How to fix shin splints | Shin pain kaise thik kare | Exercises for shin splints in hindi
ฝัง
- เผยแพร่เมื่อ 25 ก.ค. 2024
- A shin splints is common overuse injury that occurs most often in runner's or people starting running to run or walk for exercise or participate in marathon activity without any practice or warm-up. For the most of majority of people,this can happen when they trying to increase training volume intensity "too much,too fast" ( Army selection ) and as a result,the muscles are strained.
Symptoms of shin pain /shin splints
● Pain and tenderness medial side of shin lower 2/3 area
● leg muscles soreness
● Mild swelling at lower leg
● Pain in lower leg after exercise or running
● Painful ankle movement.
Causes of Shin Pain / Shin splints
● Repetitive stress ( Running, jumping)
● Muscular imbalance
● low calcium intake
● biomechanical irregularities
● overpronated feet
● Wrong running technique
Treatment of Shin Pain /Shin splints
● RICE method of shin pain
-Rest, Icing, compression, Elevation
● Proper calcium/Vitamin D diet
● Correction of overpronated feet ,Running biomechanics
Exercise of shin splints / Shin pain
● Ankle dorsiflexion with resistance bend
● foot inversion with resistance bend
● Calf muscles stretches
● Calf raises
For more enquiry :- 7737396799
PhysioPoint
Dr.sunil tank
Sports physiotherapist
G-25,Rama heritage,central spine, vidhyadhar nagar,jaipur -Rajasthan
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Thank you sir ❤ mujhe 2weeks se ye ho raha tha
Aapka video bina search ke aaya.
Sir bahut hi sunder vedio aapne ham logo ko help kiya
Best explain 👍👍👍
Thank you doctor sahab for your helpful video 😊
Thanks for this video
Thank you sir ✊👍👍
Nice video and good explain for exercise
Very good video👍
Informative
Vid acch lga ❤️❤️❤️❤️
Bahut achcha
Thanku sir
Very nice sir
if you do 5km daily running then you will get shin pain but after taking 1 day gap it will stop paining automatically...no need to worry
Ghanta no need to worry brother.. I have that pain keep coming back despite rest and medicine.
@@hanudarji1344 Are you do streching before every run? Take 2 days rest and run only 5 days, use good quality shoes , take protein rich diet, these things need to maintain bro...
@@hanudarji1344 whi toh bkl bolrha no worries mereko daudne m g pehle fatti h shin baadme
Arey Bhai mene 4 running Kiya ki mere KO abhi tk pain hai
Running ya jumping ya washroom Jata Hun to pain wapis aajata hai walk krne se nhi hota
Running chore hue 10 din ho gai hai.
Thank you sir ❤
Thank you
Thank you sir.
Thank you sir 🙏
Tnq sir itte schhe se samjhane k liye mera shin pain bhut jyada h mere liye te video bhut important rhegi for treatment nd exercise tnq ❤
Hello Bhai apka thik ho gya
Sir ji dd50 shine pain me kam karega ya nahi please reply me
Sir mera delhi police ka physical 6ko h or me shin pain se preshan hu. Muje acchi si pain killer tablet bta dijiye plz sir
Thanks g
Nice
Best video
Nice video 💯💞
Sir ek back strength ke upar video
Nice 👍👍👍👍👍👍
Good
Shine pain he to 5 km walking kar sakte he ..
7 din ke baad exam he 5 km running...
Achcha ha Sir 😢😢
Sir sin pen me Hadi me ganth ho Gaya hai kese thik karenge
Sr mi fast bower hu .mi bowling me jb jump leta hu to sin apit pain hota h .rice method ka use Kiya ..fhir v or straighten Kiya v.
Moov spray kaam hoga??
Sir maine 2.4km k liye running krna shuru ki hu mere pair m bhut dard ho rha 10din s kya y theek to ho jayega na sir plz reply sir
Rest kre s kuch nhi hota, ground ka dard ground m hi jaata hai 👍
Thank you doc
Sir Mera 2 din bad mera physical hai aur Dard bnd nhi ho rha hai
Please urgent treatment bataye
Nutrition check k liye kya karna h kitne paise लगेंगे
nice video but mera running hai kuch din me to kaise thik kru 5 km race hai pls help me
Tablet ka nam bi bta do sir
Sir me thodi hight se jump kar li thi to ek pair me dard ho rha hai😢😢
Sir hell pain exercise bolo sir plz
Kuch nhi hota rest kr krne ke bad fir running krte h to fir pain start ho jata h
Agree
Bhai isme running kr sakte hai kya bhai
I agree
Agree
Maine 2 month rest kiya but ab suru kiya but fir start ho gya
Sir mere per ke angute me dard or soojan h 6-7 din ho gye khatam hi nhi ho raha hai
Tibialis anterior mein problem hai iski wajah se bahut pain hota hai especially in lower leg exercise karne se dard hota hai aur rest se nhi hoti, walk karke bhi dard Hoyta hai
Sir ankle pain hota plz kuchh btaeeye
Ye mujhe dorte vkht hota hain or rest karne par apne ap thik ho jata hain par fir dorrna suru kiya to firse dard hona start hota hain main basically bohut lamba dor skta hun thakta v nahi par iss dard ke karan ruukna parta hain leg numb hojata hain😢
Same problem 😢
Bhai ye shin pain hai shin splints alag hai shin pain mai bas icing karo aur mitti wale ground par running karo running se pahle straching bas thik ho jayega kuch din mai
@@clutchagni638 दोनो में क्या फर्क है?
