Shin Splints Stretches And Exercises/ Medial Tibial Stress Syndrome Treatment
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- Опубліковано 22 чер 2023
- Shin Splints or Medial Tibial stress Syndrome is a painful condition where over the foreleg there is shin bone or tibia bone and a muscle tibia's anterior muscle around the bone . Due to overuse or overworked of the muscle ,the muscle and its tendon starts getting inflamed which causes pain over the muscle and bone around it. The runners and athletes are more prone to this injury in which their ankle work is more and who change and intensify their running or training routine.
So Here I'm going to share some important exercises that will help to heal the inflammation and recover from pain as well as get back to normal.
So Before starting exercises we should follow some tips which will help to heal the inflammation.1. We should have to take proper rest from our activities that is provoking the pain which will help to get proper rest to recover 2. We should have to do icing 3-4 times a day which will heal the inflammation 3. We should have to take NSAIDS drugs after doctor or Physiotherapist consultation to get heal from inflammation and relieve the pain and 4. We should have to do gentle massage over Tibialis Anterior muscle to increase the local blood circulation and relief the pain.
After following all these tips we should have to do some strengthening exercises for weakens muscle and some stretching exercises to relax the tightness as well so here I'm sharing some exercises.
1. Seated TA Stretching
2. Kneeling TA Stretching
3. Foamrolling for TA release
4. Banded ankle inversion
5.Banded Ankle Dorsiflexion
6.Tops Raise/ Toes tap
7.Heal Walk
#shinsplints
Thank you very much
Thanks for your kind words 🌸🙏
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Hi, thank you for the explanation it is very helpful. My 7yr old daughter plays badminton and she complains about the pain in the shin. Can I follow the same stretching that you have explained here?
Yes sure She Should follow the same exercises
Sir, kya ye exercises pain n swelling k during v kr sakte hai
Sir mujy is pain ka tarka btay plz
Sir ky garam patti band skte h
मैं 65 year का पुरष हूं। Mera ACL tear 2015 मे दांए घुटने में हुआ था। उस समय दवाई और रेस्ट से मुझे आराम मिल गया था। इसके बाद 2023 November तक मुझे कोई problem नहीं थी। परंतु इसके बाद सुबह प्रातः भ्रमण के बाद मेरे shin area में दर्द शुरू हुआ। मैं यह समझ बैठा की यह दर्द जरूर पुराने ACL tear की वजह से हो रही है। मैंने अस्थि रोग विशेषज्ञ डॉक्टरों को यही बताते हुए इलाज करवाता रहा मगर मेरे sin area का दर्द कम नही हुआ। मैं लगातार दर्द से परेशान होकर इंटरनेट में छानबीन करता रहा और आपका वीडियो सामने आया। इससे मुझे लगता है की मुझे shin splint हुआ है। मुझे क्या करना चाहिए।कृपा करके सुझाव दे।
Aap mujhe apni sari problem detail me WhatsApp krke detail me bataye 7903539928 is no pe
Mujy b ethr pain hota ha JB hath lagti hon to born me pain hota ha
Dr sahab grund 1 month ke bad hai to maine pain hota tha isliye 3 daays ka rest liya hai ab fir se pain na ho isliye kya kare plese bata dijiye
Aap mujhe apni sari problem detail me WhatsApp krke btao 7903539928 is no pe
Sir, first of all thanks for the tips they worked on me.
I've questions in the last
I already built my stamina and speed(for 5 KM) 3 months ago but when i again started running after 2 months due to wrong shoes , road running and suddenly fast running i got shin(middle tibia muscle) pain(mild).
After this i watched your video and followed tips(exercise, streching and icing) now after a week of rest i have no pain and now i progressively started running at slow pace(1.5 - 3)KM per day with proper warm up, running shoe, running on dirt and after running i've very mild pain(barely noticeable). after 1 month (in may) I've army physical of 5 KM . . Now i wanna to regain my previous speed and stamina.
1)Is it safe to run at my full strength in a (gradually)month ?
2)Should i continue icing after pain stops?
3)My friends recommend heat therapy and oil massage
Are they safe and should i do that for fast recovery?
