Shin Splints - BulletProofRunner Blog

You should begin these exercises once your pain has reduced by approximately 25% from the peak level of pain during your injury.

Towel stretch:

To begin, find a hard surface and position yourself on it with one leg extended in front of you. Proceed by wrapping a towel around the ball of your foot and your toes, and slowly pull the towel towards your body while keeping your knee straight. Maintain this posture for a duration of 15 to 30 seconds, before eventually releasing and relaxing. Repeat this process three times.

When you don’t feel much of a stretch using the towel, start using the standing calf stretch.

Standing calf stretch:

To begin, position yourself facing a wall and place your hands against the wall at approximately eye level. Extend one leg back, keeping the heel planted on the floor, and have the other leg positioned forward. Rotate your rear foot slightly inward, resembling a pigeon-toed stance, while gradually leaning into the wall until you experience a stretching sensation in the back of your calf. Maintain this stretch for a duration of 15 to 30 seconds. Proceed to repeat the exercise three times prior to switching the position of your legs and performing the exercise three more times. It is advised to incorporate this exercise into your daily routine multiple times.

Anterior compartment stretch:

To perform this stretch, begin by positioning yourself beside a wall or chair and placing one hand against it for stability. Next, bend the knee of the leg that is farther away from the wall and take hold of the front of your foot. Proceed to flex your foot by pulling the front part closer to your heel. As a result, you should experience a stretching sensation in the front of your shin. Maintain this position for a duration of 15 to 30 seconds before repeating the process two more times.

Resisted ankle dorsiflexion:

To perform this exercise, begin by sitting with one leg extended, and your foot directed towards a doorway. Proceed to create a loop on one end of an elastic tube and then slide your foot into the loop, allowing the tube to encircle the arch of your foot. Proceed to tie a knot on the other end of the tube and secure it within the door. Move backward until you feel tension in the tube. Without bending your knee, pull your foot towards your body, elongating the tube. Afterwards, gradually return to the original position. Repeat this process for three sets of ten repetitions.

Ankle range of motion:

To perform this exercise, start by sitting or lying down with your legs straight and your knee facing upwards. Proceed by moving your ankle up and down, pointing your toes towards your nose and away from your body. Additionally, move your ankle inwards towards your other foot and outwards away from your other foot. Lastly, rotate your ankle in circles. Remember to only move your foot and ankle, keeping your leg still. Repeat this sequence ten times in each direction, exerting strong pressure in all movements.

Heel raise:

Maintain your balance by positioning yourself behind a chair or counter. Utilize the chair for support as you lift your body onto your toes, holding this position for 5 seconds. Gradually lower yourself without relying on the chair, unless necessary. Once the discomfort decreases, attempt the descent on just one leg. Repeat this exercise 10 times and complete 3 sets of 10.

Resisted ankle inversion:

To perform this exercise, start by extending your legs forward and crossing one leg over the ankle of the other leg. Place elastic tubing around the ball of your lower foot and then secure it by looping it around your upper foot. Grip the other end of the tubing with your hand. Rotate your lower foot inward and upward, causing the tubing to stretch. Go back to the initial position and repeat this sequence for a total of three sets, each consisting of ten repetitions.

Resisted ankle eversion:

Follow these steps to perform the exercise: 1. Begin by sitting down and extending both legs in front of you, ensuring that your feet are shoulder-width apart. 2. Take the elastic tubing and create a loop at one end. 3. Insert one foot into the loop so that the tubing wraps around the arch of that foot and then around the outside of the other foot. 4. Keep hold of the opposite end of the tubing with your hand in order to maintain tension. 5. Rotate the foot that is attached to the tubing upwards and outwards. 6. Make sure you keep your other foot stationary to allow the tubing to stretch as you move the foot that is attached. 7. Return to the original starting position. 8. Repeat this exercise for a total of 3 sets, each consisting of 10 repetitions.

Standing toe raise:

To begin, position yourself with flat feet on the floor. Then, shift your weight to your heels and raise your toes from the floor. Maintain this position for 5 seconds. Repeat this process for a total of 3 sets consisting of 10 repetitions each.

Kneeling shin stretch?

Get into a tabletop position with your hands and knees on the ground. Place a foam roller under the tops of your feet.?
To increase the stretch, sit back on your hips toward your heels. You can sit back as far as you want, depending on the degree of stretch you like.?
Hold this stretch for 30 to 60 seconds and then return to all fours.?

Seated shin stretch?

Sit in a chair toward the edge with your ankles in line with your knees.?
Take your left ankle and place it on top of your right knee.?
Place your right hand on top of your left foot, along your toe knuckles. Gently press down on the foot to straighten out your ankle and feel a comfortable stretch in your shin and foot.?
Hold your stretch for 10 to 15 seconds and then relax. Repeat this five times on both feet.?

Achilles tendon standing stretch?

Stand near a wall approximately an arm’s length away.
Lean forward and place both hands on the wall, shoulder-width apart.?
Extend one of your feet back and place the heel flat on the floor, keeping the other foot closer to the wall.?
Learn forward and press down on the back heel with your knee bent slightly.?
Lower your hips slightly to increase the stretch. Avoid bending at the waist.?
Hold this stretch for 30 seconds and repeat one to four times per leg.?

Shin splint recovery process

Shin splints can be bothersome, but they are not a permanent condition. It is crucial to undergo proper treatment for shin splints, which involves taking rest, adjusting your exercise routines, doing stretches specifically for shin splints, and upgrading your footwear. If your shin splint pain persists even after a few weeks of resting and performing shin splint stretches, it is recommended to consult your doctor.

Shin splint prevention tips

Although it may not be possible to completely avoid shin splints, there are certain measures you can take to reduce the chances of developing or aggravating them. These steps include:

Choose supportive athletic shoes and replace running shoes every 300 miles. Consider orthotic inserts to support your arches. Both of these things can fit correctly to your feet at a running store.?
Increase physical activity, especially running, slowly rather than suddenly jumping into a new routine.?
Stretch your muscles before exercising to help warm them up and prevent overuse injuries.?
Run and exercise on softer surfaces, like grass or a gym mat, rather than concrete.?
If you run a lot, consider switching up your exercise routine with other low-impact, cross-training options like swimming. This helps provide time for muscle recovery.?
Never push through the pain. Instead, reduce your activity level and take a rest whenever needed.?

If shin splints are not getting better with rest and stretching, it may be worth visiting a healthcare provider for further evaluation.

Other leg issues with similar pain

In addition to shin splints, there could be other factors causing lower leg pain that produce comparable symptoms. These may include:

Stress fractures: These are commonly caused by repetitive, excessive loads to the bone when paired with inadequate rest.?
Fractures: Fractures in the lower leg can occur as a result of endurance and contact sports like soccer.
Arthritis: This is a painful condition that typically affects the joints. It can be caused by overuse or autoimmune disease.
Compartment syndrome: During exercise, the muscles in the lower front of the legs swell with blood, but there’s a limit on how much expansion can occur. However, some people have no expansion room and experience pain.
Venous thrombosis: While this can be rare. Thrombosis is the formation of a blood clot causing the blockage of blood circulation in a vein. A thrombosis can cause tenderness and pain.?
Nerve entrapments: This occurs when major nerves around the lower leg or foot are trapped by muscle contractions and squeezed, which can be painful.?