Skip to main content

Most Recommended STRETCH for SHIN SPLINTS

Best stretch for shin splints

SHIN SPLINTS  STRETCH

  • As shin splints are result of inflammation or wearing down of connective tissues in relation to shin bone. 
  • By stretching up the muscles in the shin region will provide relief. 
  • Most crucial muscle involved in shin splints is anterior tibialis. 
  • Mechanism behind stretching muscle is that tissues related to the muscle will get used to sudden change. 
  • That is tissues will adapt to stressful condition and would not wreck in adverse situation.
  • Stretching anterior tibialis muscle would provide proper blood supply in the shin region which will ensure nutrition and oxyzen demand of the shin tissues.
  • These are few stretches one can do for shin splints.
Best shin splints stretch
Best Shin Splints Stretch

Easier Shin splints stretch
Easier Shin splints stretch


Shin splints stretch with towel
Shin splints stretch with towel


Shin splint strerch against wall
Shin splint strerch against wall


Shin Splints stretch over floor
Shin Splints stretch over floor


Shin splints stretch with partner
Shin splints stretch with partner

  • One must efficiently perform above shin splints stretches. 
  • Stretch must focus over the shin bone region. 
  • Pain that occurs while stretching should be beared to a limit and this limit differs for each individual. Holding a stretch for 30 seconds is more than enough.
  • Start with easy stretches with help of towel or wall and than eventually go for pro level stretch. 
  • Its better to do the stretch with a partner who can push you to break your own limits.

SHIN SPLINTS FAQ: 

Should you massage Shin Splints?
  • Massages benefit you by 2 ways, one is by compression of the tissues which releases tension and enhances blood supply. 
  • Second is by re-aligning the tissues in proper anatomical position. One should massage shin region but only after the pain have subsidized.

What exercise is good for shin splints? 
  • Assuming you already have shin splints, its better to rest rather exercising. 
  • One must perform Exercises which enhances your leg strength.
  1. Toe curls
  2. Calf raise
  3. Calf rolling
  4. Calf stretch
  5. Clam shell

Comment us about your own experiences on injuries. Your comeback story will be featured on this blog in a special section.





Labels:

Comments

Post a Comment

Popular posts from this blog

Shoulder Dislocation Treatment

SHOULDER DISLOCATION TREATMENT Treatment include moving the bone in place, splinting, medication and rehabilitation . Surgery is required only in rare cases. FAQ'S ANSWERED IN THIS POST ARE? Is my shoulder dislocated? What tests do I need? What treatment approach do you recommend?  Are there alternatives? How long will it take for my shoulder to heal? Will I have to stop participating in sports?  For how long? How can I protect myself from re-injuring my shoulder? Most Versatile Joint The shoulder is the body's most mobile joint, which makes it susceptible to dislocation. Because it moves in several directions, your shoulder can dislocate forward, backward or downward, completely or partially, though most dislocations occur through the front of the shoulder. Anterior dislocation is common. It takes a strong force to pull the bones out of place, such as a sudden blow to your shoulder. Main Causes of Shoulder Dislocation Shoulder dislocation is a common injury in contact sport...
1 comment
Read more

Why do Shin Splints happen

SHIN SPLINTS Why do shin splints happen  Shin splints happen cause of change in the lifestyle. That change could be sudden(accidental) or gradual(overuse). Most often shin splints are result of rise in the physical activity which creates excessive pressure over bone tissues, precisely the shin bone (tibia) in case of shin splints .  Shin splints aka MTSS (medial tibial stress syndrome) or Periostitis tibial is inflammation in periostium(outermost layer) of shin bone. Mechanism behind Pain of Shin Splints The pain is caused by disruption of connective tissue which connects the medial soleus fascia(tissue covering muscle) through the periosteum(outermost layer of bone) of the tibia. With repetitive stress, the impact of forces eccentrically fatigue the soleus(leg muscle significant for running) and create repeated tibial(major bone in lower leg) bending or bowing, leading to Shin Splints . This is the answer to " why do shin splints happen ". What are shin splints caused by...
Post a Comment
Read more

ANKLE SPRAIN : EXPLAINED WITH HOME TREATMENT

Ankle Sprain Treatment SPRAINED OR TWISTED ANKLE An ankle sprain is an injury to the tough bands of tissue (ligaments) that surround and connect the bones of the leg to the foot. When ligaments surrounding the ankle are pushed past their boundaries, it causes a sprain. These ligaments help stabilize the joint hence preventing excessive movement.  ANATOMY OF TWISTED ANKLE Most commonly involved ligaments are the one present outside of the ankle . What Causes Ankle Sprain ? Placing foot wrong way when running Wearing high heels or shoes that don’t fit well Signs and Symptoms of Ankle Sprain swelling tenderness bruising pain in ability to put weight on the affected ankle skin discoloration  stiffness Tenderness to touch Instability of the ankle—this may occur in severe cases How to Diagnose Ankle Sprain Anterior Draw - tests  ATFL Talar Tilt - tests (anterior  talofibular  ligaments ) CFL Posterior Draw - tests  (calcan...
8 comments
Read more