I had this for 4 years as a D1 track athlete. None of the trainers ever even figured out what it was. Thanks for this video, finally getting somewhere!
@@marvin4503 I’ll occasionally get issues but my shins are basically good to go now. Unfortunately, I have now developed chronic bilateral hamstring tendinopathy and shoulder injuries so I honestly wish I could go back to shin splints. One piece of advice I’ll give to everyone: get your sleep. I’m 23 and my body is falling apart because I trained too hard and got far too little rest.
@@firstnamelastname9444Hi mate, I have had this for 18 months now. Really struggling to fix it as want to get back running longer distances. How did you do it?
I've recently taken up running and have discovered I've got posterior shin splints, devastated! But these stretches and exercises are fantastic, thank you!
I am an athletic person i do soccer and boxing then go to the gym at night I been doing so much stressing on my body especially on my calves that I caught a shin splin on both my legs and i took a 1 week off and during that week i did these excersices and I feel relieved i feel stronger and more agile thank you so much
This worked, i feel lot better while running. i am running for short distance though, but it is very helpful. I am also using foam roller massage after my cycling and running completes it gives me lot of relief, a big thanks for that,
Thanks doctor for such a valuable suggestion. The people like you, are proving to world that money is not everthing. One question doctor, should i continue jogging with these symptoms of shin splints ?
You're welcome, and thanks :-) I would hold off on jogging for a few days, and focus on the stretches and exercises. If they feel like they help, you can slowly progress back into your jogging. Good luck.
I play soccer and it hurts so bad to the touch. The trainer tried to massage them out because they are so tight to the touch but it ended up in my ugly crying on the side of the field. I can’t find anything to help. thinking of calling a deep tissue massage place to try and get some help.
Thanks a lot... coming from someone who has always all childhood on a hospital campus (my father is an orthopedic surgeon) and lived among doctors from different specializations. I do and always will have the highest respect for the profession of doctors.
yay!! thanks dr. jo! I found your videos and started trying these immediately (while I was at work hehe). I've tried to incorporate calf raises more often into my stretching routine before I go on a run (I have my first half marathon in February!) That, as well as the stretch you showed in a different video where your standing off a step in a step ladder, for some reason makes my foot cramp up at the bottom. I've had this problem for a while, even before I started running more often. Do you address this in any of your videos or recommend one for me to watch? Thank you! Your videos are awesome, just signed up to your Patreon!
You're welcome, and thanks! I do have a video for foot cramping that might help: th-cam.com/video/uqrf22EzTSM/w-d-xo.html Good luck with your half marathon!!
I've had posterior shin splints for a long time now. Every physio I've been to focused on something different but mainly it was targeting strengthening the muscles on the anterior side. Problem is the posterior pain has become worse. Would you recommend cooling off the anterior strengthening and focusing on this videos exercises? I've had scans and anything worse than shin splints was ruled out. Matt
Running is my dream and I hope 2 be a worldchamion by 2026 but am tired of quitting my training due to shin splints. But let try this out I feel it will work
i did a pos tib strengthening with a resistance band. its called inversions if im not wrong. tie a band to a sturdy object and attach ur foot to the band. Push your foot towards ur other foot, away from the object
I’m new to running; how do I know if it’s shin splints? It feels like there’s a big, deep bruise on my inner left leg, but also has a swollen lump. I’ve been resting, stretching and icing, but it seems to be worse than two days ago. Thanks for your help.
That sounds like you might have torn something if it’s swollen.... honestly I’d see a doctor. And I’m just seeing this was from a month ago.... I hope you’re okay!
We managed to do a clinically study on a medical device here in Australia that showed effective treatment, would love to hear the thoughts of a trusted doctor about how the device works :)
Hi Jo - great video. I have been suffering from posterior shin splints. Quick question - I have had this condition intermittently over the years. I run them stop, run then stop over and over. Could the cause of this be related to pronation of my feet?
i have both anterior and posterior shin splits :( should i also stop the activities im doing untill they wont hurt while practicing them? (i do taekwondo, jumping rope and sometimes i run)
Hey Doctor Jo, I developed Posterior Shin splints a couple weeks ago and tried no pole vaulting for a couple of days and icing it as this helped my perineal tendinitis a while back but after jumping again today they don’t feel any better. So I will definitely be doing these exercises. Also how often do I do them a day/week? And anymore advice for a quick recovery?
