How to Fix Shin Splints (Healing Tips & Exercises)
PDF pose chart here: www.yogabody.c...
Do you feel a sharp pain on the front or side of your shin bone? Is it worse when you run or jump? You may medial tibial stress syndrome, aka shin splints, and if so, this video is for you.
Soft tissue injuries are the most likely culprit, and while it can feel very serious, it’s usually a minor injury that appears when some new activity, intensity, footwear, or new running surface is introduced.
With rest, self-care, and reduced impact, most people make a full recovery within two to six weeks and return to activity without long-term complications. If you have shin splints, the tips and corrective exercises in this video will help to accelerate your healing journey. Let’s get started!
VIDEO CONTENTS
00:00 Shin splints
00:13 Shin splint test
01:42 Safety disclaimer
01:59 Anatomy of the shin
03:17 Shin splint causes
04:49 Healing tips
07:18 Corrective exercises
08:24 Dorsi lunge
09:48 Plantar lunge
DISCLAIMER - if your shin pain is persistent or severe, it could be a sign of a more serious injury. Rest and see a doctor before attempting any self-care practices. This guide is for educational purposes only.
HEALING APPROACH
It’s important not to push through pain when you have shin splints. Rest is important, but some gentle movement can help. The aim is to stay find a way to stay active without further aggravating the injury.
Since new activities, intensity, shoes, or surfaces often start the problem, try reverting to your pre-injury habits-at least for now. Try the treadmill instead of the road, swap your new shoes for your old ones, and slow down as you heal.
While they are healing, the muscles and tendons in your shin area need mobilization and gentle load to stimulate strong scar tissue formation. During the first couple of weeks, the safest way to accomplish gentle load is through isometric holds. The corrective exercises in this video are designed to gently load the muscles of your lower leg, specifically your anterior tibialis, posterior tibialis, soleus, and gastrocnemius muscles.
CORRECTIVE EXERCISES WE'LL LEARN
1) Dorsi Lunge
2) Plantar Lunge
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Пікірлер: 23
Hope you find this video helpful! Poses in a PDF in the description. Thanks for your support! - Lucas @ YOGABODY
@ugoughi2161
Жыл бұрын
Hey Lucas why I cannot access your website today?
I’ve listened to a ton of videos on shin splints, and this is by far the most concise and informative one. Thank you very much.
@YOGABODY.Official
2 ай бұрын
Glad you liked the video, Anna! -YOGABODY Team
This was such a good video. Very informative and I got immediate relief from these stretches. Thank you so much!
My shin splints were caused by pelvic tilt, it was at point where simple 3 minute walk caused very painful shin splints. Doing excercises specific for fixing pelvic tilt helped me a lot, I no longer have shin spints.
This is great information, thanks Lucas! I’m going to share with my daughter who gets shin splints occasionally
Thank you for your time and knowledge. Shoes on or off? Would these exercises help heal peroneal tendonitis? Backing off of deep massage has helped me a lot.
Thank you that was very helpful! 🙏
At the moment my back is still not to good so when the time comes l will get started
Thank you so much. Just found you and just started using this. BTW, what kind of shoes are you wearing? - Leland
@YOGABODY.Official
3 ай бұрын
We don't have specific brands to recommend but just any zero-drop or barefoot shoes are already good. - YOGABODY Team
I've had shin splints over 3 months. Dull ache on my shins and referred pain in my knees
@YOGABODY.Official
Жыл бұрын
Sorry to hear, hopefully they will pass soon.
Do you have a video for distal bicep tendonitis?
Any Eccentric or Isometric exercises for the PT tendon, muscle you found helpful?
@YOGABODY.Official
10 ай бұрын
I like to use a really short and boring approach for tendon training, it might be overly gentle... but 2x per week isometric for a month 2x per week eccentric for a month 2x per week concentric / full range 1 month
If i have shin splints in one leg only mostly , should i do more on that one ?
@YOGABODY.Official
2 ай бұрын
Yes! Focus stretches on the shin with shin splints. Rest is also important. - YOGABODY Team
Shake it out? How does that help?
@YOGABODY.Official
Жыл бұрын
Just a reset pose, skip if you like.
@dingosmith9932
11 ай бұрын
@@YOGABODY.Official:)
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