GET RID OF SHIN SPLINTS (How I did it!)
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- Опубліковано 1 чер 2024
- Way too many people get shin splints because they attempt to target the symptoms, not the cause. A good strengthening routine doesn't have to take a long time, but it's super important to do.
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👉My rec'd strength routine for runners: • STRENGTH TRAINING FOR ...
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Shin splints are one of the most frustrating and debilitating injuries a runner can get. Unfortunately, they're also one of the most common, especially for new runners and triathletes. Here's how to cure them fast! If you're a beginner triathlete looking to improve your swimming, biking, or running, then it's my mission to help you out! Triathlon can be super intimidating, but it's a great sport if you can get through that initial intimidation and get out there. Triathlon gear reviews, training tips, and my own racing vlogs are here to help keep you motivated and up to date in the sport. Thanks for following! - Спорт
If shin splints, swimmers ear, and sun burns could all just go away life would be so much easier.
That's the real truth right there
I'm basically translucent 😅
And sweat 💧 I
@@ksagirl1988 you realize sweat is absolutely necessary
Amen to that brother
Back here to comment after watching this video a couple of months ago. Spent ages trying to find a cure but no mater how much resting/rolling, they would always come back when I got down to running at 3:50km pace. Been running pain free now for a while and the thought of shin splints rarely cross my mind now after incorporating these exercised 2-3 times per week. Out of 100 videos, this was the one that sorted it for me. Thanks
Super happy to hear that man. 🙂👍👍
Stfu
Were you running still or did you stop?
@@JustinDoesTriathlon hey bro I have shin splint stress fracture ,,,pain localized in one area only so what I do ??
Not certain about the points made but ,if anyone else wants to uncover treatment for shin splints try Moorack Shin Splint Miracle (Have a quick look on google cant remember the place now ) ? Ive heard some pretty good things about it and my neighbor got cool results with it.
Here is a variation if you don't want to buy a band:
Lie in bed, on your stomach, with your toes over the edge of the bed. Flex your foot using the mattress for resistance.
Working out while not having to leave my bed
Now that's what I like!
genius!
WOW it actually works just as good as a stretch band
thank you so much for posting this, I'm so glad I read the comment section! I just tried it and felt the burn. It's so strange working that muscle, I've never worked my shin muscles before... it's a strange feeling but I like it!
Nice one. Doing it now. Feeling the burn.
Omg this video is an actual lifesaver...the fact you can’t rush healing of shin splints is so frustrating because you’re exactly right they keep coming back and not running is simply NOT an option I’m too hooked lol...I will TOTALLY be incorporating these works outs as preventative maintenance. I don’t get them often but never want them again ever lol
Looking forward to trying this! Ran a half-marathon last year with zero shin splint issues but was strength training for a year prior and the entire time training for the run. I suspected that was what kept me from injury! Got off track for a while and now when getting back I'm having some shin splint issues. My first thought was loss of strength, so I'm going to incorporate these exercises in along with getting back to strength training 3X per week. Thank you and I will keep you posted!
I love the fact this is the only video that recommends strengthening.
Absolutely. I definitely am of the opinion that a lot of people recommend one aspect to a solution, and then it seems the truth is sorta all of the above. Strength and good form will take you a long way
This was the MOST helpful video I’ve seen on shin splints! Thanks for being clear & informative.
It means a lot to me that it helps! I honestly don't enjoy watching this video anymore; I felt/was so uncomfortable making videos. 🤣 There's a pinned comment with some more info on form too, that should help further. It's on the planned videos to make a running form video, I personally think it goes a long way to helping. Sorry you have to be watching the video if you're dealing with splints, but I promise they're not something that can't be dealt with. 👍👍👍🏃♀️
I have been using a method similar to this for the last half a year and have found it a brilliant solution to my shin-splints. I totally grabbing this technique though as it's an improvement on my own one. Thank you for the share and educate mate...all the best.
