Shin Splints Treatment

 Shin Splints Treatment

Shin splints treatment may be necessary if you have ever suffered diffuse tightness and tenderness over the entire front part of your lower legs while you are standing, walking or running.

The front or anterior part of your lower leg is referred to as your shins. Suffering from sprained anterior lower leg muscles (referred to as shin splints) can be very painful and in some cases dangerous. Shin splints treatment will help you resolve your shin splints and offer you ways of preventing future shin splints episodes.

Before we discuss shin splints treatment, you may want a more in depth look into what are shin splints and a deeper understanding of what are shin splints symptoms!

Shin splints treatment address the various muscles that become over worked during exertion which may result in chronic lower leg pain and tenderness.

Lower leg muscles which are involved with shin splints symptoms include:

  • tibialis anterior
  • extensor hallucis longus
  • extensor digitorum longus
  • peroneus tertius
  • tibialis posterior
  • flexor hallucis longus
  • flexor digitorum longus
  • soleus
  • gastrocnemius
  • peroneus longus and brevis

Shin Splints Treatment Include

  • stretching/strengthening your calf muscles
  • stretching/strengthening your tibialis anterior
  • alternating ice/heat to the front of your leg while you straighten your foot
  • walk on smooth, level surfaces instead of uneven ground
  • use cruise control in your car as often as possible
  • employ a foot bracing pillow during sleep to keep the foot at 90 degrees

Shin Splints Treatment: Stretching/Strengthening your calf muscles

A major source of shin splints are an overload of the tibialis anterior muscle because of tension in your calf muscles. This tension may be caused by over worked/strained or weak calf muscles.

Shin Splints Treatment One: Ardha Uttanasana Yoga pose. Stand in Mountain pose about four feet from a wall with your legs shoulder width apart. Bring your arms overhead and lean forward against the wall with your arms out straight and bend at your waist 90 degrees while your right leg is stretched/extended and your left leg is (four feet apart) or as far back as is comfortable stretched and extended. Hold this posture for three to nine breaths or until you feel a gradual release in your leg tension.

Shin Splints Treatment Two: Stand in Mountain Pose a few feet away from a wall.  Legs shoulder width apart. Slowly bend forward so your waist is at 90 degrees to the wall with your hands on the wall, arms straight. Hold this posture for six to nine breaths as you notice your leg muscles release and relax.

Shin Splints Treatment Three: Downward Dog Yoga pose. Hold this posture for six to nine breaths as you notice your heels slowly release to the floor.

Shin Splints Treatment Four: Mountain Pose (3 approaches) Yoga. Stand straight. Feet together, toes touching. Spread toes wide. Feel how you are connecting with the earth. Are all four points of your feet stable/equal? Lift the toes. Relax. Arms at sides. Head reaching Heaven/Sky, fingers reaching Earth. 1. bring hands together in front of your chest/sternum as you lift your sternum, take three to nine breaths. 2. Bring your hands behind your bottom, clasp hands, gently pull down to the Earth as you open your chest/Heart and expand the front of your body. 3. Circle your arms overhead with your palms facing each other. Elongate your spine pointing your fingers at Heaven extending your arms up while you take three to nine breaths.

Shin Splints Treatment Five: Chair Yoga Pose. From Mountain pose, bend your knees as if you were going to sit down in a chair while your arms are extended about your head with palms facing each other while you take three to nine breaths.

Shin Splints Treatment: Stretching/Strengthening your tibialis anterior muscles

Another cause of tibialis anterior muscle spasms which cause shin splints is a shortening of these muscles. By stretching/strengthening your tibialis muscles you will eventually notice a reduction of pain and tenderness and prevent future episodes.

Shin Splints Treatment One: Lye on your back, your legs supported with a pillow while a partner holds your foot, slowly bring your foot toward your head (dorsiflexion) contracting your tibialis anterior muscles, then slowly point your foot away from your body (plantar flexion) while applying ice along the front of your leg with a towel between your leg and the ice. Alternate from plantar extension to plantar flexion 10 times. Alternate from ice to moist heat.

Shin Splints Treatment Two: Warrior Pose. Stand feet together. Take two wide steps to the side, rotate the left foot out 90 degrees and the right foot in 45 degrees, bring arms up to shoulder height and turn your head to the left. Take three to nine breaths while focusing on staying grounded and balanced. Notice how your feet are grounded on the earth and balanced.

Shin Splints Treatment Three: Bridging pose. Lie on your back, knees bent, without head support, arms by sides. Gently lift up your pelvis so your back is straight and shoulders remain on the ground. Alternate lifting your heels up and down while maintaining your Bridge. Do 3 sets of 10 heel lifts.

Shin Splint Orthotics

Whenever someone comes to my office with lower leg pain and dysfunction I offer a free Shin Splints Orthotics evaluation.

A shin splints orthotics evaluation involves observing how you walk, how your feet and hips move, how your feet contact the ground and noticing abnormal gait patterns.

Many patients with shin splints benefit from shin splint orthotics.

Sole Supports Custom Orthotics are designed to reduce lower leg muscle strain by supporting your foot with a maximum arch height.

Sole Supports Shin Splints Orthotics


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