Subscriber here: How long before the average person gets relief, or what I should ask is how often and how long is rehab required at a minimum? Thank you for your videos!
It really just depends on how severe it is. So I don't really know since I can't evaluate you. In general, it can take up to 6-8 weeks of consistent treatment (therapeutic exercises can be done every day, 1-3 times a day), but if it's not severe, it might be less time before feeling better.
hello! I'm from the Philippines.I play basketball always , I also experienced the shin splint . Shint splint recovered but still back. what should I do?
I started having the pain on the said part after buying my shoe. I only use it during playing sports and the pain starts around an hour after wearing the shoe. Do you think the shoe is causing the pain on my posterior? Thanks
+Alvin Cabamungan It definitely could be. If it is not properly fit to your foot, or if it is pushing your foot in a certain direction, it could be causing it.
+AskDoctorJo It saved me from 2 ankle sprain situations though but I definitely started feeling it after buying the shoe. Thanks for replying and the video!
Dr. Jo i had posterior shin splints. Earlier i had lot of pain even while walking ,but then i took some rest and add few supplements. Now the pain has gone. I am also doing the stretching and strengthening excercises that you recommending. But please tell me when should i have to start my Sprint training... Because 3 times it happened to me. I got injured,cure my self up. As soon as i start my training , in the middle of my training my shins again start hurting.
Did you start slowly back into your training before. You have to start off with very little, and slowly progress yourself back into it. Often, the surface you run on, shoes, and even hip and knee issues can cause them as well.
Thanks for your vids Doctor Jo! My shin splint are on the inside of my lower left shin. When I do these exercises, I get most of the pain/ strain in the joint between leg and foot, to the left of my ankle. I struggle to feel strain in the part of my leg where the shin splints hurt. I this normal? I do it on my right side with no pain at all, and the flexibility in my right seems way better.
@@AskDoctorJo I have broken both my ankles, with the most recent being the left (about 1 year ago), so maybe that's why is it less flexible? The shin splints come on whenever I try and incorporate running into my exercise though.
Either I'm too flexible for these stretches or I'm doing them wrong because I feel absolutely nothing when doing them. How do I stretch the inside of my calf when most stretches don't work?
@@AskDoctorJo I'm going to get it checked out tomorrow to rule out whether it's a stress fracture or not. I'll keep trying these stretches though. Thanks!
Hi I am a very athletic person and have been playing laccrose but all season have been struggling with shin splints have tried stretches and feel like it is getting worse and I don't know if it may be a stress fracture
It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. This might help: th-cam.com/video/Uo2Bz7F339I/w-d-xo.html
Hello doctor, I have been facing with pain in the similar posterior region for last 6 years, upon touching it pains and when I start run then on 3rd day it will swell up, the tibia had some internal stress fractures which got healed but no one is able to relieve me of my pain. Is there anything that could be done
doctorJo, may i ask if it is normal that whenever i come out of the stretch (the one where you got to your knees with the toes pointing outward), i get plenty of clicking especially in the leg where the posterior shin splint is more pronounced . Is this something to take note of ?
no i have not, i always thought it was something i could stretch or work through. i've been doing track for couple months now and unfortunately been dealing with shin splints for some time due to poor milage management on my part, , i do get calve tightness as well that i do massage and stretch regularly. There hasn't been any visible swelling or redness around the posterior area but it really hurts whenever during sprinting sessions. it really affects my training and i hope it gets better soon so i can get back in it , it is quite upsetting
It could be. There a few ways to figure out if they are indeed shin splints. Shin splints develop if you all of a sudden increase your intensity of workouts(runs or otherwise), change to a harder surface(cement/concrete). If you've done any of those recently, then it is most likely a shin splint, but also you can look up and see if you have shin splints or not. There are plenty of experts out there. You can check out another channel called Bob and Brad. Two great guys with great advice for everything
@@AskDoctorJo I can now walk pain free i still get a bit of discomfort in the morning but it wears off within 30 minutes. I have rested all week, I developed bruises there yesterday after i foam rolled, i cant find any information tho on recovery time to start running again.
It's hard to say since I can't evaluate you. It's different for everyone. You definitely need to try some strengthening exercises before running though, and see how it feels.
