How To Treat & Prevent Shin Splints

How To Treat & Prevent Shin Splints | Shin Pain Running?

Рет қаралды 177,064

4 жыл бұрын

Shin splints are a relatively common injury in the running world. This is a common running injury especially for new runners or those who’ve suddenly upped their mileage. You’ll be delighted to hear there is more you can to speed up the recovery!
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Pain at the front of your shins? It’s likely you’re experiencing a version of shin splints.
This is a common running injury especially for new runners or those who’ve suddenly upped their mileage.
If you’re one of those unfortunate runners I imagine you’re desperate to get back to pain-free running. Of course, rest will help but you’ll be delighted to hear there is more you can to speed up the recovery.
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Пікірлер: 137

@Quokkar557 4 жыл бұрын

I used to deal with shin splints for 6-7 years, been to many physios and thought I’d tried everything from strengthening, stretching, expensive orthotics, footwear and building up slowly and honestly just gave up looking for solutions, most weeks only able to run twice a week. I then had my running form analysed by a running coach on a treadmill and found I was a bad heel striker with a slow cadence (160spm), once we had increased that over a few weeks to 176-178 with a metronome while building up slowly, it was magically gone. I find it amazing to this day that an injury that plagued me so badly was solved so easily. Honestly I never comment on KZfaq but I know how badly this effected me and it might help others out there in the same shoes, thumb this up so others can see.

@niravbhanot7422 4 жыл бұрын

I have a problem of shin splints but its almost gone when I do taping over the problematic area. What do you think about it?

@Toblo101 4 жыл бұрын

I had the exact same experiencer - ran long distance for 10 years since high school and the coaches just told me to run and i'll be fine, gotta love it. I always got shin splints and just looked up how to cure them and not how to prevent them. Finally came across running form videos on YT and realized I had bad heel striking with a low cadence similar to you. Tweaked my form and now I can run 10+ miles with zero issues! Wish more people were aware of how to prevent them like this.

@Quokkar557 4 жыл бұрын

Nirav Bhanot best advice I can give is to go and see if you can find a running coach to analyse your form, if you can find one that’s also a physio like mine then that’s even better. I wonder if calf sleeves do the same thing as your tape?

@triphysio9603 4 жыл бұрын

@@Quokkar557 calf sleeves wont be able to do the same thing as tape because of the way tape is designed and how it is applied. Calf sleeves may actually aggravate the problem by putting an added compression component on an already irritated area, while k-taping in particular is designed to 'offload'the area. if that makes sense. A running analysis is a very good idea though, it gives a lot of clues as to what your problem may be.

@triphysio9603 4 жыл бұрын

@@niravbhanot7422 taping definitely helps, but its only masking your symptoms. You need to find the cause behind yourr pain, this is where a physio assessment and running analysis will come into play. The problem is that if you had to run without the tape, you would probably find the pain comes back!

@nonsensespeaks Жыл бұрын

Why is there's a whole movie every time she finishes a sentence?

@240SX2pAc 3 ай бұрын

Yeah Too much time to get to the point More of a vlog than a informational video

@owenslamansa4378 Ай бұрын

Who gives a shit, what you gotta get back to scrolling?

@elantonelle 22 күн бұрын

@@owenslamansa4378 everyone gives a shit, its just annoying and completely useless

@owenslamansa4378 20 күн бұрын

@@elantonelle she is giving information, trying to give as much as possible for anyone who has questions. Is you attention span to short or something

@elantonelle 20 күн бұрын

@@owenslamansa4378 i appreciate the information but no one cares about some b roll lol

