3 Rehab Exercises for Posterior Shin Splints
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- เผยแพร่เมื่อ 1 ต.ค. 2024
- Today’s video covers rehab exercises for posterior shin splints, which create pain along the inner part of the lower leg.
Medial Tibial Stress Syndrome (MTSS) or ‘shin splints’ describes a repetitive stress injury of the anteromedial (front and inside) shin region. This issue typically causes pain along the middle-distal tibia that is provoked with exertion.
More recent evidence suggests that this condition is more complex and could be caused by a number of stress injuries, including tendinopathy, periostitis and stress reactions of the tibia.
While the pathophysiology of MTSS may be complicated, the condition typically involves situations where the body is not able to heal due to excessive loading. Following this logic, the vast majority of MTSS cases can be controlled by managing the stress that is being applied to the system. This could include manipulating five major variables:
1. Training frequency, volume or intensity
2. Technique/form
3. Equipment (training surface, shoes)
4. Nutrition
5. Resistance training
Resistance training exercises that improve the musculoskeletal system’s ability to tolerate load can be effective when looking to successfully manage this condition.
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Would you recommend doing these activities on a daily basis once the period of rest is complete? Or should these be done even while resting from the activity (running in my case) that caused the inflammation? Likewise, do you recommend continuing to do these exercies daily even after recovery to avoid a repeat? Many thanks!
Something important to understand for preventing and rehabilitating lower leg injuries is that bones best respond to short duration mechanical stimuli. While long duration activities like walking or jogging can increase bone density in lower legs, most of this stimulus comes from the first few minutes or less of activity, after which the bones are mostly desensitized and just accumulate stress without much additional stimulus.
That means endurance runners should:
1) Perform plyometrics, heavy resistance training, max effort sprints weekly. These activities will have highest stimulus to fatigue ratio for bone health.
2) Keep running frequency high and running volumes low (run as many times as possible but keep most of your runs short).
3) Keep moving throughout the day by performing frequent but short walks.
4) Use low impact (concentric only) cross training to improve cardio without increasing stress on bones. Good options are cycling, swimming, sled push/pull.
Those are all great recommendations, and I totally agree with your statements on bone remodeling. Research has shown that jogging applies a relatively low-magnitude stimulus to bone. Items such as heavy, slow resistance training and plyometrics are much better in terms of encouraging bone to adapt.
And cycling also short and fast or also longer distances?
awesome tips, thanks for typing that up :)
To all who suffer from shin splints, please apply ice where it hurts. 15 min blocks 2 x per day works miracles in reducing the inflamation levels. The recovery process can take a long time, you need to be patient, but ice will definitely speed it up and eliminate 80% of the pain almost by miracle.
Ice can definitely help relieve pain 👍
Can confirm this definitely helps. Mine came back after three weeks of recovery because I didn’t warm up before light ball kicking!
Good to know!
Man this is so helpfull! I've been doing these along with toe walks, heel walks and some other foot excercises, and my legs have generally felt better during the day. Even when I do get them from doing something a little to much like trying a new sport, I quickly get rid of them in almost less than a week. I run 2x a week, I find that the right balance for me to just avoid shin splints and keep doing other activity's throughout the week, till my legs are stronger I won't be running more than 2x.
I just recently started incorporating low volume jump roping 3x a week also (not when running and 2 day rest before long run) that also seems to help get my legs used to the impact stress more.
I started with 4x 20s and 1:30 rest and going up a set each time till im at 6x and then I drop down back to 4x and add 10s to jumping rope.
What my running and jump rope week would look like:
(example: monday: easy short run - Tuesday: 20s x4 - Wednesday: rest - Thursday Long run - Friday: 20s 5x Saturday: rest - Sunday: 20s 6x - then I would do the 3-5% increase in weekly running km and lower the jump rope to 4 sets and add 10s so in this example 4x 30s...)
My current weekly km total: 7km
My current Jump rope workout 6x 40s. (will stop adding 10s after 6x1 min and switch to 2-3x 2min and add 1 set each week till 10min total)
My main cause of shin splits was my running form. I was a heel striker. Once I changed my form, the shin splits when away for good. Now I run mid foot.
as a new runner struggling w my very first shin splint, i tend to run striking my heel first as well. good running form is for sure striking mid foot? i wanna make sure i don’t get these as much this SUCKS
Bro, I was a heel striker for months. Once I learned and adjusted to a mid strike shin splints went away for good. I was able to run faster and longer!! I def recommend switching your form. But to answer your question: yeah it works for me but you have to see if it works for you. Give it a shot!@@teezieweezie
@teezieweezie how's it going so far?
If my shins are still irritated should I feel pain when doing the exercises? I tried doing the calf raises with the ball but don’t feel much stress / pain
Not everyone feels discomfort during the exercises. As long as discomfort is mild or less, the exercise would most likely be appropriate for your situation.
l have cronic shint splint for last 1.5 years
when i start my jogging the pain comes and i take rest for 10 day pain goes
it happening last few months
i dont kown what to do
have done all strengthening workout
as show in your videos
Sorry to hear that. Some people suffer from exertional compartment syndrome, which is a buildup of pressure within the muscle compartment and is a bit different than shin splints. You might consider reaching out to a orthopedic doctor for other treatment strategies.