Thanks for your valuable feedback
So 1st Yes You can run at your best but remember this you should to gradually progress it
2nd Yes you can do icing even after the pain gone as it will help to relax the muscle around shin bone
3rd you should do release of the muscle near shin bone for the video you WhatsApp me on 7903539928 and you should prefer hotwater dip of your leg
Sir mera ssc gd or mp police dono ka exam qualify ho gya h or dono ki hi race h par me running karta hu to 2 ya 4 din bad dard hone lagta h btaiye kya kru
Aap apni problem detail me WhatsApp krke bataye 7903539928 is no pe
Bhai mera bhi ssc GD exam qualifyhobgya h aur mera bhi yahi problam h
Sir, m 62yrs female. Mujhe both calves m tibialis anterior m kafi pain h jis karn calves m swelling nd pain h standing m jayada hota h mujhe kisi dr
ne kuchh nhi bataya vericose bta rhe h ya muscle pain btate h vhi medicine kha rhi hu pr koi frk nhi m search krk thk gye physio threapy krwak v thk gye aaj suddenly aap ka video samne aa gya jise dekh kr ek umeed ki kirn jaagi h please mujhe guide lre k m swelling and pain m koi exercises walk kr skti hu ya nhi. Mujhe ye problem kitchen m standing kaam k karn hi hui h kuchh kaam ab v krna pdrta h .Ap ne sbhi comments k reply diye h isi asha k sath k muje v jroor guide kroge please. Physiotherapy m kafi high heat dete the m 5 days krwaye lekin aaj m nhi ja ski kyuki haet itni tolerate nhi kr ski
Aap mujhe apni problem mujhe mere WhatsApp pe share kijiye 7903539928 is no pe
Sir meri family shin pain m icing krne se mna krti h. They say isse healing slow ho jati h.
Sir m aapki sari tips follow ker rha hu. Bus ye bta do icing zaroori h? Agr ha toh iska healing time p kuch effect hoga?
Shin Pain ke liye Icing krni chahiye ye aapki healing ko promote krega sath me agar Physio session me Ultrasonic ho to pain relief thoda fast hoga
@@dr.piyushchaurasia3709 thank you sir
Bahut jayda hi pain ho rha hai kya kare
Aap mujhe apni sari problem details me btao what’s app krke 7903539928 is no
Sir meri lag me plate dali hui hai but 5moth bad ab lag normal ho gai hai lekin chalte time shin pain hota hai
Ok aap mujhe apni sari problem detail me what’s app krke 7903539928 is no pe share kro
Mere bhi bohat dard hota hai. Isme koi si medicine leni chahiye
Aapko medicine ke liye doctor se consult krne chahiye but Exercises will give you permanent solution of that pain
Thank u @@dr.piyushchaurasia3709
डॉक्टर क्या हम कैल्शियम की टैबलेट का यूज कर सकते है ?
बिना डॉक्टर को दिखाएं।
Haan but main advice dunga ki aap pahle doctor ko dikha le phir hi Calcium ki tablet le to better hoga
Sir mere dono per me aese hi pain hota he our vaibret marne lagata he me vosroom me beth nahi sakta 3 minit se jayada jese hi khada hota hu itana jor se pain hota he me bardas nahi kar pata our turant char pai pe bethna padata he me jab ranig karna band karta hu to 1 week me thik ho ja he our fir se ranig suru karta hu to aese hone lagata he . Sir me ne 2.3 doctor kobhi dikhaya xre bhi nikala kuch nahi ata usme to vo calsiyam our pain reilif davai dete he bas lekin propar thik nahi hota . Sir apse🙏hath jodkar vinati he muje samjaye aesa kiyu ho ta he sir me Gujrat se hu sir our meri fainasiyal kamjor hu meri forest gad ki bharti nikal jayegi sir . please sir reply dena sir
Aap mujhe apni sari problem detail me WhatsApp kre 7903539928 is no pe
Sir sem problem mujhe bhi hai pahale jyada dard nhi karta tha. Kabhi kabhi thoda hi dard karta tha but Abhi 1 week se bhut jyada dard kar rha h pairo ke ander me hi dard kar rha hai😢