How to Fix Shin Splints in 30 SECONDS
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- Опубліковано 6 чер 2024
- Dr. Rowe shows easy exercises that may offer shin splints pain relief within seconds.
Medial tibial stress syndrome, known as shin splints, is a condition where pain forms around the tibia (shin bone).
It tends to come about from weakness and tightness in the muscles that support the lower leg, and is common overuse injury with runners and athletes. These muscles include the calves, tibialis anterior, and tibialis posterior.
To make getting shin splints pain relief easy, this video will be broken up in to three separate parts. Each part will focus on a different way to treat shin splints. To get the best results, go through all parts (and exercises) and use what gives you the most relief.
As a bonus, all of the exercises can be done at home, require no special equipment, and can give quick pain relief... even within 30 SECONDS!
Chapters:
0:00 Intro
1:12 Muscle Scraping
5:34 Kneeling Stretch
7:14 Calves Strengthening
9:36 Tibialis Posterior Strengthening
10:43 Tibialis Anterior Strengthening
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
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Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
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Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
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#shinsplints #legpain #shinsplintsrecovery
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I have an idea! I recently rolled my ankle. The tendon on the outside of my ankle is now pulled. If I point my toe inward, this muscle will spasm, sending electric shocks through that area. I rolled it three weeks ago and it’s still painful if I move incorrectly. I am an Irish dancer and I need my full range of motion. I wore a compression sock under my costume for two shows at St. Patrick’s Day. Are there any exercises that might help with healing? I hope you are having a great spring!
I went into a bike accident couple of months ago fell on my knee and tibialis anterior muscle region on right leg since then almost minor injuries got healed but I'm still feeling numbness, pinching, tingling sensation when touched or if applied pressure on the tibialis muscle region. How can i treat the injury?
I stood on one leg and felt cracking in a few places in my shin.. am I going to get shorter from something like this???
I'm an ultra runner and have been dealing with shin splints, and I was shocked at how much the scraping helped! Thank you so much!
Glad the exercises are helping you, and thanks for watching!
I am about to try, it seems like it hurts quite a bit, but let's give it a go
Please can you give me your insta i want to contact you
@@gonzalovenegasgomez349how’d it go?
How did it go with scraping after 8 months? I just started scrapping with spoon and firstly warming that area following instructions, and now I got even bigger inflamation, so contra effect. Thanks@@gonzalovenegasgomez349
Thank you, as a runner training for a marathon, for the most comprehensive video on self-treatment I've ever seen! Bookmarking this!
Just WOW! I've had swelling and pain in my knee and lower leg for months. My doctor has performed test after test, sonograms, etc. and can't figure it out. This is the absolute first time I've felt any relief since it's started. Thank you! I stumbled across you on accident but I'm so grateful.
Suffered for weeks with shin pain. Did the kneeling stretches and pain free within two days! Really worked.
Hi. Thank u. What are kneeling stretches
@@tameekadenise I guess he meant the exercise decribed at 5:27
Thank you for this great fix! What a difference the massage makes! I am recommending your site to friends for all their ailments!
This was such a healthful video. Strengthening the muscles is the only solution to shinsplints. Thanks for all the great exercises!
ON GOD!!! im having this pain from a week and i dont know what people call it and luckily and very very randomly this video having that thumbnail popped up and now im relieved!! Thanks!
@abhiramsathi bhai muje b ho rha h ek week ho gya kaise theek kru... Muje running krte time hua
@@ShubhamSharma-topz bhai mene doctor ke pass gaya tha aur vo ek pain killer aur bcomplex dhiya tha, har roz hot water se massage karo, uske baad iss video ka exercises ya massages karo uske baad moov lagake rest leleo. DO NOT PUT STRESS yani run math karna ek haftha varna bahut kharab ho saktha hai
@@abhiramsathiraju6276 bhai ice lagau yaa fir garam paaani kaa sake du? Muje DR. ne calcium+ vit d3, pain killer, Vit d3 syrup diya hai
Thank you so much for this video! The idea of massage, then stretch then strengthen is brilliant!! Keep up the great content!
