Good stretches for shin splints?

Netwerk Errer

I have developed shin splints over the last week, as diagnosed by a sports injury therapist. I have a tender spot on the anterior side of my tibia(center of my shin).

Anyone have some good stretches for this?

tang1

Having been one of the many ailments i've suffered with as a result of running, the best thing for shin splints is rest and nothing else. Might not be what you want to hear, but if you continue to run on it you will make yourself worse. Give to some rest and see how it is.

ger664

Agree with tang1 suffer every now and then with them, rest up for at least a week and put your foot in a bucket of cold water with Ice a couple of times a day for the first few days.

Netwerk Errer

Thanks lads!! I'm already icing and resting. I am more looking for a stretching routine as a prevention method for the future.

ecoli

Netwerk Errer wrote: »

Thanks lads!! I'm already icing and resting. I am more looking for a stretching routine as a prevention method for the future.

Find out of your therapist what were the problem muscles as shin splints is a catch all term and can be caused by a number of different things.

In terms of general stretches here are ones for each of the muscles which usually can cause issue

Tibialis anterior stretch
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Posterior Stretch[/URL]
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Gastronemius

Other tips:
- Use bar of soap in shower to massage along the muscle located along the shin bone
- baseball/ cricket ball rolled along base of the foot.

These should help in terms of prevention

sam30

this is a good review article. managing your running load, looking at running technique to reduce heel strike loading, improve strenght and endurance of the lower limb to help control excessive lower limb internal rotation are good things to do. not much to be gained from stretching the sore area or massaging around sore area. you might get short term relief but once you load again pain will be back. massaging it and stretching the sore area wont be preventative there is no logic in it.

http://www.cssphysio.com.au/pdfs/Shin-Splints-Literature-Review.pdf

Netwerk Errer

sam30 wrote: »

this is a good review article. managing your running load, looking at running technique to reduce heel strike loading, improve strenght and endurance of the lower limb to help control excessive lower limb internal rotation are good things to do. not much to be gained from stretching the sore area or massaging around sore area. you might get short term relief but once you load again pain will be back. massaging it and stretching the sore area wont be preventative there is no logic in it.]

Thanks for the info but it is not applicable to me. I am having anterior tibial issues(not medial) and have a slight heel to midfoot strike. My tibia externally rotates.

I have poor mobility of dorsiflexion because I didn't properly rehab a double fracture of my tib and fib 10 years ago. The lack of mobility is the root cause of me overloading and I need to improve flexibility.

ecoli

sam30 wrote: »

this is a good review article. managing your running load, looking at running technique to reduce heel strike loading, improve strenght and endurance of the lower limb to help control excessive lower limb internal rotation are good things to do. not much to be gained from stretching the sore area or massaging around sore area. you might get short term relief but once you load again pain will be back. massaging it and stretching the sore area wont be preventative there is no logic in it.

http://www.cssphysio.com.au/pdfs/Shin-Splints-Literature-Review.pdf

Very good article (although figures of 8.9mm and 9.5mm for a navicular drop test seem quite high from personal experience)

I agree that deactivation of trigger points will cure the symptoms short term but not the cause however by mixing pain management with a long term rehab program can work well in the case of many athletes (especially in the build up to target events)

With regards trying to shift foot strike many relatively new comers to the sport from heel strike to mid/forefoot strike will replace anterior compartment issues with calceneal tendon issues until the subject has developed sufficient lower limb strength to support.

In terms of the approach I would agree with the basis of it and in a perfect world this is the proper approach but I think that many new to the sport athletes who simply would opt to give up the sport sooner than spend the time building up the correct biomechanical foundation.

It's simply using real world applications in order to allow athletes to continue to train while correcting biomechanical issues.

ecoli

Netwerk Errer wrote: »

Thanks for the info but it is not applicable to me. I am having anterior tibial issues(not medial) and have a slight heel to midfoot strike. My tibia externally rotates.

I have poor mobility of dorsiflexion because I didn't properly rehab a double fracture of my tib and fib 10 years ago. The lack of mobility is the root cause of me overloading and I need to improve flexibility.

With regards the article there is actually alot which which would be applicable for joint mobilization as well as muscle flexibility

Netwerk Errer

ecoli wrote: »

With regards the article there is actually alot which which would be applicable for joint mobilization as well as muscle flexibility

Sorry to be a pain ecoli but could you point it out to me? I'm getting lost in the article and scientific wording.

ecoli

Netwerk Errer wrote: »

Sorry to be a pain ecoli but could you point it out to me? I'm getting lost in the article and scientific wording.

The strength and conditioning aspect. Aim would be as follows

- Restoring full soft tissue mobility
- Restore full joint Range of movement
- Restore muscular strength

Chivito550

ecoli wrote: »

- Use bar of soap in shower to massage along the muscle located along the shin bone

This.

It really works.