Shin Splint Exercises - Kinetic Health

[CB24Production]

abelsonb how come some times I feel pain in my knee's (right at the knee cap)... Like whenever I'm playing a sport such as basketball, soccer, etc... when I walk, my knee has this soreness...? help me out please... I'm gonna take taekwondo soon and i wanna get this sorted out...

[skriski]

@CB24Production I would suggest strengthening your legs as this solved all my knee problems (I had tendonitis). I worked on Squats and deadlifts and hamstring lifts - make sure you have proper form as this will worsen injuries not improve them.

[koongfu00]

Those are really skinny legs! :)

[Tyler112410]

Okay im developing shin splints and i need a way to releave them before i go to regionals for high jump in two weeks what should i do?

[hiimgarett]

@Tyler112410 How about watch the video. Idiot.



[yenyoo]

its pretty easy to avoid shin splints, it really just happens to beginners/uninformed people. Just 3 simple things to do.

1. proper running form

2. never increase milage more than 5%/week

3. Beginners should do shin strengthening exercises.

[CiachoLover]

Shin splints aren't necessarily due to lack of strength. If the foot doesn't strike the ground properly the offending muscle could be sore due to getting pulled and stressed with each strike. Learning proper running technique is important.

[elway4prez74]

I like the exercises..thanks..and can you tell me the name of the song in this video

[EliasJordan3]

why cant there just be an execise like bench press for every muscle? its fun to do, it impresses people when you can bench press a lot and you only need to do like 10 reps and you improve fast.

[annayrb1]

I wish my coaches told me about exsersizes like this last year, I had them bad..but my running season is starting up again so hopefully the shin splints won't comeback, one thing that's common with people who have this is really flat feet, after I quit dance my arches basically collapsed but with sneaker inserts my shin splints healed alot

[SDARABIC]

Love the vid

[steelpaladin0]

i have shin splints :( luckily only in the early stages i get pain around the front inside of my calf after running and pain when i touch the shin was trying to figure out what it was for weeks gonna try these exercises and see if it gets better as i think the primary cause is starting my training to aggressively

[damesh]

When I'm doing the Slow Dorsiflex Raises, my right ankle makes a kind of popping noise. Anyone know what that is? Should I be worried about it?

[zclark999]

hooly crap a had horrible shin splints and only after doing this a few days i feel completely better.

[ARealLifePowerRanger]

After three weeks of doing the exercises listed above and replacing my shoes my shin splints went away! I want to thank the person who made this video and recommend it to anyone else suffering from shin splints.

[basilman121]

We do the first stretch all the time in practice

[Retterk]

hello, ive had shin splints for a couple of months ago. i just got some new shoes to help ( asics 2140s), and they seemed to help some. but then they came back. should i rest for a a few weeks or should i do these stretches and start running every couple of days?

[alberto4991]

should you do this with shin splints?

[bmwracing1974]

im wondering if i have shinn splints. my lower legs feel like they are about to explode when i walk or run. im not fit at all and want to train a bit but everytime i do anything at all even a fast walk im in alot of pain after a half mile. also my heals are sore in morning and if i rest at all with my feet up. any advice? thanks

[white490]

Alot of good stuff here. Tried all of it. I like the Ice method best. If I need to work through it I Train on the tread mill at a good incline for about 20 minutes untill I'm good and hot (I'm older now so it takes longer to warm up). Then I can run flat or down hill without as much pain. Running up hill puts the foot in a good position and keeps the impact down. a little ibuprophen helps to.

[heylarson]

I am experiencing shin splints, but only in my left shin. I had foot pressure analysis taken and it revealed that I have equal pressure in my heels and ball of my feet, but have more pressure on my right toe. I'll have custom soles in a few days which are supposed to alleviate alot my issues, including the shin splints. I also just bought a pair of Nike Moto 7's, so I'll check back after performing these exercises and using the custom soles.

[kaleba]

how did it go?

[heylarson]

I just completed my first marathon, and had no shin splint pain whatsoever. I have to say that the custom soles and these exercises helped prevent them from reoccurring. However, if i had to do it over again, i would have gone with the Nike Lunar Glides versus the Moto 7s. They're much lighter and have way better support for overpronating runners.

[kaleba]

yeah I just got some nike equalon +3 yesterday,which feel 5x heavier than the lunartrainers that I was using before. I ran today for the 1st rime in 3 weeks and still had some pain.

[whitesox505]

the first workout worked pretty well for me.

[MaDrung]

Got shin splints for a year and a half now. Ultrasound helped but didn't fix it. If I start jumping again the pain will ocme back. Its like it doesn't want to heal, ever.... Fuck it, it sure did fuck up all my dreams :(

[Idle566]

did you make sure to rest ? and put ice on your shin ? put the ice for like 20 mins on ur hurt points every hour ,good luck

[MaDrung]

I rested for months, but it only gets to the point where it hurts only a little, but then it doesn't want to heal anymore, waiting for pain to come back.