Thanks for watching!
Love how he explains every step so clearly and you can see what he is explaining too. With our second guessing. A good reminder of how one can correct different muscle groups with different levels of intensity.😃 12:25 12:25
Thank you Doc, just now it's pain. It's my 1st time to feel this pain in my shinbone. Thank you so much.
Im a school teacher and having pain on the bones. I noticed the pain when i was soing action songs with my kids in class. Glad i found your video Doctor. Have started exercises. Pains a lot when scrapping. Will continue though
So practical, so helpful, so thankful for this video! How did I not find this sooner!!
Glad it was helpful!
I tried other videos for shin pain relief but this is the best it really helped me thank you doctor
I LOVE all your videos. You are so helpful💞. I'm a senior and have really benefited from your knowledge. Thank you!
Glad you found the channel, and thanks for watching!
Hi, just wanted to say thankyou. I'm in the military and have suffered from shin splints for over 6 months - physio has been giving very generalised advice. I did this, and my shin splints are now minimal (I can walk without painful throbbing). Life changing - thankyou!
@ashleighbuchanan9701 how is the pain now? I got accepted into military but now I've shin splints. Can you please share how did you solve it?
@@ujjwalkhadkaofficial I don’t get shin splints anymore. I’ve been doing heaps of calf raises and tibia strengthening stuff. My calves were really tight too, so I recommend getting a remedial massage if you can or just use a massage ball.
Use the bike heaps instead of running or the rower. I also bought new runners and they’ve helped a lot. It’s so painful, I don’t wish it upon anyone
@@ashleighbuchanan9701 Can you please suggest some exercise that you did? I just started doing exercises mentioned in this video; would this help? please share how you improved it.
Thank you, it all started like shin splint for me and then became stress fracture at exactly where you point out, once it becomes stress fracture at that place, gets really painful and tougher to heal and takes years of rest, so be careful with shin splints
Did it with a bic lighter instead of the spoon and it worked ✅
glad i came across this video, had these pains for sometime now especially after workouts.
Wow! I literally came here to find relief for my shin pain. The first massage worked for me. Gosh. I didn’t expect it’ll be that effective.
Thx for this detailed video hope it helps my son who's been having issues for the past weeks it really gets in the way of him playing sports which he loves
WOW! Thank you!
I’ve been dealing with insane shin splints for years and the kneeling stretch relieved my pain almost instantly!
Please give me your insta
These techniques really works, thanks 😊
Great Video, Doc! Thanks for the knowledge!
Thanks so much for watching!
Wow that scraping is amazing...
Shin splints in 30 seconds and video is 15 minutes long😂😂
😂
Yeah but he gave many different ways to tackle the same issue. Each exercise only takes about 30-60 seconds without all the explanation included
Valdemir putin!
And you still clicked on it. Creator is successful i guess
It fixed after next 30 seconds when you do this for 15 min
This is a wonderful video. It not only relieved my shin splints in about 10 minutes, but Dr. Rowe gave me easy, quick exercises to keep this from happening again. Everything he showed can be easily done with no equipment other than a tennis ball. I so appreciate this video. Thank you.
Thanks for watching!
I’m excited to make this a daily routine. I’m a runner who hasn’t been running much due to splints I developed from trying a new shoe after a decade+ of running splint free. It’s super frustrating to be sidelined. Thanks
I have them on both legs and keep running. Here are some things that help before /after workout
1) quad based leg exercises (no weight, trying to activate as many muscles as possible
2)very high knee running technique
3) running mostly on soft surfaces
These things help before / after main set, in which I'll have the most pain (in between intervals) next day I can finish the workout with low level of pain
hi I would like to know how and if you got rid of the shin splits
Such valuable information, thank you for your content
Great video, will give this a try! Should I wait for the pain to go before doing the strengthening phase?
