Pain in shin splits arises in the attach muscles of the bones when there is a stress on the shinbone and connective tissues. A report suggests that about 10 to 15 percent of all running injuries among athletes are shin splint type.
A physiotherapist can guide you best on the exercises for shin splints depending upon the region of the pain and the intensity. Symptoms may include pain while walking in the lower leg, pain between knee and ankle, numbness in the leg, and pain while running. Exercises for shin splints pain(1) may include Toe curl, Monster walk, toe walk, and many more.
Did You Know?
- Shin splints are the most common of all sports injuries. Common in athlete’s and runners and universally known as running injury.
- It is completely treatable with various exercises for shin splints.
- Women develop more shin splints problems than men.
- Shin splints can be diagnosed with an X-ray, EMG, MRI’s, or an Ultrasound.
Prevent Shin Splints with These Exercises
Shin Splints pain can be a condition causing concern in one’s daily activities. It can prevent you from running, walking at an increased pace, and many more regular activities. Here are a few exercises that can help treat shin splints.
1. Cross-Legged Position
In a standing position, cross one leg over the shin of the opposite leg. The crossed leg must have the top of the toes placed behind you on the ground. Bend the straight leg in such a way that the crossed leg forces the feet into the ground.
Hold this position for 30 seconds and then repeat with your other leg.
Sit on the floor in a kneeling position. The posture should be such that the toes are pointing backward and your knee is pointing forward. Slowly lift yourself so that your body weight shifts to the back and you’re sitting by putting the pressure on the foot soles with your hands behind supporting your body.
Hold it for 30 seconds. Repeat twice. It is one very common exercise for shin splints suggested by any trained physiotherapist.
3. Knee Folding Position
In a standing posture; pull one leg behind by holding the toes with your hand. The knee must be pointing down and your toes upward.
Hold for 30 seconds and then repeat with the other leg.
4. Building Bone Mass
A trained physiotherapist or body trainer will assist in building bone mass for exercising for shin splints pain. Building bone mass helps take off the pressure of your weight on your shin muscles. A nutritionist will help to decide on vitamins and supplements that will help build bone mass to grow your bone health.
5. Toe Drag Stretch
Stand straight and then bend your knees. The posture must have your one foot on the ground and the other foot in a curled position. The toe’s of the curled foot must be against the floor.
Repeat for 30 seconds. Repeat with the other leg.
6. Knee Stretch
Use a yoga mat and sit on your knees with the heels supporting the buttocks. Rise to a position that has your knee bent forward with your foot pressed against the floor. The other leg should be behind with the toes placed on to the floor. This is an effective exercise for shin splint pain.
7. Sit and Stretch
Sit straight on a chair with knees pointed forward. Put one foot behind with the toes curled facing the ground.
Maintain this position for 30 seconds and then repeat with the other leg.
8. Plyometric Lunges
This is an effective exercise to prevent shin splint. Bend forward with your one knee in a parallel position to the ground and the other almost touching the ground. The leg moving forward must have the opposite hand move forward to maintain a body balance. Push yourself in this positive with a lot of force and switch to the other leg after holding this position on each leg for 20 seconds.
[Also Read: Treat Shin Splints with KT Tape]
The Do’s and Don’t’s for Shin Splints.
- Always consult with a physiotherapist to decide on exercises for shin splint pain.
- Do choose the right shoes by consulting with your trainer about your body weight and gait.
- Do stretch muscles after an exercise session.
- While exercising for shin splints; be ensured that you’re exercising on soft surfaces since they impact your muscles by creating more stress and pressure on them. Try to run on softer surfaces or on treadmills that are specifically designed for running and causing no harm.
- Do not overexert yourself with exercises when there is a tremendous pain in shin muscles.
- Do not self diagnose.
- Do not exercise on a hard surface.
- Do not neglect your pain by popping in ibuprofen or any pain killer.
- When training or exercising ensure that not all exercises are causing tension to your muscles. Keep some days off running and cross-train. It helps challenge muscles. Strength training also helps increase the pace in the running, in turn, strengthening the shin muscles.
Exercises for shin splints are full proof and recommended by several recognized and trained physiotherapists all over the world. It is effective in treating shin splint pain through exercises. Shin splints pain isn’t a life-threatening condition and can be easily treated through exercises for shin splints. It is wiser to take all precautionary measures by exercising to prevent shin splints.
Shin splints often occur in athletes or when you have flat feet when you wear shoes that don’t provide effective support, if your ankles are weak, or if you directly get into an intense workout without any warm-up. Prevent this condition by choosing the right exercise for shin splints.
1. Can I Walk for Exercise with Shin Splints?
Yes. Walking is a good exercise for shin splints provided you’re wearing the right shoes to train it regularly.
2. How to Stretch for Shin Splints Before Running?
Do standing stretches for 30 seconds on alternate legs before running. Any form of strenuous exercise needs warm up to prevent muscle tear.
3. Can Exercise Help Shin Splints?
Yes. Exercise for shin splints can help in preventing and reducing the pain of shin splints as well.
4. Can I Exercise for Shin Splint by Running on Any Surface?
If you are exercising daily, you must not exercise on a very hard surface. Choose a softer surface or better use a treadmill for running.