@TheTelstar4571 4 жыл бұрын

I am quite prone to shin splints, but over time I was able to identify my cause and come up with some own solutions to combat the problem. Additional to the tips from the video, my own observations might be helpful for some. My shins splints are most likely caused by constant tightness in my calves, especially in the Soleus muscle. This puts constant pressure on my shin bone, over time leading to inflammation and ultimately shin pain in the lower inside third of the tibia. To get rid of shin splints and to hopefully avoid them entirely I found three solutions (although I need more longterm milage to really confirm): 1. Regular foam rolling: Foam rolling might be the single most effective thing you can do for acute treatment of a tight Soleus. I roll the muscle next to the painful area of the sin and it is an immediate relief in tightness and reduces shin pain immediately. 2. Strength training: My Soleus muscle becomes tight because it is simply to weak to handle the loads of regular running. Strengthening the soleus should therefore make it more capable of dealing with these loads. 3. Increased cadence: An increased cadence should reduce the overall load the muscles have to bear, therefore leading to less overload and less tightness. These are the methods I personally came up with to deal with shin splints. While I swear by foam rolling, I need some more time with the other two things to see how much they really help, but so far I am confident.

@omuricecc9007 4 жыл бұрын

Great points! I have the same problem of having tight calf muscles for a long time, and inevitable getting shin splint whenever I increase my mileage. Ngl these solutions work well in alleviating my shin pain! I also found massage gun really helpful, it hits the deeper muscle on the inner calves that is hard to reach using foam roller.

@TheTelstar4571 4 жыл бұрын

@@omuricecc9007 When I want a deep and intense massage, I get on my knees, put the foam roller across my calves and then sit down on it. Sometimes really painful but feels very good afterwards. These massage guns looks interesting but aren't that cheap. Do you think they are worth it?

@omuricecc9007 4 жыл бұрын

I like sitting on foam roller too, it feels really good! I think if you have the budget it's definitely worth investing one. I feel an instant relief after using it and it speeds up my recovery more than form roller does in my opinion. I also use it to massage sore muscles after strength training on the muscles group that's hard to reach by foam roller. So far I had it for 3 months and it's working pretty well for me. You can give it a shot if you're interested:)

@triphysio9603 4 жыл бұрын

@@TheTelstar4571 I am just about to create a video on different foam rolling techniques for really getting into difficult areas. It may interest you. I use the vibration therapy/massage gun quite frequently as a physio and it really works. Let me know if you would like me to create a video explaining the scientific backing behind the massage gun and why it is a worthwhile purchase!

@TheTelstar4571 4 жыл бұрын

@@triphysio9603 Sure, sounds interesting. I'll give it a look.

@WesternSydney10 2 ай бұрын

Bro has a mini imovie after every sentence

@trillestarchives Ай бұрын

🤣🤣🤣🤣🤣

@tylerbroderick7428 Жыл бұрын

The only thing I learned from this video and these comments are that it could be caused by 100 different things.

@parthsetia2787 4 жыл бұрын

THANK GOD YOU RELEASED THIS VIDEO!!!

@LongevityAtWork 3 жыл бұрын

Excellent video - shin splints are coming and going for me but I'll now try some of these tips to keep them away.

@LucaMuntz 3 ай бұрын

Realising I leaned forward when running and making sure I had a straight back MASSIVELY helped

@banana6650 3 ай бұрын

Really hated all the transitions to running just give the info without all the unnecessary music and stock footage.

@cmsigns8042 4 жыл бұрын

Loved it, I can't wait for more content!

@doom4067 4 жыл бұрын

I've had shin splints twice in my life. In both instances the problem stopped when I changed shoes. The shoes weren't worn, they just weren't for me.

@keifermatthew 19 күн бұрын

We could make a movie out of this statement. Like a romcom but with a person and their shoes. Last sentence would be"They weren't bad but... we just were not meant to be" hahaha

@afrosrezaurrahman4946 4 жыл бұрын

Right now am healing from stress fracture, it’s been about 3 weeks of rest & need to rest for 3 more weeks It’s really frustrating & I just can’t wait to get back to running 🏃‍♂️

@sebastianmrg 4 жыл бұрын

Read about Dan Bilzerian 😂 he didn’t care about stress fractures and just kept going

@travelnostalgia23 3 жыл бұрын

@Afros Rezaur Rahman in how much time your shin pain converted to stress fractures

@bayanad2704 Жыл бұрын

What is the symptoms of stress fracture??

@Ngan.marianguyen 3 жыл бұрын

Thank you SO SO much for this! 🤍🤍

@user-ej9vs3lv1m Жыл бұрын

I found it very useful this information. Thank you. I started running recently, so i experienced this pain so will take your advice and will rest before starting again.

