Shin Splints | Medial Tibial Stress Syndrome (Exercises, Rehab, Strengthening)
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- เผยแพร่เมื่อ 2 ส.ค. 2024
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Do you get shin pain from running, jumping, playing sports, or doing other activities? Check out this video to learn everything you need to know about shin splints, including exercise progressions with exact sets and reps.
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Intro (0:00)
Medial Tibial Stress Syndrome (0:14)
Who gets shin splints? Why? (1:31)
Load Management & Activity Modifications (2:35)
Resistance Exercises (3:03)
Exercise #1: Front Foot Elevated Split Squat (3:29)
Exercise #2: Single Leg RDL w/ Knee Drive (3:54)
Exercise #3: Heel Raise (4:20)
Exercise #4: Dorsiflexion (4:48)
Exercise #5: Standing Fire Hydrant (5:07)
Plyometric Exercises (5:33)
Return to Running (7:02)
Gait Retraining (8:38)
Guidelines, Not Rules (9:05)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thanks for watching! Here's the blog with references: e3rehab.com/blog/shinsplints/
7:25 NINE TO 12 MONTHS FOR RECOVERY? REALLY?
If you listen carefully, while reflecting on how your training got you shin splints, this video is an absolute gem on explaining how to prevent them 🙏🏽
Thank you for sharing your expertise on these well produced videos.
One of the more helpful videos on shin splints! Thanks
Thank you for such a great video with the bibliography, incredible job man. I now have a guide for my recover 👍
You guys always put in so much effort into all your videos. Extremely informative!
Excellent video. So so good!
This is really really good video! Thank you!
Very informative! Love your editing.
Great knee exercises. Thank you so much!
I went hiking on vacation to a mountain in Peru and then I have shin and knee pain. I can´t workout at the gym as I normally used to. I dont have a lot of pain but it´s not comfortable. I am watching all of your videos to get better. Thank you so much
Great content. I’ll share it with others❤
Thank you for such a great, informative video!
Thanks a lot for this video! It's highly informative and educational. I've already began doing the exercises.
Awesome information, thank you!
Thank you very much. Great work
Excellent video! Thank you!
This information was very educative . thank you.
thank you for your content! full support from a young physio from France!
great analysis and hope this will help me to understand mtss better as a distance runner and marathon coach. Thks.
Saved my life
Great video, thanks.
So much thoughts and work have been put into this! Extraordinary Job! so easy to read and watch
Thank you!
I’m a beginner track runner and I got this for the first time like last week and it won’t go awayyy I wasn’t sure what else to do but the exercises helped reduce the pain a lot so highly recommended 👍👍
Omggggggg amazing thank you so much 🥰🥰🥰
Thanks! Always informative!
Thank you!
Thank you so much ❤
Great video
I've been having troubles with shin splints for several weeks and feel so blessed to find this video. So much research-based info at one place, thank you!
Does it gone ? Or not
Thanks!
I come back every once and then for this
Superb quality
I am experiencing shin splints because of playing football after so many years has passed, I am happy to find this video.
Does the pain go away when you do these?
Same here
Same here. Please tell me if you find anything that seems benefit
Thank you so much for this video. I thought it wasn’t a shin split since it was in the middle of my lower leg. Now that I’ve figured it out i gotta start doing these strengthening training.
Thank u so much
very nice, thanks for sharing
Does the pain go away when you do these?
I’ve been needing this today was one of the worst runs of my life 😭
Great video. Been suffering from shin splints since July2022. Started my rehab last month - hopefully back to playing football before too long.
Bro i also play football and started feeling pain in my left shin few days back I think it happened because I played too much after a long time from 2 3 days i am doing rest what should I do to recover! Help me M8
Have you recovered ?
Glad I found your video! Not because it hepe me alot, but it confirmed all my theories that I'm having.
I've been struggling with shin splints for 9 months since I started football again at the age of 38 (LOL) and what I found quite recently is that the solution is not massage, stretching etc, but to improve the range of stress I can put on my lower legs.
Therefore, it just recently hit me, that I should perform plyometric training, because it is very similar to the motions of football. A lot of jumping, side forces on the lower legs etc.
Been doing it for only 2-3 trainings so far, but the recovery time has been ALOT shorter already. My theory is also to do the excercises with low intensity at first, but increasing it along the path.
Hopefully the curement is not only temporary, but persistent 🙂
Did you fully recover from that now? or was it just a temporary recovery?
Great video! What about for recovery when it’s sore after exercise? Ice?
Been stuck with it for 3 years, will try more of these excersizes
Me too for 4 years now but non of these exercises seem to work. Also been to many physiotherapist but also without any succes. Such a frustration as a runner🫠
@@suppliers9855 for me it has been going slightly better. Been doing these excersizes and a lot more. I try to do 1 workout/run a week where the pain is slightly noticable, and the rest the pain needs to be minimal.
Also a healthier high protein, low sugger diet with creatine, also probably plays a role
I stopped playing football for weeks due to shin splints I wish this could help me get back to action ✌
This is the one, which is best in shin splints and all is watch it and cure it .
