This is spot on! I changed shoes and evrn tried trail running so the surface woulde be softer, but my shin splints didn't go away until I started stretching and strengthening my ankles. That even magically helped my lower back pain!
1. Arch Builders to get the feet moving - 25 reps/side 2. Isometric 5th ray holds for the lower leg muscles - 20x3sec holds/side 3. Tib turns to get the ankles rotating - 30 reps/side 4. T Tucks to stretch out the tissue on the top of the foot - 60s/side
I have nothing but admiration for your videos. It is a blessing to me because I lived most of my life ashamed because I was born with flat feet. My feet Are a blessing to me! You are blessed to have such beautiful and strong feet. Hallelujah!❤
@@nataliehenderson8657 Is yours better? Ive had mine for about a month now and they are incredibly painful, feels like i broke my bones. Ive been scraping them, icing them when inflamed and I hope they go away bruh, they hurt like crazy.
@@OfficialSparkTarkrest and lower mileage + these exercises. Your lungs and your whole body feels like it can run a million miles but your legs aren’t there yet . It’s incredibly frustrating but slow down shorten length .
Fix my shin splints after 3 years by simply doing calf raises the proper way. Apparently I was doing them with slightly off form for all these years and that was what caused it
@@StraszyFyFy So I used to do calf raises with my knees bent, and apparently that was what was causing them. I started doing calf raises with my knees and legs FULLY straight, and it fixed it in 2 days!
I've been suffering with shin splints in sprinting for more than half a hear, and I just learned recently from my coach that strengthing my feet can help them. What he makes me do is pull myself forward across turf roughly 5 meters using only my toes, take a short break, and repeat daily. If I can only be inside, he told me to pull a towel inwards towards me with my toes, and repeat the cycle for 10 minutes.
I got used to zero drop shoes and forefoot striking, hiked 7 miles like that and I was fine the next day. Tried going back to my normal pair of boots on the same trail, got shin splints after walking half the distance. I’m gonna stick to zero drop stuff… Couple days later I’m out walking my dogs in my “barefoot” shoes, don’t notice any pain at all, just discomfort. Wondered what would happen if I stepped heel first and I swear I got *instant* pain in a single step. I can no longer go back to normal shoes for a prolonged period of time or a high intensity setting.
First thing you need to do is check your running technique and make sure you foot strike is directly under your hips, if your out in front of your hips your going to get shin splints and none of these stretches in the video will fix it.
We are so glad for your channel. Because we are going back to the basics if you can’t operate without shoes on how effective are you in the middle of the night you hear something. you go and trying to get it I don’t think you’re going to be putting your shoes on. you have to train like you fight and you ain’t always gonna have shoes. Better to put yourself through the pain now then have to do it during a situation.
I have the same problem, and from what I’ve seen around the internet it’s not shin splints. It’s actually called “peroneal tendinitis” I could be wrong but that what I’ve concluded
@@zackimus you’re correct that’s what it is, but I don’t know why I have it or how to fix it. I don’t run, sprint, okay sports, and I walk to work everyday. I think I’m pretty healthy, but is it something that can be fixed by doing exercises?
@@DubiousDubs you’re correct that’s what it is, but I don’t know why I have it or how to fix it. I don’t run, sprint, okay sports, and I walk to work everyday. I think I’m pretty healthy, but is it something that can be fixed by doing exercises?
Ever since I've started playing golf I noticed how horrible my balance was and I am developing a severe shin splint every round, partly because I shift so much in my swing that I'm stretching the left leg, but also this.
Take this with a grain of salt… different shoes, absolutely… stay off hard surfaces for a while and let your shins heal before training again. Shin splints usually occur when you are overdoing your workouts… I should know
Thank you so much for this!!! I have a question.. I was told in high school that shin splints is a result of certain leg muscled being overtrained while other muscles remain weak, causing the muscle to pull away from the bone. The same person said doing back pedals can fix shin splints(?)
Walking or running backwards is a great drill for these kind of things / overall leg health! But it’s usually a bit more of a multi faceted solution to heal and prevent shin splints.
Shin splints occur when shoes are worn or ill fitting, running on hard surfaces constantly and potentially having a muscle imbalance… most shin splints can be attributed to shoes and surfaces.
I only started getting shin splints when I transitioned from heel striking to running on my toes. I don’t know what to make of it. Just gonna keep running
I don't get shin splints. But I do feel a lot of momentary pressure/pain on the ankle side of things. And it generally happens on one side. The other side feels alright. It does ease up after a good rest/sleep. But I feel there is some lack of mobility in my ankles or some balancing issues that is putting pressure there while running for long, sometimes even a bit early for my liking in my run. What can I do about it? Can you post a video on it perhaps with some exercises.
I built a whole program for these kind of things! Another video with a couple exercises would only be a small piece of the pie. Check out: Grahamtuttle.com/ff Try the free day, that will at least help.
Hi so 7 months I had surgery because my shins splints had turned to a stress fracture that’s wasn’t healing. I have rested plenty. Gone to PT for 6-8 weeks and still experienced shin pain and the same location of the crack in the tibia. I try to be active and workout but the constant pain is demoralizing I don’t know what else to do really. I guess my question is, what should a person do if person who had surgery do to heal from the situation? Also my ortho also performed the surgery and doesn’t take my ongoing pain symptoms seriously. He just cares about the X-rays
Heel striking hell nah for me it was striking at the tip while doing a 10mile run bro my legs was shaking from striking in the tip I finally learned that mid and heel striking is way better like I was levitating each stride 😂
I ran on the first day and on the second day I started having severe spine pain and was unable to even walk and then I could not run the next day I did not know how to get rid of this pain and then go for a run
This might be an odd question and I have no idea if you’ll see it. How do you do the arch builders? Just drive your toes into the ground as hard as you can?
Arch Builders (Exercise Demo) ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-abIzTEZ2TaU.html Grahamtuttle.com/ff - check out the program this is in. The free day will take you a long way.
I need your help and advice, i got into an accident and my knee went backwards so i ripped my tendon. 5 years have passed and the knee gets tired quickly and i feel this strange pain. How can i heal my self im 22
I'm 32, male, and my feet don't have an arch. There's no flexibility. Even if I try to flex them by hand, there's no play; my metatarsals feel like one solid bone. I seldom exercised before, and only recently started running. Can it be that my feet bones fused together? I still plan on running no matter what, but is there anything I can do about my feet, or is it too late?
Well sorry but heel striking does not cause shin splints - that is pretty much BS. Doing too much too soon and overstriding does. You can heel strike and not overstide if you lean at your ankles, not at the hips and sort of "glide" forward, just like in walking
What if not just my shins hurt but my lower calves as well? I took off six weeks of running and started a run today and still just am in so much pain after a mile. I’ve had shin splints or more like lower calf tightness for three years. Even with breaks the pain comes back when I run on concrete. For some reason when I run on grass with no shoes it’s fine.
Might be sacrificing good form due to exhaustion from the heat? Either way - grab the free day from my program to start to learn how to be pain free year round: grahamtuttle.com/ff
Ridiculous that we have to put so much work into getting our feet back to normal. I mean, the payoff is worth it but shoes should have been the right way to begin with.
I have a whole 6 week program with a lot of this in a mobile app. It’s the best pain fix bundle on the market and it’s free. Check out the link in my instagram bio!