Thank you Dr.Rowe it is very helpful
Glad it was helpful!
thank you so much for the comprehensive video. Helped me really get off the shin pains. Can you please do a video on rotator cuff impingement and strengthening ? thanks a lot...
I want to say thank you for making this video with the most comprehensive and easy-to-follow steps to help ease shin splints and to ultimately deal with the problem by strengthening those related muscles. Been suffering from shin splints for two weeks and just followed your method of scraping and stretching - pain was gone and I could feel the calf muscles finally loosening up!!! I have heard of how scarring of muscle tissues could lead to adhesions that could contribute to tibialis syndrome, so I guess the scraping helps ease the adhesions of the slightly inflamed scarred tissues to the bone(?) Anyway, it works!!! 🎉🎉🎉
Could you please make video for Tibialis Anterior pain issue, your videos are very very helpful
dude i just started boxing and got shin splint on my left leg this video helped alot thanks brother 😭
Glad it helped!
Awesome stuff and great value, thanks
Thanks for watching!
What a helpful video Dr.
Salute you
Thanks so much for watching!
Thank you I went to a Physical Therapist for my knee. My Doctor wasn’t understanding it was from my knee down through the Tibialis anterior muscle to my outer ankle. Now I can tell my PT now I know what is happening. Thank you for your video
Thanks for watching!
Thank you so much, this video literally saved me.
Thanks so much! Been needing this since ive been going for more jogs
Hope the exercises help you for a long time to come, and thanks for watching!
Thank you for this! My kids and I belong to the same Irish Dance company. My oldest gets shin splints all the time. My youngest has not had the experience just yet. I’ll show them both these techniques to see if they help. Have a great week!
Hope the exercises help!
You need more magnesium in your diet. Prevents cramps.
More Vitamin D , along with the exercises. D deficiency and shin splints in girls is very common.
Thank you so much for this video!!
It's really helpful thanks bro ❤
Gosh i hope this isn't rude or offensive but i just have to say not only do i enjoy his videos and what they teach but i am in love. He is so darn handsome. He seems to have an amazing personality. Just a real dream boat.
With respect.
I am a badminton player from india i have dealing with shin splint pain from a very long time literary man your video relieved my pain thanks bro
Glad it helped!
Thank you for this video. I didn’t realize how tight my muscles around my tibia were until I started doing the massage. Can you do a video on massaging your intestine for constipation.
🤣🤣🤣🤣🙈 laxative should do the trick 🏃♂️💨
I am really suffering for the last few days. Going to try what you taught. I hope it really helps. You are so good in teaching. Thanks much
Hope it helps, and please give us an update soon.
Hi was that helpful?
Let us know Neela, did it work?
Neeela let us know please so that we don't waste our time on it
Thank you so much !!!!! This is such a big help.
Thanks for watching!
Thanks Doc this really helped.
Thanks for watching!
That's a very great therapy ❤❤
I wish I had known about this in boot camp. Finally I ended up getting stress fractures. Naturally this was treated as some kind of character flaw👀
Omg.. My son is in boot camp and has them!!-
@@tracynewton5796
It was 1986 for me 😂
Thank you for your service!!! My son is in san diego right now... 🥺
I was given 100 tablet bottle of aspirin and set oof crutches. After two days, I threw them both over a fence and solved the issue with help of my sensei.
@@tracynewton5796
Army, Ft. Jackson for me. At least your son has nice weather, the bad part is the hills at MCRD San Diego.
Thank you for this!
Great tutorial! He shows several different methods on how to eliminate or reduce your shin splints. Hopefully this will work for everyone because shin splints are very painful and they hamper your exercise schedule.
I don't know why every gym does not have a tibia exercise machine. It's one of the most important exercises for your lower legs and creates stability with your calf muscles. Perhaps a gym management does not know or understand how important of an exercise machine that is because at one gym called Equinox I saw them remove it from the floor! I canceled my room membership following that.
