3 Exercises for Anterior Shin Splints

In this video, I will show you three physical therapy exercises to help you heal anterior shin splints. These are common with runners and typically create pain on the front of the shin.
Foam Roller: www.amazon.com/gp/product/B07...
Loop Bands: www.amazon.com/gp/product/B01...
Medial Tibial Stress Syndrome (MTSS) or ‘shin splints’ describes a repetitive stress injury of the anteromedial shin region. This issue typically causes pain along the middle-distal tibia that is provoked with exertion.
More recent evidence suggests that this condition is more complex and could be caused by a number of stress injuries, including tendinopathy, periostitis and stress reactions of the tibia.
While the pathophysiology of MTSS may be complicated, the condition typically involves situations where the body is not able to heal due to excessive loading. Following this logic, the vast majority of MTSS cases can be controlled by managing the stress that is being applied to the system. This could include manipulating five major variables:
1. Training frequency, volume or intensity
2. Technique/form
3. Equipment (training surface, shoes)
4. Nutrition
5. Resistance training
Resistance training exercises that improve the musculoskeletal system’s ability to tolerate load can be effective when looking to successfully manage this condition. Give the exercises shown here a try and let me know if you have any questions.
Disclaimer: Please remember my posts are intended to be educational and not a replacement for actual care. If you have pain or are experiencing functional limitations, please speak with your local rehab provider.

[@danielmccarthyy]

Just a note - in addition to exercises, I found that tight calf sleeves helped me prevent future injury.

[@RehabScience]

Yes, in some cases, people do find that compression sleeves are helpful.

[@anbuflix5472]

Is it possible that the sleeves trigger muscle tightness? I tried some sleeves but noticed it causes the outside of my legs to lock up really bad and I lose control of my ankle mobility (faster than it would without using the sleeves). I already had pretty bad shin splints prior to using the sleeves.

[@MsTrinichic]

thank you so much!!!

[@RehabScience]

You're welcome!

[@barangolo]

Köszönjük!

[@RehabScience]

You’re welcome!

[@vizibiti]

Thank you so much man 🙏 +1

[@RehabScience]

You’re welcome!

[@paragthopte]

Very useful video clip thank you very much 🙏🏻🙏🏻🙏🏻👌👌👌

[@RehabScience]

Glad you found it to be useful!

[@AnkitPandey_zero]

Thank for your information tiba

[@RehabScience]

You’re welcome 👍

[@Adepapillon]

How many repeats and how many times do you reckon this last exercise with the elastic band can work to see results? Thank you 😊

[@BeeSaucySkateboarding]

I would be interested in videos about excercises for injury prevention!

[@RehabScience]

I will plan to do some soon. 👍

[@aggiecooper12]

Wow, how do you find time to make this video, AND all of those Progressive Insurance commercials? 👍

[@RehabScience]

😆😆

[@Giansy84]

Do you have a video for posterior shin splints?

[@RehabScience]

Here you go 👍 kzbin.info/www/bejne/oZ24gWamqNuoqtEsi=YOXAngLTncVZrY0Z

[@viggomernelius4568]

is it because im to heavy? i weigh 85 kg at 175 cm. Im pretty built from gym and a bit fat. should i cut to like 78?

[@piaruns7928]

Don't think so, more than bodyweight poor training causes overload injuries. You should start really slow and build up gradually. There are tons of videos here on YT that explain in detail how to start running and how to increase mileage and pace. Plus do running related strength training, often the cause for shin splints are weak glutes... Good luck ☘️

[@QasimAli-dr9mw]

After an accident middle of my shin is numb?? Please give me proper guide its been two months ago and my shin is still numb

[@RehabScience]

It’s hard to say for sure what is causing this without performing an evaluation. Numbness in that region can be related to a nerve root in the low back or the peroneal nerve further down the leg.

[@chaseywasey711]

How often should we be strengthening? Every day or is 3-4x/week enough? Also, same question for once we resume running. Thank you!

[@RehabScience]

Yes, 3-4 days per week is ideal during the rehab/rebuilding process. Once you have returned to running, I would try to strengthen this area 1 to 2 days per week.