Oh my God it works! I love to break dance but I couldn't do it anymore because shin splints would not go away everytime I tried I had so much pain. I couldn't run or play basketball or jump or anything. I did this exercise once and I was able to dance even with sore shins after it. NO PAIN. THANK YOU SO MUCH I THOUGHT IT WOULD NEVER END. You are the best Take my sub my like you are a life saver. I am gonna do this every day.
Glad I found your video, Justin. Shin splints have ruined my fun for a few years now. Have had to run 5ks and mini triathlons sit zero run practice due to the onset of shin splints. The band causes pain in the exact same area my shin splints start, so being able to train that muscle up will hopefully help hugely. Thanks 👍🏻
This seems like some solid advice. I will definitely try this.
You are totally right about muscle failure. It doesn't matter when it occurs, it's just important THAT it occurs. Train your calves, and front shin muscle.
Great video, I’m a currently recouping from shin splints and was looking for videos of why and how to fix this and your video so far is the best. I’ll will definitely gonna do this exercises. Thank you for this video !!!
Bruuuh this works! It’s a miracle I’ve been suffering for months taking long days off then getting back and then I get them again but I guess I found the ultimate solution now. Thank you soo much for sharing this🙏🏻
Thank you so much dude I rested for 40 days and it comes back when I run, so imma follow what u said cause it makes more sense than resting
See the pinned comment on running form too. Gonna do a video in it here in the next few weeks after my next race. It's important 👍👍
The only treatment that worked for me. Thank you so much!
BRILLIANT, nice and clear with out the woffle.
Thank you, I leave for marine corps bootcamp in 9 days, so I’ve been running a lot and want to prevent injury as much as I possibly can!
I've been looking for a good exercise to do with a resistance band against shin splints. I'm going to use my soft foam roller as support instead of the water bottle, but I like that you have made this as accessible to people without special equipment as possible. Really hope this works, but it makes a ton of sense! Thanks for sharing.
I'm a new runner and have gotten such bad splits everytime I tried...figured running just wasn't for me. I was at the point of giving up but this video has given me hope. Thank you so much!!❤ Using your tips from now on😊
Has this helped your shin splints?
Great straightforward simple tips. Thanks!
I'm going to do this! Thank you. I really want to continue to run. I shared this with my gym partner too. I hope it works for us.
I tried this and I have soccer conditioning tomorrow, I really hope this works, thank you for the advice I appreciate it
I haven't tried this exercise yet but I remember something like it with a trainer (over a decade ago) pushed down and forward on my feet (same concept) and it definitely worked. Can't wait to try this.
No need to apologize for what you call the "lead up". That too was helpful to me ! Thanks so much . When the pain goes away I will do this and intend to get back to you.
.
Hope it helps a ton! Looking back, I'd also really add in that once you've got the added strength, try to put a focus on your running form too. I see a pretty strong correlations amongst the people I have run with that the people who do serious heel striking (and/or seem to keep their toes flexed up to the sky) really seem more likely to get them. I'm not the religious 'barefoot runner' type, but just broadly, keeping your foot relaxed and letting yourself land more in the middle/front of your foot seems to help. My personal suspician is that keeping your foot 'flexed' up hard and then heel striking adds a ton of stress to the front. Add strength and nail your form and you should be good. :)
I had chin splints a decade ago, I felt forced to stop running (doctors advice).This year I'm picking it up again but the thought of chin splits absolutely terrify me. Thank you for this routine to prevent this from happening again.
Awesome advice, thanks for sharing!
Shin splints have decimated my footy season. Definitely trying this during my off season to get my legs right for next year
Thank you so much I've had shin splints/ stress fractures and have been out for almost 12 weeks and this is about the only thing that has actually helped
Happy to help! Shin splints are just terrible. Happy you're feeling better! Take your return to running slowly, keep up the strength work, and see the pinned comment for my thoughts on running form. Happy running!🎉🎉🎉🎉
It made me realize our shin is like going to war without proper preparation and training. So was our leg muscles we immediately run it so it was not ready to absorb all the impact. So i will strenghten my Tib. Ant. Got it!
I have shin splints problems well! Will definitely try out your tips.
