I started running 3 years ago. And rushed into running, resulting in shin splints to be my most common injury Just had a shin splint 2 weeks ago and it’s almost healed. Found that these exercises helped a lot and need to get better at prehab routine 🎉
Some weeks I would almost run 60 miles (100km). Which is a lot for someone int eh run sport for less than 2-3 years. So need to be mindful about that too 😊
Really good tips! I can attest as I had severe shin splints for weeks after long lay off from running. Good to know I was using the correct rehab, just got to try out those iso toe holds looks interesting. Cheers, and keep up the good content!
Thanks brother appreciate it, started running 4 months ago and got shin splints like a month in lol tried ignoring it but now im trying to completely recover and stretch. This was so helpful
I run everyday without ever having too bad of injuries in over a year. Spent one day working in “hey dudes” with no arch support walking around on sand and boom that night while running just the absolute worst injury I’ve had while running. It’s been 5 days off running now and it’s getting depressing. Funny how something I hated so much to begin with is now one of my favorite parts of the day.
Lol the last sentence really hit me, I too recently got shin splints and I hate it that I can't run now. How you been doing? Recovered and running again?
@@priyankaSingh-yj8bowell you see shin pain does mean something is wrong with your bone!! What??? The way it works is we have this cool tiny little muscle attached to our shin. Through overuse and high impacts it gets so so tight it cranks against the bone and causes microfractures This might seem weird but massage your calves twice a day. It really helped me
more or less the same, I am still doing the exercises tho i just cant tell yet because i stopped playing football for a while trying to recover from these. what i have noticed tho is that the pain is nowacting like a pulse, coming every couple of hours even while i rest @@SimonShi
more or less the same, I am still doing the exercises tho i just cant tell yet because i stopped playing football for a while trying to recover from these. what i have noticed tho is that the pain is nowacting like a pulse, coming every couple of hours even while i rest@@boxinglikeironmike
Playing baseball my second year and NEVER had ship splints. Now going into my junior year, three weeks away from our first game, and I’m suffering, have been since Christmas 😭 Thank you for this!
This is so nice to see, I started running in April and had to take a few weeks off because my shin splints just seemed to be getting worse and worse. Learning more now about how to avoid them, but how to heal them is definitely good to know for the inevitable future lol.
Thank you so much!! I took up running and ran 6 miles within a 5 day period, my shins weren’t happy… I tried rest & ice, but I think these exercises did the trick! I appreciate it!
I play pickleball and recently started running when I got medial/posterior (inner shin) shin splints a month ago. Went to a PT who quoted for $2k for 12 sessions. My jaw dropped so RU-vid University I went. I’ve been through over a dozen videos on how to rehab shin splints and this was the only one that truly helped. I started doing these exercises 2 days ago and my month-long shin splints disappeared! I’m excited to get back to running. The only other thing that helped was massageing my my inner shin next to my tibia where my shin splints were. Thank you for posting this video!
Had pretty bad shin splints when I joined the military they lasted 6ish months, 3 months in I started wrapping my shins in ace wrap and sleeping in it. By 4 1/2 months the pain was less severe and by the 6th completely gone.
Single leg Romanian deadlifts with or without some weight solved my shin splints within a few weeks. Never realised for 2 years that the pain was partly due to weak front leg muscles
I’m a boxer but I need to run at least 2 miles a day fast and hard, but my shins hurt so bad, it hurts when I jump rope and practice foot work so I will definitely be doing these tomorrow
I got this condition few days ago, unfortunately I am running a marathon in 2 days. Hope your video will help me. Would you say it’s Ok to run on OTC pain relievers? This is a tough situation for me because I dedicated myself for this marathon prep
I’ve got shin splints / medial tibial stress syndrome for 11 months now… Never had it before, I’m a runner since I was little. It has a lot of impact on my mental state since I cannot excercise. Do more people have this for such a long time?
Depends on each person. I’m not a doctor so that would be the first place I’d go to. If I had that for months, I would take a month off of running and do rehab 3x a day and lots of ice therapy. Again, everyone is different. But hope you get that fixed soon 🙏
Oh yes, had it since last August...😢 And I am so fed up with it!! I ugly cried today after trying to get back to running after a 2 month break. It still hurts even tho I took it way easy and only ran like 3 km with long walking breaks.😐 Next step for me is like a 6 month break and perhaps swimming plus the strength/foot exercises. One positive thing is the nasty lumps seem to have gone away. Yay😅
@@Islamisthetruth73 I still have it. now 1.5 years. It is mtss, confirmed by an orthopedist (MRI scan). I now walk on a treadmill with a 15% incline and that seems to help a bit. Cycling also helps.