@@AskDoctorJo I was told a few days ago that I probate by 5 degrees. I'm now wearing a 3 degree corrective insole. Strapping my shins and wearing compression socks. My first run with my insoles will be tomorrow. I will stretch prior as suggested and ice and stretch after. I've suffered from shin issues for years. Never found a solution. It's not uncommon for me to self inject diclofenac a few times a week as well as pre run painkiller dose. As you can imagine, I want to stop all that asap. Do you have any other tips?
Insoles are probably a good idea. Usually if they are chronic, it's more of a mechanical issue, not just tightness. Have you ever had a running analysis done by a PT?
@@AskDoctorJo well, it's certainly related to my locomotion. My 5 degree pronation rotates my hips forward too which can lead to lumbar pain. I've had pressure plate tests etc but nothing came of it. So, these insoles I have will hopefully assist in correcting my issue. My orthoped suggested if my pain persists after wearing them for a few weeks we may need to increase from a 3 to 5 degree correction.
Hello. I've been playing basketball for 3 years very intensively and without enough resting and without warming up. When I step on it I have a fallen arch. But when There is no pressure on my foot there seems that there is an arch. I have posterior tibial tendon pain, heel pain and shin splints. I have been resting for almost 3 weeks. Could you please give me any recovery tips?
You should really be strengthening the arch as well as stretching if you haven't been yet. Just resting won't completely heal it. The above video should help. Good luck.
Γεια σου Ορέστη.Εγω είχα άρχισει τρέξιμο πριν 2 μήνες και με είχαι πιάσει πόνοι στα καλάμια posterior.Εκατσα για 2 ευδομαδες και μετά ξανά τα ειδια.Εχεις να με προτείνεις καμιά συμβουλή??
@@gianniskagelaris6744 Γειά σου αδελφέ. Του καθενός το ζήτημα είναι και διαφορετικό. Έχω ελαττώσει την δραστηριότητα. Θα σου πρότεινα να απευθυνθείς σε έναν καλό φυσικοθεραπευτή για να σε αξιολογήσει και να σε συμβουλέψει. Το δικό μου ζήτημα είναι θέμα χαλαρών τενόντων εκ γενετής και χρειάζομαι ενδυνάμωση, διότι η υποδομή σου και πολλών δεν μπορεί να ανταπεξέλθει στην σωματική καταπόνηση που το υποβάλλεις. Άρα χρειάζεσαι αποκατάσταση και σταδιακή ενδυνάμωση των ποδιών, διότι πολλοί μύες είναι αλληλοεξαρτώμενοι. Δυνάμωσε πολύ τα πέλματα, αστραγάλους δάκτυλα των ποδιών, γαστροκνημίους. Να δίνεις και χρόνο για ανάπλαση των μυών κατά την διάρκεια της γυμναστικής.
If you haven't, you should go to physical therapy where they can give you stretches and exercises, and do other things in the clinic specific for you. Good luck.
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
Can i run with Posterior Shin Splint?????
Plzzz Reply ..
I almost started crying (of joy) doing the foot drag. That’s the most comfort I’ve had in weeks! Thank you!❤️
You're welcome! Glad it helped.
I had this for 4 years as a D1 track athlete. None of the trainers ever even figured out what it was. Thanks for this video, finally getting somewhere!
You're welcome!
do you still feel pain
@@marvin4503 I’ll occasionally get issues but my shins are basically good to go now. Unfortunately, I have now developed chronic bilateral hamstring tendinopathy and shoulder injuries so I honestly wish I could go back to shin splints. One piece of advice I’ll give to everyone: get your sleep. I’m 23 and my body is falling apart because I trained too hard and got far too little rest.
@@firstnamelastname9444Hi mate, I have had this for 18 months now. Really struggling to fix it as want to get back running longer distances. How did you do it?
@@greigpark8099also wondering how you did this
Watch some of my Stretches and Exercises for ANTERIOR Shin Splints here: th-cam.com/video/9_JaeEm3pXc/w-d-xo.html
I've recently taken up running and have discovered I've got posterior shin splints, devastated! But these stretches and exercises are fantastic, thank you!
You're welcome!
I also get these after a week or so of training for running. I really appreciate you making this video!
You're welcome!
I am an athletic person i do soccer and boxing then go to the gym at night I been doing so much stressing on my body especially on my calves that I caught a shin splin on both my legs and i took a 1 week off and during that week i did these excersices and I feel relieved i feel stronger and more agile thank you so much
You're welcome! I'm glad they helped.