@ianliverpool6623 Жыл бұрын

Thanks for the info 👍

@DeadTalkLive 4 жыл бұрын

Nice clip ♥♥♥! As a current KZfaqr, I am always looking for creative ideas! Nice Job!

@bastianvivarasociado 4 жыл бұрын

Ty this advice came like a ring to the fingers to me this moment

@lwittrock1 4 жыл бұрын

Great video

@Erin-rg3dw 2 жыл бұрын

I managed to go 10ish years without shin splints, but apparently my recent break from regular running was too much. Over the last week of trying to get back into regular running (even short distances), my shins are fed up and angry about it. Irritating because the weather is finally getting nice and I've got some weight to get off and running goals to accomplish, but it is what it is.

@norcalzx3 Жыл бұрын

I get shin splints immediately when I start walking/running. As soon as I'm done with my workout, it goes away. Super annoying.

@unluckygamer8821 8 ай бұрын

Same here. Did u manage to fix this?

@tylerboultby4152 6 ай бұрын

@@unluckygamer8821I have the exact same thing, you got any advice?

@BBGCS2 2 ай бұрын

Not a professional runner but what worked is I just kept running. Even with the pain. Corrected my form and increased my cadence and now It feels like I am striking the ground ever so lightly. Thick and soft cushioned shoes helped a lot too!

@aniruddharaut8778 4 жыл бұрын

After running for straight one month, I am resting since 3 days because of shin pain and was waiting for video on shin pain for a long time because I was facing this from week after I started running. Thanks for providing much needed information.

@triphysio9603 4 жыл бұрын

You also need to pay attention to how much you run. Too much distance too soon will also give you shin splints. You need to ease into running to allow your body a chance to adapt. Increase your distance by 10 % a week and make sure you are resting enough too!

@aniruddharaut8778 4 жыл бұрын

@@triphysio9603 Yes you are right, too much too soon caused the pain. Will keep this in mind from now on 👍 Thanks

@traceurGeorge Жыл бұрын

I’m a young athletic non runner (mainly down to what I’ve recognised as shin splints?) I would love to run more, but in the last few years I can’t run more than 5 mins before the lowest of part of my shin/upper ankle/foot joint feels tight and as though it’s being squeezed. My left gets worse than my right. I notice the muscles get very tight and my left food is unable to bend as much as my right when it happens (I can’t point my toes to the ceiling when standing). I’ve found stretching the lower part of the leg seems to help but in the grand scheme of things it doesn’t do much.

@bikeanddogtrips 4 жыл бұрын

shin splints are horrible. only ever had them once but i found that compression calve sleeves helped me a lot

@niravbhanot7422 4 жыл бұрын

Yes, you are right...it helped me too

@noemissmethurst 4 жыл бұрын

And taping certain areas on race days also helped me :)

@aaroiseverything 4 жыл бұрын

had shin splints for 8 months. Kept thinking it was recovered but nope hahahah just kept running opps

@jerryh3734 4 жыл бұрын

what helped for me: i walked on my heels (barefoot) for a couple of minutes everyday.

@markphilpottultra Жыл бұрын

Just had my current 1000 mile LEJOG run through the UK ended because of Shin Splints. I had never had them before and have followed all of the mentioned advice and more, and still got them. So many things come into play when running ultra distances, so I will suck it up, heal properly and then plan my next mega run

@jakegrant6783 Жыл бұрын

May I ask how far you made it before you had to stop?

@drumfun100 4 жыл бұрын

I have constant recurring shin splints. They tend to not be present when i do regular calf raises, and run on grass.

@reetiksatapathy701 3 жыл бұрын

Well i just started running and on my 4th day i got shin splints....this is really irritating😂

@jonathanzappala 3 жыл бұрын

I use to get them after long periods of off road running and going back to the road. So I just stay on the road most of the time now. Almost all of my races are road races now anyway.

@MadelnMachines Жыл бұрын

What kind of running shoes are likely do help / hinder shin splints? Soft, firm, stability, unstable, plated, unplated, bouncy energy return etc? I think mine were caused by trying to transition to the road (from treadmill running) whilst keeping mileage the same and also using worn out firm running shoes. Can it be related to over pronation or not really?