I've never done this before but I've had shin splint pain constantly when running and could only run 1km after running a marathon before that. I gave up for a year along with my plantar fascitis and ever since trying the first exercise, I can safely say that you've changed my lifestyle forever. No shin splints and it's made me realise how important strength training is in general. Thank you so much
The best video on shin splints out there
Funny enough, before I was running seriously, my music teacher taught me these tricks when I said my leg would hurt while I played the bass drum. Super helpful for both
I play football and basketball and this help me so much
Me too
Hey man. I just want to say I really appreciated how you took the time to empathize about the struggles of getting into running and past shin splints. People seem to ignore how much of a deterrent this can really be. I am going to try out this method I was just doing it without resistance and I can already feel that area being engaged. I'll try and make sure I let you know if it helps out.
Good luck man! I absolutely empathize. Looking back, I get sort of frustrated at myself for not trying to really find a solution earlier on. Really regret the years of lost progress, but it is what it is. I get frustrated that a lot of people get injured and then think that it's their fault, or that 'they're just not a runner/built for running,' etc, and then fall out of an awesome sport before they even really get to experience it. In the scheme of injuries to have, I'd argue that at least it's one you can do something about, and you can totally get through it. It's so frustrating to feel fit and want to run and then get sidelined by something like shin splints or ITBS. Ultimately, I'd just say that deep down, I absolutely think that humans are built for running. Just gotta figure out what we're weak at, fix it, and we're great.
JustinDoesTriathlon okay. So it wasn't a 100% solution for me. But it has helped me a lot with progression. Finished a 5K the other day without pain. :)
Glad to hear it helped a bit! Check this resource out too. If you're stronger and still experiencing some issues, that leads to it sounding like a gait issue. TLDR of the link: Short, light strides:
www.theglobeandmail.com/life/health-and-fitness/article-how-running-gait-increases-injury-risk/
My advice was to run through it, if your mentally strong enough to push through it works.
I want to say thanks justin for the video, it helped me to get back to the road 💪🏽🏃🏾♂️..this exercise is helpful for shin splints..
Thank you! This was everything I needed!
Hope it helps! Shin splints are in my top two or three least favorite injuries [Silly as that sounds, but some injuries are easier to get rid of than others.] Check the pinned comment for my thoughts on run form too. Good run form + quicker footstep cadence + strength is basically my recipe for no shin splints. Kinda logical if you break it down: You're stronger & you're hitting the ground with less force. Overuse absolutely contributes to shin splints, but they also seem to be common in people who just SLAM their feet down. It even looks painful! I did another older video on my strength routine. Mabye check that out too. To be honest, I still don't love strength work. Just not my thing. BUT it keeps you injury free. I'm about 50 miles per week right now and don't remember the last time I was injured. It works!
JustinDoesTriathlon Will do:)
Thank you so much. I was kind of scared but now I know exactly what’s going on and how to fix it from the root. Subbed
Definitely trying this. I’m getting shin splints so often now
Thank you for this! When I run my left shin gets so bad my entire leg/foot goes numb to the point that I can't curl my toes.
When he said
"annoying"
i *Felt* that 100%.
Love your channel buddy👍
Appreciate it. :)
I have never run in my life until I turned 50 and started running and playing soccer. Mad! it took three years and no more pain on shin splint, knees, and hip joints. I think it takes time until your body fixes it. There is no medicine or therapy. My experience is, working out in the gym to strengthen knees and hips only adding more pressure and pain. Since the pandemic, I don't play soccer, i don't go to the gym. Suddenly, this past summer, I could run for an hour and felt no pain.
I experienced my first taste of shin splints 2 yrs ago. In & out of Physio nothing helped. The therapy band is the Best... I do these 4 times a week & it has helped me tremendously. Thank you!!
Love the DnB in the back mate
What you're doing essentially is calf raises and reverse calf raise. You can also do seated calf raises that targets a third muscle that the other two exercises don't, the soleus. The other two targets the gastro and tibia. Although the soleus I presume is more for sprinting rather than jogging. There're also the extensor muscles, and the peroneus muscles, which I am not sure how to preferentially target or even what they'd be useful for. But they're either in the calf or ankle though so targeting them all might help the shins.
