What causes shin splints after running? Shin splints explained, and how to get rid of shin splints. Physio explains the cause of Shin Splints, or Medial Tibial Stress Syndrome (MTSS), best exercises and rehab for running.
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I haven 't looked into it until today, I'm experiencing this syndrome since 2016 until now. Even After a long walk my Medial Tibial hurts, I thought I have weak bones and it makes me worry because I'm only 21. Thanks to you I can now treat my MTSS
I'm a dancer (ballet, modern). I've been dealing with shin splints for two years and three months. I have had countless xrays and an MRI due to severity of my pain, but stress fractures ruled out. I do have stress reactions though with fraying of periostial lining anterior mid tibia. I have severe osteoporosis also which is why they did the mri. I have tried everything. I've done all the exercises and stretches in this video plus others. I've done months of PT. I've tried acupuncture for six sessions, massages, wore an ortho boot for six weeks when pain was unbearable in left leg. I've taken weeks off weight bearing activities. I've taped shins. I've worn compression sleeves. I've followed an anti inflammatory diet. I've rolled out muscles. I've tried a variety of shoe inserts and shoes. Ive had vitamin d and other hormones checked.I could go on and on. Still the pain is relentless. Two years later...
I’m really sorry to hear about your shin pain and not being able to participate in your passion anymore. May I ask if your shin pain was ever able to subside? (Even without dancing) I’m in a similar situation. I’m a male that stands a lot for work daily. Out of nowhere I developed shin pain. I’ve Had xray, mri to rule out things. Tried different shoes, insoles, compression stockings, a couple months of PT, etc. I don’t think I have osteoporosis to my knowledge. But I can’t seem to heal my shins. This is ongoing for 7 months now. I may have to change jobs eventually. Please send me any new update or advice you may have. 🙏
@@tomonelch8705 I'm so sorry to hear you are also having problems with your shins. Unfortunately my shin pain is ongoing and has not healed. It seems to be more mild right now and I do wonder if warmer weather is easier on them than cold weather. They always seem to be more painful and unmanageable during the colder months. They are still touch tender but I have been able to walk further distances on pavement lately. At times they have been so painful I can not walk around in a store with concrete floor for more than ten minutes. I have been doing very little dancing though, mostly focusing on swimming and low impact calisthenics. It would be difficult to rely on a job that is hard on your shins. I hope you can find a solution! I do find that a good shoe with hard sole but supportive insert with a little cushion makes a little bit of difference. I do wear compression sleeves to grocery shop but they hurt if I wear them more than an hour.
I am doing ultras and I have been suffering from lateral shin splints at times. However, I guess that my version always remained relatively mild. What has helped me a lot is what you are exactly suggesting in your video. I worked on having a more flexible and mobile ankle and foam rolling was a game changer. I also foam roalled the lateral shin muscle which almost totally solved the issue. Today, I can exercise pain free. I do occasionally feel a sensation in that area but with keeping a stretching and strengthening regimen things are under control. The pain has now moved to other areas of the body...🙈. So same strategy in those areas...😎
This was very helpful, I appreciate it so much. Especially loved the subtle knowing glances regarding the prevailing tendency to ignore the "rest" portion of the advice...had me laughing (best medicine)!
I'm not sure but ,if anyone else wants to discover how to reduce shin pain try Mackorny Run Fast Blueprint ( search on google )? It is a good one off product for getting rid of shin splints without the headache. Ive heard some super things about it and my mate got cool results with it.
hey ,if anyone else wants to uncover shin splints prevention try Mackorny Run Fast Blueprint (do a search on google )? It is a great one of a kind product for getting rid of shin splints minus the hard work. Ive heard some amazing things about it and my cousin got amazing results with it.
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Hello, I am an athletic training student at the University of Idaho. we have been focusing a lot on PNF stretching of the calves as well as something called PRT of the post tib and calves. If you all have time, I highly suggest looking them up. I have seen a lot of relief from my track athletes so far.
Not certain about the points made but ,if anyone else needs to find out about custom orthotics for shin splints try Mackorny Run Fast Blueprint (do a google search )? It is a great exclusive guide for getting rid of shin splints without the normal expense. Ive heard some awesome things about it and my colleague got cool results with it.