@muhammadhaiderali1988 4 жыл бұрын

These hurt like 🔥 you know

@tlanthony82 2 жыл бұрын

So my shin bone itself doesn't actually hurt at all and my discomfort goes away almost immediately after my run. My discomfort is a tight sour feeling in the muscles around my shin bone along the top outside edge of my shin similar to a cramp. (again. Not the shin bone. just a tight sour muscle). Is that considered a shin splint or is that referred to as something else? It seems to only happen when I run on certain surfaces like a suburb or a crappy paved road. It seems to bother me when I do slower runs too so my speed work days are actually more comfortable than my easy run days.

@kirtipremanand4145 4 ай бұрын

Video starts at 4.10

@baconbuddy6207 3 ай бұрын

This video is very informative, thx! Would've been better if the narrator could speak a bit slower. As a beginning runner I had to rely on subtitles and a lot of pauses to learn of the terms and made sense of the sentences.

@harrycorman8200 2 ай бұрын

I had a stress fracture last year from running through the pain of shin splints, this year I felt them coming back so I took 3 weeks rest full of stretching, massaging and strengthening and they’ve felt very strong when running and barely give me an issue

@alanraistrick3339 Жыл бұрын

I've got really bad lower shin pain. Nothing seems to work. Tried different insoles. I have to wear safety boots for work. Any advice would be appreciated.

@svracing3 4 жыл бұрын

4 sets of 30 calf raiser every morning religiously worked for me

@MuhammadIrfan-xy4qo 3 жыл бұрын

How long does it take to heal?

@avantkumarchhetri1237 3 жыл бұрын

How much time mate ?

@Andreijkmuyt 4 жыл бұрын

have been getting shin splints regularly for some years. I was a vegetarian and my diet was the problem. When I started adding collagen ( a kind of protein ) to my diet, it really helped the recovery. If you have a bone stress fracture also add such supplements as calcium and magnesium. Better buy these frome a sport supplement shop than a pharmacy. Way cheaper.

@angeloselarja Жыл бұрын

Tibia raises are the most important thing

@nameconnect 5 ай бұрын

Steps begin at 2:40

@joegugg4129 Жыл бұрын

After 4 runs on a football pitch the pain was gone I only feel some cramp on my left calf but my endurance is increasing after 3 weeks rest

@coreygarrison4550 2 жыл бұрын

Wow. I've always said I get shin splints, but I guess I'm actually party of the 10%... Do you have any videos that are related to that??

@biancab310 4 жыл бұрын

I thought what I had was shin splints but I found out it it was exertional compartment syndrome ... I had a fasciaotomy on both legs. I’m doing much better now!

@Dan-qk3mt 4 жыл бұрын

I just looked up your condition because I’ve never heard of it before? You poor soul, sounds pretty serious. Wishing you a speedy recovery!

@ItsWami 4 жыл бұрын

You always hear this 10% rule. But what if you just recovered from an injury and you start back up. What milage do you start at?

@triphysio9603 4 жыл бұрын

It all depends on what your mileage was before you got injured, and how many weeks you were off for because of injury. Lets say you were doing 30km per week before injury, and were injured for a month. You need to halve that distance and then build 10% there onwards. So work from 15km per week and add on 10% every week after that. You cant just go straight back to your original training load! Hope that helps

@evanreimer3425 3 ай бұрын

This video could’ve been half as long without the damn cut scenes and music

@Undefeatedannointing 4 ай бұрын

Hey Doc ….. My son 4 years old complains about shin pain and unable to straighten knee…. No pain in the knees it’s the shin that has the pain.. X Ray not showing any fractures.. Any advice..

@kingrico7162 3 жыл бұрын

I have shin splints I was soccer practice 5 days a week how to I get Rid of them ?

@persistentone3448 5 күн бұрын

Does Heather do any paid coaching work?

@PrinceDavid 6 күн бұрын

I am not sure if I have shin splints or just DOMS. I just did my first jog/walk yesterday but didn't feel the soreness until today in my quads and shins.