This really effective sir but i done this exercise for six days after that i was feeling like i heal shine splints so i started my practice again i run but after 1 week i got shine again
Guys it's one of the worst pains I've had i still literally had to play my entire football tournament with shin splits it used to hurt soo much but now it's over and I'm focusing on recovery
I play football once a week and sometimes my shins flare up so bad they feel like they are going to explode after 10 mins. I had to play in goal they were that bad. In your video when you lean back and raise your toes, after a while you can really feel your shins burn, that’s what mine felt like after running. Honestly I don’t even know if that’s what shin splits are supposed to feel like. I feel like my shins are just so tight and full of blood like they are going to just go pop.
For shin splints, you'll feel a very sharp pain when running, or walking, or just jumping ropes. There is a difference between dull pain(soreness) and sharp pain(probably a shin split or even a stress fracture.
Had the same thing. Also got it when walking uphill or jogging at the same place. Got the surgery 3 weeks ago and now in recovery. Been walking incline on the mill without any pain!
I have been running for the past 1 year, I have been having shin pain since I started but I did not pay attention to it, I have also been taking rest for the last 4,5 months or have been taking calcium pills or have been running 100 meters. running slow or 100m walking still I am having shin pain from india please suggest any solution
Hey thanks. I just started again. Had them multiple times already. I even thought it might have been a stress fracture (I wasn't even able to walk but x rays were without any result) and went to the doctor. He found out that a have subcutaneous inflammation (diagnosed through ultrasound) right in the middle between the ankle and the knee. He doesn't know how to help me in any way... Do you have any ideas? It usually takes 6-18 weeks to heal. I just can't take it no more. I love running but the healing time is usually longer than the time I am able to run without pain...
I think I have a shin splint. Pain in my lower tibial region exterior area...self diagnosis. Idk. But symptoms feel the same. I hope these will work. How long does it take to get back to normal after a mild splint. I can walk but not put a lot of weight towards the ball of my foot.
I’m actually not sure. Only a doctor or MRI can tell. If you really really really can’t walk, then it must be a stress fracture. But I could still walk fine. And run with pain
I got into running too quickly back in September, and then I got a bad shin splint that forced me to stop running for 4 months. Recently, I got back into running, and I just want to know a few things. How do you continue to run on shin splints once you get them, how do you run 5 times per week without getting shin splints (it seems I can never avoid them no matter what I do)? I fixed my form, I do these stretches before and after exercising, and I even reduced my running to 3 times per week to try and avoid injury, but nothing seems to help as I can feel them developing as I run. I need more advice and info.
I’m in the same boat as you. I’m not saying it’s a cure but I’ve found that strength training helps (single leg deadlift with bent knee, etc.). Look into glute activation also. And next time you run, try to pretend that you are skateboarding and scrape your foot back.
@@abdelkarimlahlou5939 If I had to guess I would say it's almost entirely a diet issue. That or overworking the muscles around the shin. Too much working on your toes. It's good to balance out working the muscles in your legs if you are using one side more than the other. I'm assuming it's lactic acid build up in the muscles around the shin. A friend used to lay on his back and lift his up against a wall and just relax there shaking his legs for minutes. His theory was that it would help to redistribute the built up lactic acid from the over worked areas of his legs.
Ive had shin splints for several years (im thinking they’re probably stress fractures now) ever since boot camp for the army. Unless i have adrenaline running through me, running more than say half a mile is very painful. What should i do? Do i need to go to a doctor?
@@SimonShi k thanks alot for helping mr simon hope it gets better my calves are tighten rn im getting massage and ice packs as soon as it gets better ill do all these exercises
i have had shin slipts for like two weeks, i went for a small run yesterday, thinking i was feeling better but wasn't. of course the pain is not as much as what it was 2 weeks ago, but does the time to heal restart again? like what do i do now? or should i just do these exercises, ice my shins...? i need to get back at running
How did you find the first runs after resting? I still feel like I’ve got awareness in my shins but no real pain after having time off. But almost feel like it will come back once I start building mileage back
Same man, I played football and now it really hurts bad and it is happening to me 3rd time in a month, everytime I go to play football after a long rest, I can only play 2or 3 matches after that it start hurting again I am tired of it , maybe it is due to my old shoes
How do you deal with metatarsalgia-esque stuff? I have constant forefoot pad pain, I tried adopting more midfoot strikes and increasing cadence, nothing
Ahh I had a foot pain once. I really had to stop running for a couple days. And making sure I always rotate through shoes and buy new ones every 3 months.
@@SimonShi Ah so it really is like that Yeah, I buy boots and shoes religiously trying to fing shoes perfect for what I want (foot shaped/barefoot vs conventional, zero drop vs drop etc.), my wallet hates me but sometimes my feet and legs thank me haha