STAY HEALTHY!!
I think it would be great if with each exercise you talked about the muscles that I should feel most active
I had a question in regards to the progression of exercises. Should I start with resistance exercises? If so, when should I progress to adding plyometric exercises? And when should I start a graded running program?
Otherwise, great video! Very informative!
I don't know if you are following my life.. just going through Shin Splints from past few days.. and whoosh here's the video..
Have these exercises helped?
@@ryanwilson7241Does the pain go away when you do these?
I started jogging a five week ago because I don't have good health. I cannot do other exercises, I don't have the money. I work two day a week for two more months and in two week I have three weeks off because not enough work.The pain is in front of the tibia. I will try those excercise, I hope the pain will go away. I really want to have a better life style.
Hey! There are plenty of really great workouts available on youtube while you heal your shins. For example Move with Nicole - fantastic, short and easy strengthening pilates! And it doesn’t impact your “running muscles” in an intense way ❤
@@KiwiihSan thank you so much. I will try them. Pain is gone, but I didn't do any exercices since the start of july. I got too sick. Feeling better bit by bit. I'm looking forward to start again with the recommendations
Thanks
Fully body workout before start has stopped lower leg pain first half a run for me.
That was the best video on shin splits I’ve ever seen. I’ve been doing these exercises for 1 month, but when I spend too much time standing (like on a weekend cooking and cleaning all day), the pain returns, and it gets better with rest. When do you think I’ll be able to start the jumping exercises? When do I know I’m ready for this next step?
Do u have flat feet? Get proper inserts for your shoes. And I think plyometrix exercises are what makes your bones stronger to shin splints in the first place. Do them
@@floatyseagull9472 I would say, go without shoes. Otherwise you're not tackling the problem, only tackling the pain.
Hey can you guys please direct or make a video about Duck Feet. I've been embarrassed for years and I'm not expecting knee pain now but I'm trying to protect my future
I found using voltaren, then tiger balm helped a LOT, as well as a massage roller
I didnt want to stop playing football so I just didnt, tiger balm carried the fuck outta the pain management
10/10 would recommend
Do you have a video of exertional compartment syndrome?
Thanks for a great video! Question: can (and should) I do the jumping excersises when I have shin splint pain or should they be done in a pain-free period as prehab?
It's better to jump pain free
im a ballet dancer and honestly this is the worst pain ive ever felt
me too, has it gotten any better for you the past year?
@@janasophie1969 thank god! but only bc i stopped with classes for vacation
My first go how long till you went back to traing
I agree , had me can’t run for a month , just rest and pills from the doctor
I want this pain so that macrofracture gets created and my height will also increase
For the last two weeks I’ve been having problems with my shins since I now go to uni and have to walk to my bus station, mind you it’s probably because I have to fast walk with very unforgiving flat shoes like converse or vans since I don’t usually give myself an extra minute or two to walk. But recently I started wearing alphabounces meant for running and I go at the same time, probably at the same speed and have almost no problems in my legs anymore. It also may have been because I was exercising everyday after being super inactive since I used to drive everywhere and stopped doing any exercise in general. Maybe it was an accumulation of working out more, then having four days of rest due to homework and getting proper sleep, which allowed my body to adapt to my new lifestyle of having to walk more
How you feeling now?
I have a question, should I do these after my soccer practice or before my soccer practice?
My injury took a month, I took enough rest and went to physical therapy. How long do I need a rehabilitation period to return to running? Do hot compresses and massage help me come back faster? please help me🙁
Is there a guided programme for gymnast who is thinking to shift from artistic to aerobics?
I wish i could donate money to thank you for this vid but im just a 16 y/o athlete from philippines and this helped me a lot
Do you start the plyometric training once you are pain free?
I'm a ex boxer and started training for a charity fight I have bad shin splints and doctors said I have mtss today. Literally stopping me from doing all the training I need to be doing grrr
Does the pain go away when you do these?
@@mr.castle7819if youre still skeptical, dorsiflexion definitely helps, it improves the anterior tibia which help reduce shin splints
While dealing with shin splints, I was told to get compression sleeves. I'm wondering , is there any science or evidence showing the benefits of compression sleeves for shin splints, and when during the recovery process, should they be used, if at all?
Hello, yes I run around 20 to 25 mi. Per week. I'm 60 yrs old but fit. I first noticed when I showered as I would wash the area of medial tibial. It's been 3 months since I stopped running however I do stationary bike and squats ect.... I'm frustrated I even got custom made orthotics. I only feel it when I rub or palpatate hand in that area. I don't feel anything when I run or anything. I didn't want to risk getting a stress fracture. Not sure what to do. If you have any thoughts. Thanks!!
Mine started after I rehabbed from a fracture in my tibia
I have right leg interior and posterior shins pain .
if i do elevated split squat for my left leg my right leg shins start hurting me is that ok ?or i should do only the injured leg?