@kittensofrustam 4 жыл бұрын

Very useful How can I find your speech in writing?

@Filipp81 2 жыл бұрын

Turn on CC

@callumgodden5707 5 ай бұрын

Currently training for the navy and this is my enemy at the moment, I feel like my cardio can't progress because of this

@SummerRodriguez-dg5dh 5 ай бұрын

me toooo!! Ugh im worried imma get hurt in boot camp

@danieldunstone6128 Жыл бұрын

I agree with everything here besides box jumps if you doing box jumps then you're better off running that they are far high-impact then running and cause injuries

@happyfuntimes32 8 ай бұрын

Video quality would increase with elimination of the running shorts of you/others in-between content.

@timbrennan7250 11 ай бұрын

Yo get to the info, we don’t care about the music and watching you run

@OTANERJD 11 ай бұрын

Where was the prevention part?

@peterseager6970 4 жыл бұрын

I’m not sure that what I experience is true shin splints. I get lateral shin pain around the second K, which fades around the 5th and doesn’t return. It seems (in my case) to be related to low training levels and shoes. If I wear my off road shoe on road, the pain is definitely worse. If it continues, I guess it’s back to the Physio! Thanks for the vid though 👍 Great subject

@GinnyBerch 2 жыл бұрын

How did this develop? I have the same problem, ran 25k last week and only felt pain for about 3 km at the beginning, no problems for the remaining 22k. I didn't want to take the rish of continuing, as I've got a marathon coming up..

@Cullinane2010 Жыл бұрын

You should work on getting to the point

@Robbinsffxi 3 ай бұрын

If I run more than 60 mins a week I get the issue. It’s so frustrating.

@CheGuevara110100 Жыл бұрын

I got it from skipping I'm so f*****g annoyed I can't run 🤬

@user-ly7rg3ll4o 4 ай бұрын

I get them everytime I play tennis….

@ifonly2675 4 жыл бұрын

@4:38.......... Oh look a stone stuck in your shoe. How is that possible ?

@paks. 10 ай бұрын

Maybe bc I’m running in vans?😂

@ABC-48483 Жыл бұрын

My leg hurts :(

@HectorC 6 ай бұрын

This video is unnecessarily long with those stupid cut scenes after each sentence.

@Candlelighter 2 ай бұрын

Over 3 minutes in and still nothing on how to treat shin splints..yknow...the title of the video

@LeHaroun 4 жыл бұрын

Morocco ❤️

@mikelyons8288 4 жыл бұрын

NO MENTION OF THE VERY OBVIOUS ADVISE TO DO MOST OF YOUR RUNNING ON GRASS OR OTHER SOFT SURFACES. STAY OFF THE ROADS AND SEE YOUR INJURIES LESSEN IN SEVERITY AND HOW OFTEN THEY OCCUR.

@doom4067 4 жыл бұрын

YOU DON'T HAVE TO RUN ON SOFT SURFACES TO NOT GET INJURED YOU JUST HAVE TO RUN CORRECTLY ON THE SURFACE ON WHICH YOU RUN

@tomhamilton64 4 жыл бұрын

DOOM running soft surfaces is way less painful than concrete when you have shin splints

@bayanaaravind4751 3 жыл бұрын

Shoes link send yaar

@8jpk Жыл бұрын

I like the video good tips but enough b roll of you running just get to the content….3 minutes in with no new information.

@NuttedInYoMom Жыл бұрын

*1. ACTIVE REST* from running by continuing to Lift & doing other forms of cardio (bicycle is good, walking maybe OK) *2. ICE and MASSAGE* your shins to heal faster. *3. GRADUALLY return to running* after healing by starting off with shorter runs and RUN WITH PROPER FORM

@bhanwarjangiddevrajgarh6829 Жыл бұрын

Hindi translation kro

@TaxistGeviskon 18 сағат бұрын

Almost half a minute intro, woman moment

@christijacobs3199 2 ай бұрын

It is SOOOO irritating watching you run for 30-45 seconds between every few sentences. Talk while you show yourself running. I cam to hear about shin splints, not to watch you run.