I broke a foot and sprained the same ankle and have been dealing with a dropped arch on the other side for a while. A bit after I went back to cardio kickboxing following the break, the shin pain started. It took me a couple of months to realize that I needed to pick up my PT strength exercises again to build my ankles and thighs to support the knees and arches and stop pronating. There are a lot of strange muscle sorenesses right now as I'm working on it but they come up where I know I logically have weakness and it becomes sensible why the shin pain developed. I also do all of my non kickboxing/slower paced exercises and stretches barefoot. That has been helping to position my arches and add some strength to the weak areas.
Post Covid shin splint syndrome is probably a thing now:) Three or four weeks into it and still not sure that’s what I have.. went back swimming, new trainers, but wearing some kind of slide / slip on , walking for miles.. carrying weights.. after a year of pretty locked down house arrest. Went with compression resting it a weekend, and similar exercises. Got in pool, could only swim w one leg pain was intense. I can deal w the pain, just wary that I might do more harm “pushing through” if it’s really a stress fracture.
Thanks for the informative video. I'm a major suffering of posterior shin pain. Started using orthotics from Foot Logics about a week ago. As yet, no improvement. I'm also doing stretches and deep tissue massage. My problem is, I can rest for weeks or months and within a run or two I have shin pain again. I am starting to fear that I may never find a solution.
Hi Joe, have you tried strengthening the Tib Post and calf muscles? Otherwise, see if you can have your running style analysed, as overstriding can increase post shin loads. Good luck with your rehab. You need to look to change something, as rest and stretching alone aren't working.
I suffer from the same, 1 mile walk to the gym, and my shin or tibia aches a lot, cant even walk comfortably. I got my own personalized soles, but still, what type of doctor should I seek?
Thank you! I will definitely try to wrap up with the anti-inflammatory gel tonight. I have some pretty high volume training coming up ( work related) and have just been trying to get through it while dealing with shin splints for the last few weeks.
Great video. I’m going to try all of these exercises. I’ve had medial tibia pain for 2 years now that has completely ended my running as it gets too painful after a week or so. I’ve just had an X-ray and an MRI which apparently showed nothing of concern and the Orthopaedic doctor said it’s probably shin splints. I have my doubts as the pain is very focal and only a cm or so in diameter and doesn’t go away with rest and it even sore to touch. I’ll try these and see if anything changes
I have it right now. I think looking back at the last couple of weeks it's a combination of wearing worn out shoes plus heel slippage (over pronation in the new shoes). Lets see if shoe changes can make a difference.
I was in the Army for ten years.During my time in I only got shin splints when I road marched,never when I ran.And it was in the front part of my shin right above my foot,never on the side
I'm trying to run my first marathon before turning 40, I'm having a terrible time with inflamed calves and shin splints while training. What anti-inflammatory gels do you recommend, and would a deep tissue massage gun be helpful as well?
I went from running 6K every day in Jan to transitioning to longer distances in Feb covering from 15-25K. Since my 25K run half way through March I have a sharp pain in my shin that pulsates when I work it...
@@Jappert1234 hi thanks for that, yeah I've tried before, but I think it was a running volume thing plus weighted vest. I keep flim flamming between regular training pattern and sporadic periods of probably too much volume lol
1 minute in, good content so far, but please lower or remove the music in new videos... I'm looking for information, not a pleasant meditation music to fall asleep to. Thank you for what you're doing.
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It definitely hurts worse when you stop the activity. When I played basketball in high school I had to walk and jog along the bench area whenever I had to come out of the game to rest. If I sat down it felt like my shins were in flames. It sucked.
@@getyofundsup1232 wow…never had it in my sleep. That’s crazy. Insoles in my shoes while running has helped a lot. Also the stretch where I sit with my legs beneath me hits them pretty well. Before I go running I do that and I also put a resistance band around my desk’s leg and do the toe pulls. (I learned in this video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-WSYrcj4rfF8.html) It helps to hold your knee/quad in place with your hands to keep the movement isolated. I haven’t experienced pain in them while running since.