I didn't try ice yet. Though I just got back from sea (where I was with my taekwon-do club on preparations). The pain got bigger again, but it's different. It hurts less when I touch the spot, but the pain around that spot is like it would be thorn kinnda. (training explains it) :P

I think everyday cold sea helped after training.

[Idle566]

try ice , it helps and do leg excercise ,you need to get your gastrocnemius muscle strong etc etc

[KALfilms]

If nothing works and u still have problems, buy new shoes, u need really.. really good shoes. I would suggest you go to an expert, and I promise if u train, put ice on it, it should be gone within 2-3 weeks.

[MaDrung]

um I've been trying ice now for 3 days, but I kinnda feel the pain got bigger. (it doesn't hurt much tho). I mostly walk without shoes outside, but only on grass most of the time. Could this be the problem?

[KALfilms]

Yes there is ur problem, don't matter if it's grass, it's uneven ground, buy good shoes and u will see result.

[Lueyek]

you need ice and rest and slowly work your way back up to your normal exercising work outs

[MaDrung]

I've been applying ice now for 2 weeks, but it doesn't help at all. The pain is extremely small, but even walking for a few minutes triggers the bigger pain. Its like that all the time and it aint getting better. It heals to some point, but it heals nothing further.

Its wierd cause I would expect that it heals faster when it is alredy better healed.

[progoofy]

massage your calf twice a day. You will see huge improvements.

[blackday97]

don't give up

[progoofy]

1 of 2...

I had it for 6 years until i learned to be patient. I eventually had to get crutches to stay off my feet for a week. massage, stretching and ice every day did it. walking slowly (not fast) for a couple of weeks. Had to strap my shins with zinc oxide tape to help hold the muscle to the shin bone. Started some dorsi flex exercises. Some calf raises. But dont push it. I tried my first 2 minute run 4 months into rehap.

[progoofy]

2 of 2....

Any slight feeling of pain and i would have stopped. No use in pushing it. All the time i continued, ice, stretching twice a day and massage twice a day. I learned my lesson the hard way and wasted years trying to push this to recovery. Wish i did it right years ago.

[MaDrung]

;( I'm now off doing anything for 75 days. The pain is gone I'd say. Even if I jump on a concrete and so on. But when I touch the spot that hurt the most back then, I can feel while pressing harder that it still hurts a very little. I'm afraid it will come back, since I'm starting with training next week again. Ty for your info, scared the shit out of me lol. If the pain will get back I'll stop instant, even if I'll look like a pussy for not taking the pain.

[iaretight]

what happened?

[Sanfilippo456]

If anybody is wondering, YES this DOES work. I've been doing it on a normal basis like 2-3 times a week and it did wonders for my shins. All it takes is some patients, also to lessen what your doing whatever it is, running or football. Your legs will thank you if you give it the time to heal.

[dlam45]

i hope this helps because when i did track it took almost a month for them to go away and i got used to them.

[saadologue]

Thank you a lot for posting this video. I love football (What you may call soccer), I started having shin splints when I turned 23. It never went away till I tried this, combined with stretching a lot before and after the games.

[CircleofShit]

I play footbal as well I'm 24 and got shin splints soon as I started trying out for a top league team 2/3 months ago.....I was in agony.....shin splints are the shittest thing I've ever had. I had to miss this season because of them. I'll try these excecises tho, see what happens.

[thisismyjam3]

its weird....whenever i touch my shins it hurts and it feels like i have bruises on them. but they arnt actually visible. when i rest for a few days it goes away for a little but as soon as i start doing things i can feel it again

[proud2bmexicana]

the EXACT same thing happens 2 me...please help if any1 knows how 2 deal wit this

[alitou001]

while layding down,face your to you a 90 angle or a lil bit more,do it for 5 minutes without stopping,try to do it anytime you have a chance.

[gregaxx81]

ice them!! i get shin splits every time track starts so that's what i do. also you might need to get better shoes that fit the arch of your foot. i really hope that helps because shin splints suck):

[mattyoung92]

have you resolved it yet ? im still getting this problem and its really painfull

what did you end up doing ?

[thisismyjam3]

what has been helping is you put your legs out in front of you and have someone push your feet down while you try and pull them toward your face

[FlippedFW]

@thisismyjam3 That SAME thing happens to me, anyone have any info about it or...?

[GBaBydoinWORK]

@thisismyjam3 then they ares shin splints

[Milkman23]

i have what i think is shin splits, if it stings sometimes when you do single leg calf raises on the inside of your shin adjacent to the achillies tendon is that a shin splint? It feels closer to my ankle than anything

[stevendax]

A little off-topic, though I am dealing with shin splints and appreciate some practical exercises.

What is the music playing during the first minute?

[gorecasper666]

every1 says they get there shin splits from running or a sport mine is comeing from dumming the bass pedal tends to do a hurting on me. y is it i dont hear of any1 else who got it from drumming

[standardblackstuff]

i also got mind from drumming, but it's kinda unproportional, because you don't use the hi hat as much as the bass pedal

[idontknowwhattoputtt]

i play tennis everyday and i have shin splints in my left leg and they seem to be getting worse. all of these websites say to stop doing what is causing the shin splint, but i can just stop playing tennis. do you think the exercises will help? and i can keep playing everyday?