I have gotten great relief scraping with a wrench instead of a spoon, it is also easier to hold :D
THANK YOU SO SO MUCH!!
Thanks so much for watching!
Great tips!
Thanks for watching!
Thanks alot Doc this helped me a ton I appreate what you do.
Thanks for watching!
What an absolute legend - thank you SOOOOO much : )
Thanks for watching!
Thanks for sharing us this important thing
Thanks for watching!
This helped me out a lot thanks, my leg hurts and this was some relief
Glad you're getting relief!
Bless you doc! I suffer from shin splints right now. Such a relief 💕
Glad you’re getting relief!
Shocking relief! Thank you so much Dr. Rowe!!
Glad it was helpful!
Great content! You’ve helped inform me more than my local doctor!
You mentioned if there is pain on top of the bone, it could be a stress fracture….what if X-rays don’t show anything?
I’ve taken a month from soccer & running and pain continues to come back. Any help?
Thank you!
Thanks. The exercises are great. Should I do them every day and how many times a day?
Great video! I'm not positive, but I think my shin splint in my left tibia just went away after massaging and doing the spoon technique! You're awesome!
Glad you're getting relief!
Wow. I had a game last night, tried this and it actually worked. Played the whole game with no pain. Thanks!
Glad it helped!
You have helped me so much.
Glad the exercises are helping you, and thanks for watching!
Thank you. This really helped
Glad it helped!
Great video. Thanks!
Do shin splints occur on the opposite side (outside shin) too? I have discomfort on the exact opposite side youre spoon scraping. Thanks again.
wow, great video, thank you sir !!!
Thanks for watching!
i'm run track and cross country this helps a lot
It did all the magic! I felt immediate effect after first time (when I could clearly feel „swollen” tissue along the bone, and was not afraid to press it, push it and massage).
It did come back in the following 4-5 days BUT much ligher each time. I did not quit my running (I am not an athlete but I need to loose weight and 30 min runs are my key excersice). Repeating the procedure of massaging and stretching + an antiinflammation cream from a pharmacy reduced the the pain and touch sensitivity by 90% in just 4-5 days! I was not that consistent further on - because I honestly felt no need to - and today, after around 10-14 days, I feel completely recovered and feel 0 pain during and after my runs. THANK YOU!!!
That's great to hear!
Having tried various exercises over many months I am at last getting relief, thank you very much.
When you run, does the pain appear, or is the pain gone?
I am too old to run. I was getting pain especially whilst sitting and after walking but after following your suggestions there is an improvement whilst sitting. I will try your back exercises as well. I think that it all started after getting incredibly painful lower back spasms which of themselves only lasted half a minute at most, for days I could not sit at all, but months after have left me with these leg and left hip pain.Thank you for all that you do.
Scraping worked for me
As always excellent ! Thank you for sharing !
Greetings from Iran 🌺🌸🌷🌹💐
Thanks again for watching!
I think I went a bit overboard with the scraping.. legs are bruised,red and skin sore to the touch. But no more pain when running! I know to use less pressure next time but definitely an effective treatment thanks!
Thank you for your video. I had been suffering from shin splints pain for a week now. It has subsided due to rest but I am more concerned about its occurring. Shall I do these exercises before a run or it’s better to do after the run?
This is a VERY HELPFUL video. I have my discomfort on the outside of the bone..I gently push the outside going down and I feel the soreness. In terms of the spoon, using the rounded end of the spoon works better. I think the tip of my spoon - the way you are using it - is too think and does not feel good. Can I continue to use the other end? Thanks again for the helpful video.
I was finding since long,amd found your video ....💗💗
Thankyou for sharing sir
Happy to help, and thanks for watching!
realy great video good job
Thanks for watching!
Thank you so much Sir ❤
Thank you!
