substituted with a standing toe drag if knee pain is present.
• 💪 Strengthening exercises like toe taps and resistance bands are essential for building up the tibialis anterior muscle and reducing shin splint pain.
• 🚶‍♂️ Walking on heels is a functional and aggressive exercise that can significantly strengthen the anterior tibialis but should be done carefully to avoid exacerbating pain.
• 🔗 For those interested in home exercises, resistance bands are a versatile and space-saving tool that can be used for various strengthening exercises.

Q & A

What is shin splint pain?

Shin splint pain is an overuse injury to the tibialis anterior muscle, which runs down the front of the shin and can cause pain and inflammation in that area.

What causes shin splints?

Shin splints are caused by excessive activity that overworks the tibialis anterior muscle, often seen in runners, soccer players, football players, track athletes, aerobics participants, and weight lifters.

How can you differentiate between acute and chronic shin splint pain?

Acute shin splint pain has been present for less than two weeks and responds better to rest, ice, anti-inflammatory medications, and gentle stretches. Chronic pain lasts more than two weeks and requires more aggressive treatment including massage and strengthening exercises.

What is the first step recommended for treating shin splints?

The first step in treating shin splints is massaging the tibialis anterior muscle to loosen it up, warm it up, and promote healing.

How can you massage the tibialis anterior muscle?

You can massage the tibialis anterior muscle using your hands or fingers, or using a foam roller. The foam roller is preferred for its effectiveness and ability to reach deeper into the muscle.

What are some simple stretches for shin splints?

Simple stretches for shin splints include sitting with legs out and pulling the toes towards the shin, and an upward facing dog position to stretch the anterior tibialis more aggressively.

What is the recommended duration for each stretch when treating shin splints?

Each stretch should be held for about 20 seconds and repeated three times.

How can you strengthen the tibialis anterior muscle?

Strengthening exercises include toe taps, using resistance bands for ankle dorsiflexion, and walking on heels to engage the muscle more functionally.

What is the recommended starting point for resistance training with bands?

Start with 10 to 15 repetitions and aim to do three sets. As you get stronger, increase the number of repetitions and time spent on the exercises.

What is the most functional and aggressive exercise suggested for shin splints?

The most functional and aggressive exercise is walking on heels, pulling the toes up off the floor and not letting them touch the ground, which can be done for time increments up to two minutes.

What should you do if the heel walking exercise causes pain?

If the heel walking exercise causes pain, it's an indication to stop the exercise for that time period and adjust the intensity or duration accordingly.