Shin Splints Stretches & Exercises - Ask Doctor Joby AskDoctorJo 7 years ago
Shin Splints Stretches & Exercises: http://www.AskDoctorJo.com Doctor Jo shows you some simple shin splints stretches to help prevent or relieve shin splints. Once you have checked this video out, you can watch the strengthening video (http://youtu.be/-tHXkt5JZMc) to help keep them strong and prevent further injuries. For more physical therapy videos or to Ask Doctor Jo a question, visit http://www.AskDoctorJo.com
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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.