Shin Splints Stretches & Exercises - Ask Doctor Jo

More Details About This Video:
Shin splints occur very often in runners who are training for long distance running. The tibialas muscles become inflamed and irritated. Most of the time it is your anterior tibialis muscle, the one in the front, but occasionally they can be your posterior tibialis muscle, the one in the back. Make sure to go to a doctor to get evaluated because sometimes you can have a stress fracture instead of shin splints.

Start off by sitting in a long sit with your legs straight out in front of you. Point your toes downward as far as you comfortably can. You can add a little pressure to get an extra stretch. For more of a stretch, roll over and flatten your feet in a push up position, and push up on the top of your feet. Then you can try kneeling back onto your feet with your toenails on the floor, and lift up onto your toes as seen in the video.

Now you will see some stretches with a noodle or foam roll. Place the roll on the top of your knee, and roll it down your shin or anterior tibialis. Apply more body pressure to get more of a stretch. Then you can turn over and do the same thing with your calf. Roll down your calf muscle, or gastrocnemius muscle, and apply more body pressure for more of a stretch.

DISCLAIMER: Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy, however, this video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a therapist can do that simply can not be done on your own. Your own therapist will also ensure that you are doing correct techniques with your exercises and stretching. If these techniques aren't done right, they won't help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[invinxi]

Damn she really be liking comments 8 years later.
Respect!

[itsurmombruh]

After running my shins feel like they got hit with a razor scooter

[ryanbrown]

thank you so much i’m a basketball player and i get shin splints in both shins very badly to the point where i have to sit out and now i’m doing these stretches and it’s helping me so much i couldn’t be more grateful

[AskDoctorJo]

Happy National Running Day! If shin splints are stopping you from enjoying this day (or any day), try my shin splint stretches.

[benjaminfowler]

Oh my god. The sliding one cured my pain instantly!!!! Have suffered from this for so long. Thank you so much!!

[mistiann]

As a sprinter in track, I appreciate you so much!

[AskDoctorJo]

Shin splints and stress fractures can reproduce the same symptoms. If it is a stress fracture, you need to be in a walking boot; just not running will not heal it completely. Pain can be on the inner and outer shin, and slightly behind the leg. Shin splints are basically severe stress on your tibia (the shin bone). So you can feel pain anywhere in that area. The tibialis muscles need to be stretched. Keep up with the stretching, but I would get an x-ray to rule out a fracture. Good luck!

[AskDoctorJo]

It's National Running Day! But you'll have a hard time celebrating if you suffer from Shin Splints. So make sure you check out my simple stretches and exercises to help prevent and relieve them.

[demongal]

This video is 10 years old but oh god I’ve been suffering from Shin Splits for And doing these stretches help so much!!!!

[AskDoctorJo]

I am so glad to hear that. Thank you for protecting our country!! Good luck!!

[AskDoctorJo]

You're welcome! I hope it helps!!

[al_ee.]

Thank you for being quick and to the point with the stretches! Most definitely helped ease my shins, going to incorporate this to my daily stretching.

[IsaiahVelarde-gz]

This was made 11 years ago yet im using this today 😢

[AskDoctorJo]

Congrats!! Being a PT is very rewarding! With you already having knowledge in anatomy, you would probably do great in PT school! It kind of depends on what you are going for. If you want your Master's degree and you already have a Bachelor's degree, it usually takes 2 years. If you want your doctorate degree, it depends on where you go to school. It can range from 3-4 years. I think it is worth it though for sure!! Eventually all PT schools will be doctorate programs. Good luck!!

[AskDoctorJo]

You're welcome!! I am glad to hear it helped!!

[AskDoctorJo]

+Matthew Ralph If you can do them 2-3 times a day, that would be best.  Good luck!

[AskDoctorJo]

I am glad to hear they helped!! Good luck!!

[AskDoctorJo]

Have you ever had x-rays to rule out a stress fracture? Unfortunately, shin splints can reoccur often. If a stress fracture has been ruled out, then you just have to be very consistent with your stretches and exercises. Also, taking a look at your body mechanics with activity might help. Then shin splints come from high impact repetitive movements. So see how your are running, jumping, landing, and see if you can make some changes! Good luck!!

[AskDoctorJo]

These stretches work for the posterior tibialis (shin splints) pain as well. Keeping the whole lower leg stretched and lose should help with the pain. Good luck!!