@@VantaBlackin Ok cool, I have been trying that stretch where you sit beneath your legs and they do help, how long did u rest before doing any physical activity?
@@getyofundsup1232 when I was in the army I got put on rest all the time. It would be at least two weeks. I knew what to expect so when I got ready to start back running on my own I looked for things to get ahead of it. I was able to prevent it this time luckily. But two weeks, and icing for the first week was usually enough.
@@VantaBlackin Alright thanks for the advice, I recently got them like 2 days ago I came back from a 6 mile run and ever since then my shin hasn’t felt the same. currently resting, and lots of stretching too. is there anything else I should know before I get back into training?
I have a large lump on my left shin which is sore to the touch. I had an mri since no one seemed to know what it was. The diagnosis was “Shin splints”. I have had shin splints in the past and this feels nothing like what I have experienced before. It has been there for at least 4 years and is only on one shin. I do have high arches and pronate in. However, I have a hard time believing this is a shin splint. What is your opinion?
Hi, i think your video is really informative. but i wonder for my condition, i feel pain around 10cm under the knee. is it considered shin or knee injury? i dont do running, but i play badminton btw. and it happen after a lot of jumping, running on court, and then immediate stop. thanks
GRANDSTANDCLINIC... Sir, I'm Afrikaans Speaking. I am 74 years old. The children forced me to go with them to see KZN Mostly walking. No place to sit down. 2 days only walking.. It was hard and now I got this pain in both my shins and no children to help me to get rid of it. What can I do to suffer less? The pain is unbearable. Please help me!!!
Was doing skipping and changed my running technique to landing on my front toes. When I got shin splints i massaged the area daily and changed to squats and calf press to build more leg muscle. Its been 2 weeks and I feel much better. Will return next week
@@ahmedyounis2115 good thanks. ive switched to indoor cycling, so my stamina has gotten a lot better despite not being able to run. my legs are also thikkkk from all the squats and leg presses. not sure when ill go back to running; ill give it another week and start at a slow pace. dont want to end up injuring myself again
What about extreme shin pain in normal people, not an athlete? My husband runs only few steps and has extreme pain. Doctors refuse to check him and just say it's shin splints and prescribe physio.
Only way is an mri or ct scan. Hint is the type of pain. Localised small area points towards fracture. Radiating pain and discomfort along the shin. Indicates splints. Squat with foot underneath feel a pain focused on one spot as the pressure in the lower leg increases. Splints.
So, is this a lifelong thing you will struggle with or can it be prevented? I just wanted to get moving a little every day so I started walking around my neighborhood. 15 minutes twice a day for three days and now my shins are so sore. It’s very discouraging
@@ella_umbrella he means people who have shint splints are the ones who took a break after working out. Like i uses to run a lot then quarantine happened so i took a very long break then I started running again, and now look what happened
If we have any pain during a run, is it too much? Is there a pain scale thats okay? I overtrained and if time off is the solution, fine. I just dont want to be miserable worrying about never healing
If you have any sort of pain coming from the Tibia, you're best to stop. I used to get it a lot and my parents said oh just run through it, your body will get used to it. This couldn't be anymore opposite than what is right. Best advice I can give is use a Gua Sha and scrape your tibia before and after runs.
@Lewis GoPro Adventures it feels like the muscle there has pressure. My shin feels okay. But its sore on the edge if i press on it. Probably 2 out of 10 when i press on it.
@@mathews0618 You're best of doing some Tibia stretches and again use a Gua Sha to scrape the muscle. See if that helps. If not, I'd certainly recommend seeing a podiatrist :)
Damn just heard of this, medical officer and doctors in my country are dumb. I have no answer to the pain and had to soldier through the pain during my academy training years ago. It'd have a burning feel and throbs in cold temperatures at night.
Im not sure my pain is caused by common reason. I had fusion on L1, L2, L3..... discs....1987.....military injury, compress fractures. The pain seems related to fatigue, much golf practice. Also I suspect nerve block. Innitially my hips gave problems. That is gone now. Only left leg tibia......outside is sensitive to walking......lie on back and hitting golf balls.