This worked, i feel lot better while running. i am running for short distance though, but it is very helpful. I am also using foam roller massage after my cycling and running completes it gives me lot of relief, a big thanks for that,
You're welcome! I'm glad it helped.
Thanks!
You're welcome, and thank you for your support!
Thank you. You gave me some relief! I will continue to do these as part of my routine warmup
You're welcome! Good luck.
Thank god for you Dr Jo. Finally able to train again!
that first stretch rules dude. It is exactly what I needed.
Thanks ma'am, i've been suffering form this for the last month
You're welcome.
Dr Jo you have saved my life. Maybe im exaggerating cause its two am and i was in literal tears form shin pain but oh my god this video helped sm
Glad it helped!
These saved me today!!! I've been doing them before my long walks, too. Huge help.
Glad they helped!
Thanks doctor for such a valuable suggestion. The people like you, are proving to world that money is not everthing.
One question doctor, should i continue jogging with these symptoms of shin splints ?
You're welcome, and thanks :-) I would hold off on jogging for a few days, and focus on the stretches and exercises. If they feel like they help, you can slowly progress back into your jogging. Good luck.
My posterior shins don’t hurt when running but hurt when I touch them
Me too dude. Did you ever find a solution? Im still looking
Pulse Elims me too jump rope hurts do you find anything that helped you
I play soccer and it hurts so bad to the touch. The trainer tried to massage them out because they are so tight to the touch but it ended up in my ugly crying on the side of the field. I can’t find anything to help. thinking of calling a deep tissue massage place to try and get some help.
Well your lucky then
On Rotation same i have to sit out of it at volleyball and i'm worried they'll think i'm just being a baby ab it and wont put me on the team :/
Thank you Dr. Jo! I recently picked up running and I never knew what this pain was, this helped so much ❤
You're welcome! Glad it helped.
This lady is a hero to the parkour community
Thanks a lot... coming from someone who has always all childhood on a hospital campus (my father is an orthopedic surgeon) and lived among doctors from different specializations. I do and always will have the highest respect for the profession of doctors.
You're welcome.
this saved my life
I'm glad it helped.
Wow! Literally got instant relief from this.
Will these prevent posterior shin splints on future if done often?
Thanks
You're welcome. Yes, they can be used as a preventative.
If we suffer from this what should we do,we should stop running or what, tell me please
Romio mike if it hurts, its obviously going to slow down recovery time
This low key helped thank you
You're welcome.
Thanks that was very helpful. Do you have any stretches for knee pain?
+Cooking Lessons for Dad You're welcome! Yes, these might help: www.askdoctorjo.com/content/knee-stretches Good luck.
Thank you!
+Cooking Lessons for Dad You're welcome!
Thanks Dr Jo.. very useful as usual.....!!!
You're welcome, and thanks!
It was very helpful! Thank you
You're welcome.
Can weak hips cause posterior shin splints?
yay!! thanks dr. jo! I found your videos and started trying these immediately (while I was at work hehe). I've tried to incorporate calf raises more often into my stretching routine before I go on a run (I have my first half marathon in February!) That, as well as the stretch you showed in a different video where your standing off a step in a step ladder, for some reason makes my foot cramp up at the bottom. I've had this problem for a while, even before I started running more often. Do you address this in any of your videos or recommend one for me to watch? Thank you! Your videos are awesome, just signed up to your Patreon!
You're welcome, and thanks! I do have a video for foot cramping that might help: th-cam.com/video/uqrf22EzTSM/w-d-xo.html Good luck with your half marathon!!
I've had posterior shin splints for a long time now. Every physio I've been to focused on something different but mainly it was targeting strengthening the muscles on the anterior side. Problem is the posterior pain has become worse. Would you recommend cooling off the anterior strengthening and focusing on this videos exercises? I've had scans and anything worse than shin splints was ruled out. Matt
It's worth a try if the other stuff isn't working, but I really don't know without getting to evaluate you. Where specifically are you having pain?
Running is my dream and I hope 2 be a worldchamion by 2026 but am tired of quitting my training due to shin splints. But let try this out I feel it will work
This worked out for me and also developed my own exercisesof treating shin splints though it's no longer a problem coz my shins a stronger now
And you really very kind person...love you mam
Thank you.
I have a question, should I do these after my soccer practice or before my soccer practice?
Thanks doc.. it's very helpful
You're welcome.