Great information
So excited that I found this! I started flexing my foot and can feel the muscle contracting right below where the pain is. I’m tired of the exact cycle you described of running more, getting shin splints, and resting, just to get shin splints AGAIN and end up quitting. One thing that helped in the past were ice baths, but it would be nice to do something a little less intense.
So easy and effective Thanks 🙏🏻
I did this exercise plus purchased Nike Structures and shin splints are a thing of the past now. I’m not positive if it was the exercise or the stability shoes and I don’t care !!! I will continue on with both. THANK YOU for this video
🎉🎉🎉🎉 Happy to hear that!
Some other things you can do are lean your back against a wall, with your feet placed a foot or two away from the wall, and raising your feet to contract the shins (this can also be done on a slant board/angled surface facing downward)
With the resistance band you can also step on one side to create resistance for the other foot to train with
You can just do simple toe raises with lots of reps, or add some weight (5, 10 pounds, a can of soup, whatever you have)
A weird one ive also seen is to go on your tippy toes, squat down a little bit to put more of weight on your shins, and try walking around on your toes slow and controlled. Holding weight while doing this intensifies it
Thank you so much for posting these!!! I feel like I'm on the way to ending this pain!
I love this exercise, I use the band in all four directions, pulling my foot inward and outward as well
I NEEDED THIS!!!
Thank you so much, I really needed your video. You look Awsome, Thank You
I can relate a lot to your introduction. It took weeks, months, and eventually a whole year but still came back to pain. Is this something you're still doing? Are there other newer tips to strengthen legs to prevent shin splints?
Looks good and will definitely start doing these. I’ve been plagued with shin splints on and off for a year or so. Q is it best to do the exercises before or after a run or does it matter? Great vid.
the rubber band method is the only one that has worked thank you sooo much. Also do you do these before or after running
Thanks man 👍
This totally worked for me. I had mild but nagging shin split pain in my upper left knee. This exercise fixed it in less than a week.
I've ALWAYS had anterior leg pain, especially as young kid. I'm youngest (by 11 + years) one in a bunch of girls, three cousins and two sisters. I always tried to keep up with them, hence, shin splints.Not one doctor ever suggested strength excises. I"m excited to get my legs back in shape. I'll check in with you after I try it. THANKS VERY MUCH!
How did it go?
any updates ?
thank you. great job. going to do it.
Nice video! However, I suppose this exercise is primarily targeting anterior shin splints. Do you have any suggestions for posterior (medial) shin splints?
It helps with posterior too, but I recommend taking a video of yourself and sending to a running coach. For me I had weak core and slow running cadence, also collapsed arches and overpronated a lot. I got orthopedic insoles and good shoes for pronating runners. Then incorporated some core exercises, gradually shortened my stride and quickened my running cadence and in around 3 months my shin splints were completely gone.
My shin splint is to the right of my shin..
💔😭 I just started bicycling for cardio, but I am going to add this to help strengthen my foot. Thanks sir!
Which shin? Lol
Two questions: Could this be a good warm up before a basketball game or would it be better to do on a rest day? And do you have any videos or recommendations on exercises to do for runners knee pain?
You rockin' the Warby Parker Wilkies in greystone!? That's what I wear lol. I'm in my final year of PT school, and you're spot on. Good stuff.
Haha hell yeah! They strike that good balance of price vs quality when I treat a lot of my stuff pretty badly. I used to obsess over keeping everything perfect and now I'm just a lot happier caring less. 😅
Good job on it! That'll be an awesome career
Cheers mate I am going to try it out
Thank you for this video
Thank you. I'll give it a try.
2 years later, I have now converted myself to forefoot running. It was THIS video that made me look into what midfoot running was. Since then, I experimented with how my feet strikes the ground when I run, and it turned out that forefoot running was the one that eliminated shin splints for me. Gosh, it was so hard to convert, but now I can’t even run midfoot anymore bcs I’ve gotten so used to forefoot running. It’s been much better on my knees as well.
