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Avoid processed foods and sugary drinks, particularly soda pop. Many overweight and obese people get flat feet and tend to over-pronate their ankles they collapse and roll in , which are significant risk factors for developing shinsplints.
Buy different shoes. Poorly fitting shoes or ones that are really heavy can also trigger the development of shinsplints. The tibialis anterior muscles work to raise your toes while walking, so if your shoes don't fit or are heavy, the muscles can get strained. Therefore, wear stable, supportive lightweight shoes that suit your sport or activity. If you're a serious jogger, replace your running shoes every to miles or after three months, whichever comes first.
Get fitted by a shoe salesman later in the day because that's when your feet are at their largest, usually due to swelling and slight compression of your arches. You may be asked to run over a force plate that's hooked up to a computer, or get video taped while you're running as part of the assessment.
If you are an over-pronator, look into getting supports orthotics for the soles of your shoes. Stretch your lower leg muscles. Stretching muscles of your lower leg both front and back can help prevent shinsplints.
If you have shin pain, gently stretch your calves and Achilles tendons by wrapping a towel around your toes and then trying to slowly extend your leg while holding on to the ends of the towel. In addition, gently stretch the tibialis anterior muscle by kneeling on a padded floor with your feet together and toes pointed back, then slowly sit back onto your calves until you feel tension in the muscles of your shin.
Hold each type of stretch for 20—30 seconds at a time, then relax and repeat three to five times per day or as needed. This is a good exercise that stretches and loosens up all the muscles of your lower leg. Focus on these stretches before running, jogging or going for long walks. It will help warm up the muscles and prevent shinsplints from flaring up. Strengthen muscles associated with shin splints. The best strengthening exercises to perform when you have shin splints is calf raises and hip abductor strengthening.
Research has shown that these are the most effective strengthening exercises for shin splints and preventing shin splints. Include your email address to get a message when this question is answered. Sometimes the best course of action for inflamed and painful shinsplints is to stop exercising your legs altogether and rest them for a week or two. Helpful 0 Not Helpful 0. Wearing an elastic compression bandage during exercising may also prevent additional swelling and pain in the shin.
After a self-treatment of myofascial release, in addition to ice therapy, taking over-the-counter anti-inflammatory medication may also be helpful for reducing swelling and tenderness. For long-term results, focus on strengthening the calves and hip abductor muscles. Related wikiHows How to. How to. More References 2. About This Article.
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But opting out of some of these cookies may affect your browsing experience. Necessary Necessary. I am not kidding. Perfect Spot No. They inevitably form here because you walk on two legs, and usually on hard surfaces. Relieving tension in Spot No. Along with the tibialis posterior muscle … and less so the arch muscles than you might think.
We usually think of the shin as a bony place, but in fact there is a good-sized muscle on the lateral face of the shin: the tibialis anterior muscle. The tibialis muscle works almost alone: it is the only muscle that strongly lifts the foot. Functionally, its major job is not to shorten, but to lengthen in a controlled way: to gently lower the forefoot after the heel strikes the ground. This requires an eccentric contraction — the muscle contracts while lengthening, as your biceps does when you lower a barbell.
On hard surfaces like concrete, the strain of preventing foot slapping is considerable. For runners, that may be how shin splints begins, and is one of the main reasons to avoid running on pavement and concrete. Eccentric contractions are known to cause additional muscle soreness after exercise, which is why the shin muscle tends to get really sore after running hard — and why the muscle tends to develop large, chronic trigger points.
Another situation where the tibialis anterior has to work especially hard and tends to get really sore is coming down a mountain: because of the downward slope, the foot must be lowered further with each step, which means more eccentric contraction. If you feel the inside surface of your shin, you will find hard bone, covered only by skin. The Perfect Spot here is actually a whole patch of common trigger points in the top third of the muscle see attached diagram.
They are not hard to find, and they are usually very potent. You will probably be surprised by the amount of sensation flooding down the leg: the tibialis anterior is a Perfect Spot because it almost always produces so much more sensation than anyone expects. The tibialis anterior is a really tough muscle.
Unless you actually have shin splints see below , these spots will usually tolerate plenty of pressure. To treat someone else, you may find that your thumbs alone are not quite strong enough; using an elbow or the blade of your forearm will make things much easier. Start gently but work steadily up to a satisfying pressure, and hold it until the intensity of the sensation gradually fades. You can also use some massage oil or lotion to slide the blade of your forearm or the heel of your hand up the length of the tibialis anterior.
This is quite a satisfying variation, combining the pleasure of good old-fashioned Swedish massage with the unique sensation of a trigger point at the top of the stroke.
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