Sir mere sin pan wale area me ek gath (thakka type) ban gya hai
Please help me sir
shin pain hone pr rest lena chiye ya thoda bhot workout krlena chiye ?
Elevation ky hota hai??
Koi medicine bhi h kya
Sir meri mp police ki running h mere ek pair me dard hota h mene medicine bhi li h lekin thik nhi ho rha h ab kya kre😢😢😢
Agar calcium ki kami vajah se dard hota hai to konsi tab leni chahiye for calcium
Calcium and vitamin D medicine
Sir mai Bihar se hu sir mere pair me shin pain ke karan ek pair Mota ho gaya upaye pataye
Sir Mera bahut shin pain hota hai kya karu Aisa extersize karne par ek din ke liye teek rahta hai fir chalu ho jata hai
Sir g meri 21 nov 2023 ko meri army ki runing lagi hai 😢😢😢😢 plese bhaiya help me
Hello sir
Mera naam DIGAMBER h (Bihar)
Main 28 year ka hun
Mujhe 2015 se hi shin pain h
Avi Tak thik n hua h
Wo sb excercise Kiya hua phir v thik n hua h
Dr ko v dikhaiya , x-ray,MRI,sb krwaiya sb normal h
Phir v thik n hua ab kya kare ?
Acha
Mera bhi flat feet hai lekin mujhe shin pain nehi hota hai pahle hota tha to leg exercises se thik ho gya
Ex . Kese kare
❤
Fast bowler hona bahut hard hai 147 speed ne dono legs me shin pain bharha Diya 😢
Ye pain jisko hota hai bhi jane ...jata hi nhi ...😢mera 6 month bhi nhi gya....
Sir mere pero me bhi hai shin pain
Sir muje bi bhout jyada shin pain rehta hai bhot se Dr se dikha liya but aram nhi hota madcine bi kafi kha chuka hu or meri nas dbi hui h back ki MRI krvayi thi mene ab btao sir kya kru m bhot presan hu is pain se😫
Kon shi daba le
Sir mere 2 june ka phigekal he shin peain band nhi ho Raha
Bsf ho ho gayi pass
Mera hota h
5kilometer roz chalta hu lkn mujhe left tang main dard hota hain
Muje yeh problem jaldi chalte hue b hori hai😢
Pain ho to running kare ya nahi
Regular running na krein pain badega agr shin pain hai to, ek din full running k bad 2 din rest kia kro , 3isre din running jab kro to supprters laga k kro stress kam padega and 1 month tak ese hi kro jab tak adat na ban jaye
Main sub kuch kr diya sir rest karle tho Kum hota fir running shuru karte hai tho 2-4 din main wapas aa jata hai silicon in sole or Nike ka shoes use karne ke baad bhi khatam nahi ho raha hai 3-4 saal se pareshan hu 😢😢
Bhai vitamin d3 ka teblet or calcium ki dava kha lo sahi ho jayega
@@techstatus1140 sub kar liya bhai 2-3 maheene khaya fir bhi kuch asar nahi hua😔
Sir muze shin pain baar Baar ho rha hai . kucch din rest krta hu to tik hota hai . fir se running start krta hu to 2,3 din baad firse shin pain start hota hai. To ise permanent cchutkara paneka ka ilaj kya hai?