Thanks, this is helpful! I will use them after the run!
+Zsolt Szigetvari You're welcome! Good luck.
Is there a muscle, or area in my lower leg (calf?) I should work on strengthening to take that strain off my post shins?
i did a pos tib strengthening with a resistance band. its called inversions if im not wrong. tie a band to a sturdy object and attach ur foot to the band. Push your foot towards ur other foot, away from the object
and should I come back to sports slowly, like do 10 min one day then 15 min the next?
I’m new to running; how do I know if it’s shin splints? It feels like there’s a big, deep bruise on my inner left leg, but also has a swollen lump. I’ve been resting, stretching and icing, but it seems to be worse than two days ago.
Thanks for your help.
That sounds like you might have torn something if it’s swollen.... honestly I’d see a doctor. And I’m just seeing this was from a month ago.... I hope you’re okay!
We managed to do a clinically study on a medical device here in Australia that showed effective treatment, would love to hear the thoughts of a trusted doctor about how the device works :)
Thank you Dr Jo !
You're welcome!
Hi Jo - great video. I have been suffering from posterior shin splints. Quick question - I have had this condition intermittently over the years. I run them stop, run then stop over and over. Could the cause of this be related to pronation of my feet?
Thanks. It's definitely possible that it's more of a mechanical issue if it continues to come back.
i have both anterior and posterior shin splits :( should i also stop the activities im doing untill they wont hurt while practicing them? (i do taekwondo, jumping rope and sometimes i run)
it Really Helped me A lot
i LOL at 03:53 you are so Funny :)
keep it up
I'm glad it helped! Thanks :-)
Thanks.. it's very helpful ❤️
I have no word for you really you are great . Love you . I again tell you thank you so so much ..
You're welcome.
Hai madam Iam from India I was suffer to mach posterior pain plz tell us what I should do?
How many days Can i do?
life saver!!!! skipping every night has gave me killer shin splints. cheers
Glad they helped!
Same! Alternate feet for 6 minutes total and voila, there go my shins screaming away.
Any tips for the toe drag if I’m not feeling the stretch? I’ve had posterior shin splints for a while now and I’m in dire need to recover😅
Well did u recover
Hey Doctor Jo, I developed Posterior Shin splints a couple weeks ago and tried no pole vaulting for a couple of days and icing it as this helped my perineal tendinitis a while back but after jumping again today they don’t feel any better. So I will definitely be doing these exercises. Also how often do I do them a day/week? And anymore advice for a quick recovery?
You can do these 2-3 times a day. Do you have access to a pool? Aquatic therapy can help while you recover.
Subscriber here:
How long before the average person gets relief, or what I should ask is how often and how long is rehab required at a minimum? Thank you for your videos!
It really just depends on how severe it is. So I don't really know since I can't evaluate you. In general, it can take up to 6-8 weeks of consistent treatment (therapeutic exercises can be done every day, 1-3 times a day), but if it's not severe, it might be less time before feeling better.
Around 1week madam complete next month I have training for police constable events could you please tell as me what I should to do?
Hello did you qualified the physical
Thanks a bunch!
You're welcome!
Hi Joe, Iam developing slight pain in posterior shin after doing these strecthes, Is it normal. Can i continue or should stop
I feel a lump or swelling in my lower leg which feels tender when I touch it. Is this a normal symptom of shin splints?
hello! I'm from the Philippines.I play basketball always ,
I also experienced the shin splint . Shint splint recovered but still back.
what should I do?
If you can, you should go see a physical therapist.
@askDoctorJo serious question. Does this mean that the stanky leg is a good shin splints exercise??😂😂
Most definitely! 😂
I started having the pain on the said part after buying my shoe. I only use it during playing sports and the pain starts around an hour after wearing the shoe. Do you think the shoe is causing the pain on my posterior? Thanks
+Alvin Cabamungan It definitely could be. If it is not properly fit to your foot, or if it is pushing your foot in a certain direction, it could be causing it.
+AskDoctorJo It saved me from 2 ankle sprain situations though but I definitely started feeling it after buying the shoe. Thanks for replying and the video!
+Alvin Cabamungan You're welcome! Good luck.
I will try this...
Thank you so much!!!
You're welcome!
