Those of us who are hikers rather than runners may have a different cause of pain in the lateral and anterior shin when going downhill. Unlike runners, we are not impacting or bouncing, or even necessarily trying to move quickly. We may be trying to avoid that, in fact, because a trail is not typically politely groomed -- it will have loose pebbles and those annoying rolly-polly pinecones and other debris that, if we thunk down, will slide out from under us and lead to falls. So, rather, we are having to control lowering our full weight, including all our gear, with those poor under-trained peroneal and anterior tibialis muscles -- we're doing the eccentric movement over and over and over, all the way down that mountain. The reason we believe this is an under-trained muscle problem is that folks have found that training helps a lot. And not just strength, but endurance. In addition to getting a strap to hold a dumbbell on one's toe, and doing lifts in the three typically ignored ankle directions, one can do backwards walking uphill, or backwards walking on a turned-off treadmill. One little tip from personal experience: Do not start right in with a lot of weight on those toe raises... Oh, and if you are not using trekking poles, they are highly recommended. Don't believe this is just for "weak" folks. Look at almost any cover image on "The Mountaineer" magazine, and there will be big strong folks marching up a steep slope...and every last one has trekking poles.
This is quite informative thank you and I hope you continue with this much detail. It helps a lot for people like me who run and play badminton so lots of jumping and changing direction. I also stopped getting shin splints when I changed my running form. As I did less overstriding and more midfoot striking, it has helped so much
Hi Matt, First of all I would like to say i love your vids. As a MSc. sportsphysiotherapist I watch your vids daily and they're so informative, so thank you so much for your content and keep it up. Second, I was asking: As far as I know, an increased navicular drop (also could be seen as an overpronation) seems to be, as stated in many recent literature studies, a risk factor for developing shin splints because of the increased stress of the soleus muscle on the bone/periost. So if I want to use your trainingtechnique, it's important to check if the patient has no increased nav. drop to begin with else I'm only worsening the problem. Am I right? I'm curious about your thoughts on this. Anyways, like I said: Keep up the good work, love your vids.
In the case of someone who already has access to a lot of pronation but can’t supinate I would teach the opposite and restore movement options to supinate. You want to have movement options at the midfoot in both directions to dissipate forces throughout the gait cycle. Otherwise we get localized stress through the periosteum yes.
How about ANT TIBIALIS symptoms? can you do a video for that? this is excellent but not for ant-lat shin splints that im enduring... (and i suspect many others whom have ANT TIBIALIS issues)
Wider toe box in running shoes can help this as that's when you feel this pain! Walking shoes with a wide toe box and minimalist support can strengthen the foot. Those R great exercises but the shoes R where you spend the most time in ! I do a weighted carry with 2 x 25 plates and walk bear foot for 2 minutes before running and it really strengthens the foot before I do Sprints on my manual Treadmill: this keeps my Achilles pain down to only a slight irritation and at 70 years old I can run up to short Sprints ( 10 seconds) of 17-20 mph. Pain Free! PTA for 30+ years and had Achilles pain for years but weighted carries has really helped strengthen the foot in the gait cycle! Now Pain Free/ they will also help shin splints !
As of now? I can no longer play basketball because when I run, there’s so much pain on my shin right below my left knee. I wonder if it’s due to the shoes I wear.
From what I've read road runners have no more symptomatic knee OA than non runners and have many other markers of health that are significantly higher. I would advise it for the health benefits
I mean I have a dent in my shin from a piece of stainless steel while working at a junk yard in high school lol. But it doesn't have anything to do with shin splints.
Hello Matt, I have the the same problem with shins, and its a horrible pain, but I have flat feet and almost no arch at all. My arches cant work like a spring. I can feel pain along my whole medial side of both tibias and especially in the lower third of it. Also my soleus isnt happy about my actions I would say. Im bit worried that I have the stress fractures you were talking about. Is there a way to make my feet more springy to absorb the forces? Thank you for your answer.
When my knee is "healed" I still feel slight pain/pressure on the right side of my right meniscus. After some time it'll flare up and when it does its unbearable. Can't move my knee. If I go to the doctor they have no idea ans just tell me to rest. Work doesn't exactly like that excuse. Google tells me a million things and some make sense but for the most part, nothing. Torn meniscus fits the but but then it heals faster than it should so that doesn't make sense. Anything else people can still bend their leg for therapy so its clearly much more worse than the standard stuff. Man idk what to even look uo anymore. It's like in a special case that either my doctors are fkn stupid or idk.
Implement exercises that include knee extension and flexion, you can do Banded tke to strenghten your vmo muscle, also start doing iso hold like split squat for 30 seconds within the angle that dont surpasse 3/10 pain. I hope i was helpful :)
@Smolciu3 but I cannot bemd my knee. When the flair isn't there I csm but if I so it it'll come back. Not when it's there I physically cannot bend it. I want to strengthen it but something is wrong
i cant say more without seeing it but if the pain is so bad probably meniscus arthroscopy would be the move. Otherwise only thing you can do is rest and try to get more and more rom in knee joint
Dumbest "solution" for this problem I've ever seen in my sixty years in gyms. Guy needs to learn what the question is, then formulate an argument (know what that is?) to explain a cause-and-effect relation.
Follow along on instagram to learn more: instagram.com/themovementsystem/
Finally a video about shin splints
For how common shin splints are, i’m surprised there aren’t more helpful videos like this. Thanks!