Hi peter, I had a similar thing (not sure if it is the same, in spanish it is called periostitis tibial). I was unable to run for years. I went came across a physiotherapist and almost fixed it in one session. Mainly it consisted in adding a lot of preassure with the knuckle in the affected area (it hurted like crazy, I was in tears from the pain) until the blood came there and stop hurting (it took around 5 min for each point of pressure), It was like magic for me. Years of doctors did absolute nothing. I don't even know about the name of the massage technique. Don't try to do it by yourself, I've tried myself and I only made it worse. I guess it takes more than just pressing with the knuckle. All the best, sorry for the vage explanation, I did not research on the method.
I meant something like this th-cam.com/video/HRhvxOAkIKw/w-d-xo.html . But putting all the force in one point of pressure instead of using all the fingers.
Like the ball idea. I've been looking for something like that, definitely giving it a try thanks! There is always something new to learn!
Glad it was helpful!
I had left shin splint and it recovered. Now I have my right shin splint. How much times/sets is needed for those rehab exercises?
I would start with 2-3 sets of 10-15 repetitions and see how your body responds.
@@RehabScienceI will work on it. Thx for reply.
@@gunnersgogogo4882has it worked for you?
@@gunnersgogogo4882did your shin splints go away because I have the same problem
Are you meant to exercise an already sore tibialis posterior? Its inflamed from overuse. Also what does placing a ball or foam roller really do scientifically in order to cure the pain?
Can or should I do heavy calf raises on a calfraise-machine in the gym?
I have the pain in both legs, is it fine to do these stretches everyday?
hi, do you think tightness / weakness of this muscle could cause pain to the anterior shin?
We don’t typically see that pattern.
I would say dorsiflexion with the same set up with the ankle inversion band is also quite useful for either reps or isometric holds.
Sure, that could be added. However, when dorsiflexion and inversion are paired together, tibialis anterior is more active.
for me posterior shin splits starts coming when i start playing football after few days of playing the pain comes.
i do train my legs at the gym 1 time i also train tibialis anterior .
Ive noticed when i do some plyometrics the pain gets worse. 😢😢
Do you have a flat feet? I do not have an arch and it may be why
That foot hook for tension is brilliant oh my gosh!
Can i use anything else if i dont have a rubber band
Belt
Is there a way to know if this tendon pain is caused by tightness vs weakness? Seems useful to differentiate, especially when determining adjustments to running gait. Thanks!
In the clinic, we do have ways of assessing muscle tendon unit flexibility versus looking for impairments in strength. However, when we look at the research, strengthening exercises have much better evidence in terms of treatment. So, at the end of the day, most of the focus would be on strengthening exercises like are shown in this video.
I play badminton daily, is it okay to keep playing if I have light pain in my shins. Or do I take rest
Mild pain is usually okay
Hey man, I am a boxer, and always doing jump rope and jumping on my feet. I have the same pain you explained lower part and was wondering how long before I can get back at it? What do you think? Thanks
It’s a trial and error process and depends on how irritated the area is. I would consider taking a few days to two weeks off to allow the area to calm down and perform any exercises in this video that can be done with mild or less pain. Then, I would start adding jumping in smaller doses and see if you can build back up.
how do you do the band thing if both your feet are injurged
You could also wrap the band around something else like a table leg or a chair leg instead of using your other leg.
Thank you, your videos are so helpful！
Mia
No problem! Glad they are helpful!
Started playing soccer a lot more in the spring and got some shin splints. Once I stopped running for a couple weeks, they went away. Just started playing a lot again, and they returned! Do you have any recommendations for treating posterior shin splints without being forced to stop playing? I can see the exercises in this video are very helpful for strengthening the area, but I fear it getting even more strained if I pair them with activity. Would love to hear your thoughts on this. This video was amazing!! Thanks
Also, how often should these exercises be completed? Is once daily recommended?
@@alexanderstone5266 he replied on another comment and said do each exercise for 2-3 sets of 10-15 reps. I am also recovering from shin splints so good luck with your recovery!
Did you find out what helped you? I'm having the same issue and I ABSOLUTELY DO NOT want to let go of playing soccer (I don't care for running, but soccer is life)
@@iamvarun96 ive had shin splints for a while now and have played football (soccer) the whole time. This ofcourse is beccause they are not very bad and i can still run but i just ignore the pain. I have been making sure to strengthen my calfs and surrolunding areas on my lower leg with exerices like in the video and that has decreased the pain quite a bit but its still there. I think with time it will recover. Also im pretty sure there is no harm in playing football if u have shin splints, if u can ignore the pain i think its fine. Just make sure u are strengthening as that is what will help with recovery, also rest whenever possible
You do need to be careful. My son ran through it for months and ended up with a stress fracture, then did the same after he healed and ended up with a precursor to a stress fracture. He took 6 months off and started playing soccer again. His pain is right back. Very frustrating, looking for something to help
I’ve been playing soccer for almost 13 years and have only recently suffered from shin splints in the last 2 or 3 years. I recovered from them fairly easily the first time I had them, just using ice, but now they’ve returned and I feel bumps down the side of my shin, where the pain is occurring. Does anyone know what this is and how to fix it?
Have you tried deep massaging those bumps? I actually rubbed them away, it hurt pretty bad but they’re gone for me. Just remember it won’t happen in one session