Dr. Jo i had posterior shin splints. Earlier i had lot of pain even while walking ,but then i took some rest and add few supplements. Now the pain has gone. I am also doing the stretching and strengthening excercises that you recommending. But please tell me when should i have to start my Sprint training... Because 3 times it happened to me. I got injured,cure my self up. As soon as i start my training , in the middle of my training my shins again start hurting.
Did you start slowly back into your training before. You have to start off with very little, and slowly progress yourself back into it. Often, the surface you run on, shoes, and even hip and knee issues can cause them as well.
Thanks for your vids Doctor Jo!
My shin splint are on the inside of my lower left shin. When I do these exercises, I get most of the pain/ strain in the joint between leg and foot, to the left of my ankle. I struggle to feel strain in the part of my leg where the shin splints hurt. I this normal? I do it on my right side with no pain at all, and the flexibility in my right seems way better.
You're welcome! It depends on how it happened. Was this from a specific injury?
@@AskDoctorJo I have broken both my ankles, with the most recent being the left (about 1 year ago), so maybe that's why is it less flexible? The shin splints come on whenever I try and incorporate running into my exercise though.
It's very likely.
I'm your new subscriber ... I have shin splints since 3 months what should I do.
Do you know for sure they are posterior shin splints? If so, the above video should help.
I feel that first stretch only on my lower calf. Any suggestions for that?
Either I'm too flexible for these stretches or I'm doing them wrong because I feel absolutely nothing when doing them. How do I stretch the inside of my calf when most stretches don't work?
Do you have an injury? If you have an injury and you don't feel anything, you might not be doing them correctly.
@@AskDoctorJo I'm going to get it checked out tomorrow to rule out whether it's a stress fracture or not. I'll keep trying these stretches though. Thanks!
You're welcome! Good luck.
Madam I have posterior shin splint but this 15 I have police exam physical is there what can I do please help me
Hi I am a very athletic person and have been playing laccrose but all season have been struggling with shin splints have tried stretches and feel like it is getting worse and I don't know if it may be a stress fracture
That's always a possibility. The best thing to do would be to get x-rays to know for sure. Good luck.
How many foot drags, how often??
It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. This might help: th-cam.com/video/Uo2Bz7F339I/w-d-xo.html
Wow simply impressive
How often should you do these? 2x a day or something?
Therapeutic exercises can be done 2-3 times a day.
I have a stress fracture - should I wait until it heals before I start doing these exercises?
Yes wait for it to heal
Do not put any stress on it. Take it easy for the next few weeks. No need to aggravate the fracture more
Had to cut my school workouts today cuz ts so painful
I like this funny doctor❤
Hello doctor, I have been facing with pain in the similar posterior region for last 6 years, upon touching it pains and when I start run then on 3rd day it will swell up, the tibia had some internal stress fractures which got healed but no one is able to relieve me of my pain. Is there anything that could be done
Unfortunately, I don't know since I can't evaluate you.
How are you now brother
doctorJo, may i ask if it is normal that whenever i come out of the stretch (the one where you got to your knees with the toes pointing outward), i get plenty of clicking especially in the leg where the posterior shin splint is more pronounced . Is this something to take note of ?
It could be the tendon rolling over the bone. Have you been to the doctor for imaging yet?
no i have not, i always thought it was something i could stretch or work through. i've been doing track for couple months now and unfortunately been dealing with shin splints for some time due to poor milage management on my part, , i do get calve tightness as well that i do massage and stretch regularly. There hasn't been any visible swelling or redness around the posterior area but it really hurts whenever during sprinting sessions. it really affects my training and i hope it gets better soon so i can get back in it , it is quite upsetting
I hope so too. It might be worth getting an MRI. The clicking makes me think it's a little more than shin splints.
Dr, how long that i have to take rest....?.....
It depends on how severe the shin splints are.
I run everyday and when I do single leg hops, my posterior shin hurts a lot. Is this an indication that I have posterior shin splints?
It could be. There a few ways to figure out if they are indeed shin splints. Shin splints develop if you all of a sudden increase your intensity of workouts(runs or otherwise), change to a harder surface(cement/concrete). If you've done any of those recently, then it is most likely a shin splint, but also you can look up and see if you have shin splints or not. There are plenty of experts out there. You can check out another channel called Bob and Brad. Two great guys with great advice for everything
Hi mam..thank u a lot
You're welcome.
I think i have Posterior shin splints what is the recovery time to get back to running?
It really depends on how severe it is.