Those of us who are hikers rather than runners may have a different cause of pain in the lateral and anterior shin when going downhill. Unlike runners, we are not impacting or bouncing, or even necessarily trying to move quickly. We may be trying to avoid that, in fact, because a trail is not typically politely groomed -- it will have loose pebbles and those annoying rolly-polly pinecones and other debris that, if we thunk down, will slide out from under us and lead to falls. So, rather, we are having to control lowering our full weight, including all our gear, with those poor under-trained peroneal and anterior tibialis muscles -- we're doing the eccentric movement over and over and over, all the way down that mountain. The reason we believe this is an under-trained muscle problem is that folks have found that training helps a lot. And not just strength, but endurance. In addition to getting a strap to hold a dumbbell on one's toe, and doing lifts in the three typically ignored ankle directions, one can do backwards walking uphill, or backwards walking on a turned-off treadmill. One little tip from personal experience: Do not start right in with a lot of weight on those toe raises... Oh, and if you are not using trekking poles, they are highly recommended. Don't believe this is just for "weak" folks. Look at almost any cover image on "The Mountaineer" magazine, and there will be big strong folks marching up a steep slope...and every last one has trekking poles.
So for the flat feet people, would you have the wedges set up exactly the opposite way ?
This is quite informative thank you and I hope you continue with this much detail. It helps a lot for people like me who run and play badminton so lots of jumping and changing direction. I also stopped getting shin splints when I changed my running form. As I did less overstriding and more midfoot striking, it has helped so much
Hi Matt,
First of all I would like to say i love your vids. As a MSc. sportsphysiotherapist I watch your vids daily and they're so informative, so thank you so much for your content and keep it up.
Second, I was asking: As far as I know, an increased navicular drop (also could be seen as an overpronation) seems to be, as stated in many recent literature studies, a risk factor for developing shin splints because of the increased stress of the soleus muscle on the bone/periost. So if I want to use your trainingtechnique, it's important to check if the patient has no increased nav. drop to begin with else I'm only worsening the problem. Am I right? I'm curious about your thoughts on this.
Anyways, like I said: Keep up the good work, love your vids.
In the case of someone who already has access to a lot of pronation but can’t supinate I would teach the opposite and restore movement options to supinate.
You want to have movement options at the midfoot in both directions to dissipate forces throughout the gait cycle. Otherwise we get localized stress through the periosteum yes.
Is this good for people with flat feet that get shin splints as well?
Instead of the wedge can we use toe spacers
How about ANT TIBIALIS symptoms? can you do a video for that? this is excellent but not for ant-lat shin splints that im enduring... (and i suspect many others whom have ANT TIBIALIS issues)
Wider toe box in running shoes can help this as that's when you feel this pain!
Walking shoes with a wide toe box and minimalist support can strengthen the foot.
Those R great exercises but the shoes R where you spend the most time in !
I do a weighted carry with 2 x 25 plates and walk bear foot for 2 minutes before running and it really strengthens the foot before I do Sprints on my manual Treadmill: this keeps my Achilles pain down to only a slight irritation and at 70 years old I can run up to short Sprints ( 10 seconds) of 17-20 mph. Pain Free!
PTA for 30+ years and had Achilles pain for years but weighted carries has really helped strengthen the foot in the gait cycle! Now Pain Free/ they will also help shin splints !
Can bow legs be straight through specific exercises?
Thank you
Hi. Thanks for your video. I am a flat footed and my work requires standing all day (less walking).. is there any shoes best for my case?
As of now? I can no longer play basketball because when I run, there’s so much pain on my shin right below my left knee. I wonder if it’s due to the shoes I wear.
Can we do road running?? Becoz some studies says road running is not good for knees
From what I've read road runners have no more symptomatic knee OA than non runners and have many other markers of health that are significantly higher. I would advise it for the health benefits
is there a dent in shin bone ?
I mean I have a dent in my shin from a piece of stainless steel while working at a junk yard in high school lol. But it doesn't have anything to do with shin splints.
Hello Matt, I have the the same problem with shins, and its a horrible pain, but I have flat feet and almost no arch at all. My arches cant work like a spring. I can feel pain along my whole medial side of both tibias and especially in the lower third of it. Also my soleus isnt happy about my actions I would say. Im bit worried that I have the stress fractures you were talking about. Is there a way to make my feet more springy to absorb the forces? Thank you for your answer.
When my knee is "healed" I still feel slight pain/pressure on the right side of my right meniscus. After some time it'll flare up and when it does its unbearable. Can't move my knee. If I go to the doctor they have no idea ans just tell me to rest.
Work doesn't exactly like that excuse. Google tells me a million things and some make sense but for the most part, nothing.
Torn meniscus fits the but but then it heals faster than it should so that doesn't make sense. Anything else people can still bend their leg for therapy so its clearly much more worse than the standard stuff.
Man idk what to even look uo anymore. It's like in a special case that either my doctors are fkn stupid or idk.
Implement exercises that include knee extension and flexion, you can do Banded tke to strenghten your vmo muscle, also start doing iso hold like split squat for 30 seconds within the angle that dont surpasse 3/10 pain. I hope i was helpful :)
@Smolciu3 but I cannot bemd my knee. When the flair isn't there I csm but if I so it it'll come back.
Not when it's there I physically cannot bend it.
I want to strengthen it but something is wrong
i cant say more without seeing it but if the pain is so bad probably meniscus arthroscopy would be the move. Otherwise only thing you can do is rest and try to get more and more rom in knee joint
Dumbest "solution" for this problem I've ever seen in my sixty years in gyms. Guy needs to learn what the question is, then formulate an argument (know what that is?) to explain a cause-and-effect relation.