I came in here to criticise it saying "How to Fix Shin Splints in 30 SECONDS" and haha the video is 12:24 mins long. But honestly its very nice I did the muscle scraping and its doing the job. Thank you doctor.
I have been training to run for marathon and being a beginner, I ignored the pain in lower leg for weeks and pushed myself to run and later when I felt I couldn’t run, I started to research about and got to know it is shin splints. Found your video useful. I currently have lump in the lower leg exactly where you had shown in the video. Started following your instructions on this since yesterday. I think the lump has reduced …will continue to do the exercises for next 2 days. Hope it is not stress fracture.
was also getting the lump, how are you processing?
@@Awonderchild Follow the instructions given in the video. Stretches, Oil massage, Strengthening and applying cold packs reduces the lump in one week to 10 days. For me it took 10 days. Thought I am cured, I have included the stretches and strengthening exercises given in the video as part of my daily schedule. Also reduced the intensity of my running speed.... Doing more easy runs relaxingly.
@@Awonderchild Same here. I did the scraping everyday until the pain is fully gone or lump is almost gone. Then I did the strengthening for a week.. I didnt go for run atleast for next 10 days.. waited for recovery. When I started running again, I also got a sense of feel that Shin Splints may back again. I was advised to do easy runs...So gonna start to run from tomorrow..will let you after a week. Pain is no more now.
@@dhilips9472 How are you now brother? Is the pain gone when you run or is it still present in your legs?
@@dhilips9472 how is it going
It sure looks like you give really good problem solving exercises. This is my second video today (first day with you), I willl now spend some time exploring. Thank you.
Thank you! 🙏
Hi Doc thanks for this video. I think my pain is getting worse to be a stress fracture, what type of doctor do I need to see? A physiotherapist?
Wow Doc ♥️🔥🔥
Unbelievable relief
Thanks a lot sir for helping me out i was literally crying out of pain....
Thanks for watching!
This is a Miracle Doc ❤️UDoc 👏🙏👍😁
Thanks again for playing!
I grabbed a good size scre driver and started going hard on my shins and sides. After a few rounds they felt releived and i got up and was able to walk with little to no pain. I will try this method along with the screw driver
Really great vid ! What's the best frequency for the stregthening exercices ? Once a day or is there a limit ?
Can be done daily, just use a recovery day when needed.
Hello Dr. Row, great stuff, thank you. question: I just got over SI joint injury, 3 months, still a bit week but no pain. However, I had sever Glute medias pain right side same side as the more severe SI prob, walking at the end of the day and it alternated with shin pain same side, exactly like shin splints I remember from my HS football days. Now the glute pain is gone but the shin pain persists. Is this normal healing? Is it all related? Is it nerve pain and not shin splints? Your muscle scraping seemed to work for now Thank you again, and best of luck continuing. . Peter
I did 5.35. I had pain after running and boxing. Now it past. I was thinking to go to doctors, phisical therapists. Thanks doctor
That first stretch is a life hack💯💯💯 fixed my pain instantly also made me realize how tight my ankles were🏀💯💯📍📍
Glad it’s helping you!
Just dislocated my kneecap. Do you have videos on rehabilitation? Thankfully no extra damage as it popped back into place right away. Lots of swelling and pain though.
Thanks! This literally saved my shins. Got rid of the splints that night
Glad it helped, and THANK YOU for supporting the channel! - Dr. Rowe -
Lots of anatomy videos out there, but it feels like Dr. Rowe is giving out secrets
Thank you
I wish I had known about his after my soccer practices way back in 2016 as well as basketball practice
Do you recommend insoles? Or doing this regimen until the shins are healed / strengthened? Thanks!
Hi, I have been suffering from shin splints for years. I just gave up in the end and stopped exercising. I have just gone back to it and have been cycling but they have still come back. Going to give this a go thank you. Do you wait until the pain has gone to do the strengthening exercises?