Bhai abhi tak thik huaa ki nahi plz really
Sir only running karte huye hota hai sin pain or race khatam karne ke baad bahut hota hai
Jump karne se jiyada dard hota hai bro
Bhai running krna chor diye ho ya pain me krte ho running Mera army ki running hai 15 nov ko bs 25 day baki hai kuch batwo help me bro 😢 mera dard krta hai jab running krte hai toh dard nhi krta hai jab kr lete hai toh dard start ho jata hai
@@AdityaSingh-ul5yi Mera bhi army bharti bhai apka pair thik huaa kiya
@@MAHENDRAYADAV-iy4sf rest kro 10 day thik ho jaye gi
@@AdityaSingh-ul5yi 15 dec se ko bharti hai bhai
1month se hai rest ke bad bhi nahi thik hora
Bro too doctor ke paas jaao kyoki ho sakta hai ki mini frecture ho gye ho jo ki medicine ke baad hi thik ho payega varna ek umra ke baad ye bahot jyada problem dega
Sir आपके व्हाट्सएप no मिल सकते है क्या बहुत जरूरी है
Mera kuchh din bad Indian army kr running hai 10 din se pen ho taha hai thik nahi ho raha hai
Same bro
8:05
Ek hi pair mai dard aa jata hai sir
Same Mera v kya koru bhai 😢😢😢
Same mera.....chala bhi nhi jaa rha hai
@@soorajsharma3148 bhai apka thik huaa kiya
@@riponnath7243 bhai apka thik huaa kiya
सर क्या पैर के पंजों में भी शिन पैन हो सकता है ?
No shin pain sirf ankle.se upper hota hai
At particular point. ..
Jaise panjo k takhna me
@@DrSunilTankPhysioPoint Sir mera dard nhi ja rha plz btaiye kya kru
@@LuckyBhai0005 bhaiya aap thik huye muje bhi batao bhiya kaise thik huye bhaiya me boht preshan hu mere shin pain thik nhi ho rha h please reply bhaiya 🙏🙏
Tez chalne pr bhi pain hota hai 😢
same😢
Same 😢😢
Same
th-cam.com/video/7V-Cpea7wdw/w-d-xo.htmlsi=e_Awbb3VfowH7uMx
Jinko bhi shin bone problem h mtlb shin bone me pain h wo #GNC calcium citrate leker dekhe 4 tablets per day
10 days me result milega👍
Or agr muscles ki problems h to wo excercise or theropy se hi thik hoga👍
Weight jyada hone se hota hai 😢
Ye sb exercise Mai 4 months se kr raha hu kuch nii hota pain hota hi hai
Kuch nhi hota hai lagta haiiske santh hi jina hoga
@@Adiparmalbhai pain kesa hai ab?
@@AryanRana-mv2fv sprint lagane me pain hota hai
@@Adiparmal haadi mai touch krne mai nhi hota?
@@AryanRana-mv2fv bro tumko kitna time hua running karte
Sir mai INDIAN ARMY running ke liye taiyari kar raha hu ........sir mere pair m dard hota h shin bone mein or calf muscle mein ye dard December 2020 se h or abhi 7 mahine ho gye h sir......mai thak chuka hu sir ji doctor ke pas jao to wo bolta stress fracture h rest karo rest se hi theek hoga or thoda bahut mehnga dawaiya likh deta or x ray mein pese barbad karwa deta h ........lekin sir mene 1 mahine se upar ka bhi do bar rest kia h sir........m bahut thak chuka hu jindagi se 7 mahine ho gaye theek nahi hota pure din hath se pair ko hi sehlata rehta........Sir bahut ummeed karke aapse ye message share kar raha hu plz meri help kare sir .......mujhe guideness de mujhe kya karna chaiye jese hi mai dod lagata hu bas 7-8 din laga pata hu so hi bahut dard karne lagta......filhal to mai 22 din se rest par hu ........sir pls mujhe bataiye kya ye dard rest karne se hi jaega or rest karne se jaega to kitne din m jaega or kya dawai lena chaiye iske liye 😭😭😭😭😭😭😭😭
Bhai mujhe v same problem h
Mai v 6 month se rest kr rha hu
@@rahulkumarsinghrahulkumars5863 Bhai theek nahi hua kya
@@PrashantRajawat80 abb thik hua ?
Shin supporter lga ke running kro mujhe v phle kuch jyda hi tha main ise lgakr running krta tha ab thik h
😂😂😂😂😂😂
Shin pain bar bar kyu aara hai
Abhi thik ho gya bro tumhari 😢😢😢 Mera to bohot din se ho rahi hai 😢
@@riponnath7243 nhi yr br br ajata h wapis jb jb running krta hu jada
Calcium aur vitamin d lo achhe se + garam paani se sikai din me 2-3 baar kam se kam.
1-1.5 mahine me ho jayega theek.
Aur running jumping avoid karo
Mera bhi ho rha h. Mai bhi theek kar rha hu apna shin pain
@@ayushjindal1823 ok bro 🤗
Sir ye pain kitne din me khatam ho sakta hai
Kaash school me yesb basic sikha diye hote.🥲
Nice
Good
Good