@@AskDoctorJo I can now walk pain free i still get a bit of discomfort in the morning but it wears off within 30 minutes. I have rested all week, I developed bruises there yesterday after i foam rolled, i cant find any information tho on recovery time to start running again.
It's hard to say since I can't evaluate you. It's different for everyone. You definitely need to try some strengthening exercises before running though, and see how it feels.
Pre or Post Running? Or Both?
Both would probably be best.
@@AskDoctorJo I was told a few days ago that I probate by 5 degrees. I'm now wearing a 3 degree corrective insole. Strapping my shins and wearing compression socks. My first run with my insoles will be tomorrow. I will stretch prior as suggested and ice and stretch after.
I've suffered from shin issues for years. Never found a solution. It's not uncommon for me to self inject diclofenac a few times a week as well as pre run painkiller dose. As you can imagine, I want to stop all that asap. Do you have any other tips?
Insoles are probably a good idea. Usually if they are chronic, it's more of a mechanical issue, not just tightness. Have you ever had a running analysis done by a PT?
@@AskDoctorJo well, it's certainly related to my locomotion. My 5 degree pronation rotates my hips forward too which can lead to lumbar pain. I've had pressure plate tests etc but nothing came of it. So, these insoles I have will hopefully assist in correcting my issue. My orthoped suggested if my pain persists after wearing them for a few weeks we may need to increase from a 3 to 5 degree correction.
@@AskDoctorJo ultimately if nothing works is there a type of surgical procedure that can eliminate it?
can i do this before i run ??
Yes. Good luck.
thank you :)
+siddharth pathakala You're welcome!
Thank u doctor
You're welcome.
Can you make video on height increase exercise
I don't think there are any exercises for that.
Hello. I've been playing basketball for 3 years very intensively and without enough resting and without warming up. When I step on it I have a fallen arch. But when There is no pressure on my foot there seems that there is an arch. I have posterior tibial tendon pain, heel pain and shin splints. I have been resting for almost 3 weeks. Could you please give me any recovery tips?
You should really be strengthening the arch as well as stretching if you haven't been yet. Just resting won't completely heal it. The above video should help. Good luck.
Thank you for your time. You are indeed funny and sympathetic.
Γεια σου Ορέστη.Εγω είχα άρχισει τρέξιμο πριν 2 μήνες και με είχαι πιάσει πόνοι στα καλάμια posterior.Εκατσα για 2 ευδομαδες και μετά ξανά τα ειδια.Εχεις να με προτείνεις καμιά συμβουλή??
@@gianniskagelaris6744 Γειά σου αδελφέ. Του καθενός το ζήτημα είναι και διαφορετικό. Έχω ελαττώσει την δραστηριότητα. Θα σου πρότεινα να απευθυνθείς σε έναν καλό φυσικοθεραπευτή για να σε αξιολογήσει και να σε συμβουλέψει. Το δικό μου ζήτημα είναι θέμα χαλαρών τενόντων εκ γενετής και χρειάζομαι ενδυνάμωση, διότι η υποδομή σου και πολλών δεν μπορεί να ανταπεξέλθει στην σωματική καταπόνηση που το υποβάλλεις. Άρα χρειάζεσαι αποκατάσταση και σταδιακή ενδυνάμωση των ποδιών, διότι πολλοί μύες είναι αλληλοεξαρτώμενοι. Δυνάμωσε πολύ τα πέλματα, αστραγάλους δάκτυλα των ποδιών, γαστροκνημίους. Να δίνεις και χρόνο για ανάπλαση των μυών κατά την διάρκεια της γυμναστικής.
@@ΟρέστηςΜοσχόπουλος ναι ισχύει αυτό για την ενδυνάμωση γιατί κάνω τώρα squats προβολές και γαμπες και βλέπω μια βελτίωση.Μπορει να έχω αδυναμους μύες
what if these excercise's doesn't heal my shin's
If you haven't, you should go to physical therapy where they can give you stretches and exercises, and do other things in the clinic specific for you. Good luck.
AskDoctorJo thank u!
You're welcome.
I am suffering from posterior shin splints
I got both anterior and posterior 😭
I get it because of my collapsing arch 🥲
Do you have video for the anterior shin?
+Lancers262 I do. www.askdoctorjo.com/content/shin-splints-stretching Good luck!
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You are cute and smart....a rare combo:)
Thank you very much !!!
You're welcome!