Happy to hear that! It's crazy how just a little tweak in form can make such a big difference.
@@JustinDoesTriathlon Yes it does! I’m amazed! I took your advice with skepticism at first, but now I’m really grateful I tried it out. Everything just went from there on. So thank you.
thank you so much, i will try this next week at gym
i hope this works for me, ive had Shin Splints for 8 years on and off. everytime i run or play football
give us an Update
Lmao i kept running with shin splits when I didn’t know abt them. It was so painful but I thought no pain no gain so I kept running. But oh I was wrong!
me too bro especially because i play soccer
Ooph!😳😖😖I couldn’t even imagine!
@@jman2490 Same here
Me too lol
Wait I'm not suppose to keep going?🤯 💩I'm 3 weeks in a FUGGGGGGG!!😭😭😭
Great video
I’ve had shin splints for 4 plus years and as a sprinter it’s hard to get rid of them, I will definitely try this out
Awesome. Thanks
How long should it take to start seeing an improvement after doing these exercises a few times a week? I've reached a point in my training/conditioning where I'm able to run 8-10 miles 3 times per week, but my shin splints are too painful right now to allow me to do that.
I’ve been seeing doctors and dealing with shin splints for years and this video is honestly the best and most thorough advice I’ve received yet. Going to start these as soon as the current ones are healed. Thank you!
Hope you heal up!
How are you now?
Thanks for sharing 👍🏻
Good content from the start
Thanks I can't wait to try these. I get shin splints from just walking on hills. I sure hope it works.
I hope so too! I spent literally years trying to get into running and failing due to splints. I'd start, they'd show up, people say to rest, I'd rest, I'd start, and bam, get them again. Repeat until I get frustrated and just stop. That was literally like.... 2 or 3 years of that. Resting is definitely super important, but I've found that strengthening is key too. I especially like the exercise at about 5:30. You can really feel it in the shins.
I've been swimming with fins about 15 minutes a day. It's really doing me good.
Gonna try this, thanks.
THANK YOU THANK YOU THANK YOU!!
Your the Best ❤️❤️
Thanks man I will try.
nice presentation, thanks
I have shin splints since past 6 years. I have had to cut down on all my fav sports because of it. The most frustrating thing was I would give ample rest, rehab,ice them, stretch and that would help. But, as soon as I start an activity I would get it again. Everyone takes it like a minor issue but its a major issue for me. Im gonna try this exercise which btw my physiotherapist also recommended. Hopefully, I get rid of it for good this time.
1. How long did it take you to get rid of your shin splints this way?
2. How many sets of each exercise do you do, and how often do you do them?
3. Did you keep running whilst recovering, and if, how did you run?
Hi, I have shin splints exactly as u describe but my pain is more in the inner side of the shins.
I started to do this calves workout 14 days ago and I take care of it really well. Are these exercises work for the inner side too?
My plan is to strech the the workout plan for more 16 days and get back to runing. (30 days total of recovery and the calves workout you showed us). Do u recommend keep doing this for longer time? I'm really despert for results, I'm stuck with shin splints more than a year. 🤔
Gonna give this a shot when i heal up.
Ballet dancer here. I’ve been sidelined from jumping due to shin splints. I’ve suffered from them since childhood and was never able to run track in school because of them. They’ve gotten worse in the past few months when I try to jump in ballet class. Not from the impact, but from the pushing off from the floor to initiate the jumps. My tibias have also been slightly tender when pressed on. I’m hoping it’s just inflammation of the soft tissue and not stress fractures. I’m pretty sure standing for hours on end at my job is to blame for them getting worse.
I already knew about the calf rises from ballet. The Australian ballet and Royal Ballet do 16 calf rises on each leg at the end of each company class to help reduce injuries.
I’m definitely gonna try the thera-band exercise.
how are the shins now ? did this work for you ?
Thank you sir!
