Exercises for Shin Splints
It happens all too often. You spend a little more time on the treadmill or suddenly run a marathon, and you’ll feel intense pain in your shins. This pain is called medial tibial stress syndrome (MTSS) or colloquially known as shin splints. Generally, shin pain arises from a combination of three structures:
- Muscles
- Tenoperiosteum
- Shinbone (tibia)
Luckily, there are countless physiotherapy exercises and home remedies for shin splints that can provide quick relief.
Seated Shin Stretch
As soon as you experience acute pain in your shins, the first thing you must do is find a chair. You can perform this physiotherapy exercise while being seated anywhere. All you have to do is sit on a chair with your back straight. Place and stretch your hurting foot behind the other foot. The toe of the hurting foot should touch the ground. Keeping your toe firmly on the ground, pull the leg forward so that you feel a stretch from the top of your foot through your shins. Hold the stretch for 15-30 seconds and then take your foot ahead. Repeat the same with the other foot if you are experiencing pain in both your shins.
Note: You can perform the same exercise while you are standing. Keep the other leg grounded to avoid falling.
Kneeling Shin Stretch
The next physiotherapy exercise is simple. Sit down slowly on your heels and avoid sitting between your ankles. Kneel on a flat surface or a mat with the tops of your feet flat on the floor and your buttocks over your heels. Hold for 15 to 20 seconds and sit normally.
Low Lunge Ankle Stretch
Start in a low lunge position with the knee of your hurting leg down and the other foot forward. Keep the heel of the non-hurting leg flat as you take your right knee forward. Continue to take your knee forward as far as you can to feel a stretch in your lower calves. Stay on this side for one minute and then switch sides of both your shins hurt.
Hip Raises
Lie down on your back and fold your legs in a way that your feet touch flatly on the ground. Place your heels about hip-distance apart. Place your upper arms and elbows on the floor. Press down the upper arms when you lift your hips. Hold your hips on the air for 15-30 seconds, and perform three sets of 10 hip raises.
Calf Raises
Stand on an even and flat surface. With control, lift your heels as high as you can and try to stand on your toes. Hold for about ten seconds and then bring your heels down. Perform three sets of 25 calf raises.
If the pain persists, visit your physiotherapist at the earliest. Your therapist will be able to give you a customized set of stretches and physiotherapy exercises designed to help your specific needs and prevent shin splints in the future.