[maverick7654321]

STOP PLAYING!!! if you dont then it will turn into a stress fracture and u could be looking at a more serious problem!!

[leescohen]

poor foot mechanics is the cause of all shin type pain get a good biomechnical exam first

[MyNeighboursSuck]

more excercise won't make it go away, you should heed whatever advice those websites offer also.

[idontknowwhattoputtt]

i have shin splints in my left leg only, and they hurt every time i start to run or even walk up the stairs. i play tennis and all of these websites say to stop doing what is causing the problem. are they right?

[kaaledb]

what's dorsiflection? and do you do these exercises just before activity, or is it kind of like weightlifting where you do them on off time? i've been trying quite a few things for my shin splints, which have been holding me back greatly in basketball. Thanks a ton!

[CHRISTIANgirl95]

okay i started running cross country a month ago and we just got 2 run 2 miles but last week i got a pain in my right leg down where the calfs r and my dad says it's where you get shin splints so i've been doing all these preventatives and it hasn't gone away. and all these other things on the internet say to stop running but i can't 'cause we have a meet on sat. If i do the stuff on the video can i still get rid of the shin splint and keep running?

[WerDidHeTouchYou]

probebly not. shin splints usually only go away with rest. how much rest depends on how bad they are and how old u r. if u can resist the pain then i quess u could grit ur teeth until the event is over. use a hot pad on it in the morning and a ice pac on it in the evening and after runs. hot pads help to speed up recovery and ice packs after runs and in the evening reduce any swelling. also keep ur feet raised while doing this. i had shin splints reel bad in both my legs and this helped alot

[leescohen]

get a good biomechanical exam first,you probably have a foot imbalance that needs corection

[TomLandrysHat]

do you know how much an exam will cost in general?

[hillbillyacidrain]

I'm trying out for the JV football team and my coach has told me many times that I look like I'm walking like and old man, but it's because I'm flat footed and everytime I step it sends pain shooting up the inner part of my lower leg.

[abelsonb]

Have you tried some Active Release Techniques?

[dhernandez803]

I'm a female competive runner on a racing team. I'm in the Masters division. I'm actually going run Boston next week. I have tried everything to get rid of the shin pain on the outer side of my lower legs. I'm going to give this a shot. I hope it works. Thanks

[wussup331]

good video. i suffer from really bad shin splints as i play basketball

[quinton01]

Will these exercises work someone who suffers from severe pes planus and overpronation. My arches fell in middle school, and now I have absolutely no arch whatsoever as my entire foot touches the ground. I like to run but the pain holds me back. I have the most expensive orthotics that the Amy could find and wear EEEE width Brooks Beasts. Can I be helped?

[mattt2624]

i have overpronation and flat feet too. I'm pretty good at track but last year during spring i got shin splints for the whole season and it was really frustrating. During the summmer training for cross country i was desperate to get rid of shin splints and tried anything. I tried running without my orthotics and after a week or so it started to get better. Now winter track is over and i havent gotten shin splints since. try it if u still have shin splints, i realize u commented this 7 months ago

[Bowner78]

Thanks for this video. I've been suffering from pain in the muscles of my shin whenever I run. Playing football (soccer) has been painful but I love to play so I've just gritted my teeth and got on with it. I looked at this video last week and have been doing the exercoises every day since. Tonight I played under the usual conditions but with virtually no pain. The exercises have obviously helped a great deal. I appreciate your efforts to put the vid together and post it here.

[abelsonb]

Thanks for the feedback

[hazedaze87]

i leave for army BCT in less than a week and i get shin splints like crazy. But it seems like when i come to a walk they hurt worse than when i run, hopefully they will go away im basic, ima just have to suck up the pain and keep going. wish me luck lol

[abelsonb]

Thanks for the post.

[ThiisGuy123]

Had i known this when i did track, i woulda had a good 2 week head start on training

[carrroooolineee]

i've had shin splints since january, i got them checked out in march and had to rest for almost a month, they went away but came back 2 days later, and i feel like they've gotten worse, but my mom doesn't think they're stress fracutres, could they be?

[abelsonb]

You need to be examined by someone, sports med preferrable. The only real way to tell is a bone scan. But in most cases they are just shin splints. You also need to strenghten the front of your shins. All the best.

[carrroooolineee]

ok thank you!

[irenenergy]

Okay, thanks a lot :)

[irenenergy]

can we do these exercises when we have a shin splint?

[abelsonb]

In most cases yes, but you also need to do some stretching and icing.

[deads]

does being overweight contributes largely to shin splints?

[abelsonb]

It can be a factor, but you can still overcome them in most cases. Thanks for question.

[deads]

and thanks for answerin

[MiChEalTHemaInMan]

does it matter if your knees are bent for the first 2 steps

[abelsonb]

Having your knees slightly bent is fine.

[scottie2333]

great video thanks!

[abelsonb]

Thanks for the feedback