I do Track, Tumbling and Soon cross-country and experience shin splints continuously. Its like the pain never goes away completely but gets lighter when im not running for days at a time. Most of my pain seems to be in the side of my calf and on the shin bone itself but im going to try this before and after my sports and during my warmups. Thank you sm 🌻
If you can, definitely give it some time off too. A couple days might be enough to feel better, but if you have a stress fracture, light strain, etc, it might not fully heal. Definitely check the pinned comment for my thoughts on running form too. I see so many runners who really like to extend their feet super far forward, and they're flexing their ankle trying to get it far out there. That flex, combined with impact, adds stress. I'm not a barefoot running ambassador, but I will say this: Put socks on and try to run down a hallway. You'll naturally land on your midfoot ish area, and you won't hit very hard. Try to pay attention to that form and replicate it the next time you run with shoes on.
update us
This was the first thing that worked for me!
Happy to hear that! 🎉🚀
The 2nd exercise u reccomend make sense to me now. I used to to do 1 and 2 legged tippy toes until failure ( my goal is to be able to jump up to around a roof top) recently i stopped, i started using weights did a bunch of running and core exercises but then i got shin splints 1st time i felt i said what the hell is that. Now i know to keep doing them thank you !
the heel walk worked for me. very simple do it with the little toes (outside) pulled up, then middle pulled up, then big toes (inside) pulled up. You don't have to walk you can march in place while brushing your teeth or doing dishes, even standing in a line at the grocery store. If your shin splints are bad you'll want to hold on to a counter or something else until the strength is built up
My situation is slightly different. I am a senior citizen, not a runner or doing heavy exercising. February of 2018 I was walking my dog on a dark, rainy night. I tripped over a tree or bush stump raised about an inch above the ground. The left ankle/leg turned and took the left leg down. The right leg tried to recover, but actually got the worst of the injuries. With the assistance of a good Chiropractor, I have recovered from most injuries. A shin splint remains on the front of the right leg. I attempted wrapping the area but the pain was immediately worse. It has been 10 months now. I am limited to a sock with little elastic and simple daily activity. I alternating activity with rest, stretching, and application of cool, moist cloths. Any thoughts.
Been facing shin splints on right leg recently. Not started any rehab. This one looks right. Will try and post my update. Shin splints I am coming to get ya 😀
Thank you for sharing this method.
I play football and got shin splint after playing long intensive indoor football. I suppose that I have been coupe with this problem for half of year already. And as you noticed, firstly we try to make a brake but it doesn't help. Then I used ointments in order to remove pain. Now I am going to try this exercises + supports for this area. Will tell my results after 3 weeks.
it's been a month. tell us the results now
hey did this help? please do tell.
@@kapiltomar1981 basically what helped me with this problem is following:
1) Try to exclude run activities for 3-6m. depending on your age. In the end you should not fill any discomfort at all
2) make exercise for muscles in shin zone. I did dumb-bell 16-25kg pull ups. After this I started to fill strength in my shin muscles.
3) change your footwear. Can be that it doesn't suite your footprint.
Good luck and don't harry.
👉STRENGTH ROUTINE TO PREVENT INJURIES: ua-cam.com/video/werQ-A76cbg/v-deo.html
Skip to 3:30 to dive right into the routine. :) ALSO: Running form is another thing that makes a huge impact. Really focus on your form. Here's a quick way to get good form: Stand in place. Now run in place. Run in place a little bit faster. Lean forward slowly while running in place, until you get to the point where you naturally take a step. BAM, that's actually pretty damn good run form. You don't need to be extending your foot out super far, 'lifting' your toes/front of your foot, and heel striking. Really focus on a light footstrike, quick cadence, and keeping your feet under your center of mass.
JustinDoesTriathlon I like your intro
Thanks. Gotta pick one and roll with it. I keep changing it lol
JustinDoesTriathlon
here's a few suggestions for treating medial tibial stress syndrom naturally
Make sure you consume enough fruit and vegetables.
Take vitamin C
Use herbs which cleanse the body including milk thistle
Use herbs with infection fighting properties including dandelion root and burdock and others including garlic
(I read these and the reasons they work on Remedy fixer blueprint website )
JustinDoesTriathlon I think it's great.
Very informative Thank you