I have been getting wrecked by posterior tibialis tendonitis / shin splints for almost a year now, I'm going to give this routine a try. For how long do you recommend doing this routine for before some results might be seen?
hello man. what have been your results? u still there?
How did it go brother?
@@ok-vv5voاريد علاج
I've also been dealing with posterior shin splints for about a year, including two full months off from my impact sport. What were your results with this program? I'm worried I'm never going to properly fix this and eventually it's going to take me out forever.
Hello sir I am a high school track runner I have been shins splint for 5 months and I still have it, I did a physical therapy I still have it I really really!! Hope your exercises helps me. Nevertheless when I perform plyometric exercises it hurts so bad it's like I am running I hope you will take one minute from your precious time to answer me thank you
Hey m8, how is it now?
I get my wain in the outer section of my shin bone
So the kneesovertoesguy basically, is good for shins and knees.
What if its the outer lower side
Great video, very professional compared to others. However, in my case of having lower leg pain, which I don't even belief is shin splints anymore, i have it for over 10 Years now and seeing multiple specialists-physios, osteopaths, orthopaedist I still didn't find the cure. It seems the problem became not with the edge of the bone, but the tendons and just the fascia laying down in multiple direction (posterior, anterior, lateral) tendons. The closest therapy of relief I found a guy with unorthodox style which he did visceral therapy of my gut basically and it goes away for like Two weeks or more ( just half an inch on the bone pain was left, but all other symptoms gone, better sleep and Training pain free). What would you recommend and do you have any theory why any rehab & rest don't work for me and what type of injury/disease is this?
Just to add this MRI, USG, X-Ray didn't show nothing pathological.
A "cure" may not exist. Pathoanatomical diagnoses and imaging findings aren't always necessary for rehabilitation. For example, imaging is not required for MTSS except to rule out other conditions like a suspected stress fracture. Also, as I mentioned in the video, shin splints aren't well understood and there's no definitive research on how to treat them. However, I created this framework based on the population who most often gets shin splints - runners. My recommendation would be to work with a physio who can help you identify your goals and reverse engineer a plan to meet those goals. In most cases, it's unlikely that there will be a "flip of the switch" regarding symptoms and function. Social media has led us to believe that there's a quick fix for everything, but that's rarely the case. I hope this does not come as negative as it's meant to be sincere. Best of luck, Adam.
I've always been told to increase my cadence (as in taking more steps per minute) but would it be more beneficial to lower my cadence and take bigger steps when running/jogging?
It’s better to do the opposite. Shorter strides in order to reduce the stress on your joints.
Honestly 99% of shin splints are absolutely shit and filled with pseudoscience. This video was spot on. Absolutely excellent
Thank you!
Has this helped your shin splints?
What are you doing here 😂
My pain is the outer side of the shin.
Does anyone know what that is? It sounds like other physical therapists say there’s two different types of Shin splints the inner or the outer but this video says it’s not shin splints if it’s on the outer side of the shin
do these treatments work for anteripr shin splints?
Recommendations would be similar.
@@E3Rehab Do you have a video on anterior shin splints or can at least give a few pointers as to how to deal with it?
@@E3Rehabhi so the same would be for anterior lateral shin ?
greaaaaattt
Does the pain go away when you do these?
Can you translate to bro science?
Yeah the Army doesn't really have the patience for a program like this. 😅
I am badminton player and it feels worse to get slowed down in our game play
Can't move smoothly
Feels I have aged sooner than expected in my 20s
iam discus player i have shinsplints for 3 years can you help me online ?
Yo just do the graded running program shown in the vid without cheating your way down. I am currently at 30 mins in the program. I have been suffering for years too. Hope this helps.
@@joeljoseph4847 how did it go? Did it help you cure it completely or did something else help you as well? I hope you read this 😂
@@janspodarev1586Does the pain go away when you do these?
Can plantar fasciitis be the cause for shin splints? Thanks
"3+ months of shin pain can mean 9-12 months before recovery" How about the 3.5 years of shin pain I've had? Lmao
What can i do if surgery isnt fix my medial tibial stress syndrome?
Have i chance for runing again in my life? I live with this problem like 8-9 years.
Does the pain go away when you do these?
@@mr.castle7819 Im doing not exactly these exercises but i had to do alot others exercises for it but cant fix this problem. And im after a unsuccesful surgery to.
Tomorrow use all step one by one, then I will tell you the result after 1 week
What's the result?
Rubbing your shin splints away is the best, makes me want to have em all the time
Dayum im a weightlifter though....
4th!!!
the one legged lateral jump looks like a knee injury waiting to happen to be honest. and if you're landing flat footed you're probably doing more damage to your knee than good. you would have to land on your toes to absorb the shock with your ankle.
Pretty clearly stated in the video to land on the balls of the feet
I don’t think they need your input
Anybody have throbbing pain when they lie down in bed and wake up with it ?
First
7:25 NINE TO 12 MONTHS FOR RECOVERY? ARE YOU KIDDING ME?
Great video
Thanks!
Thanks!
Thank you!