- by Portea Homecare
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- Apr 24 2017
8 Effective Exercises For Shin Splint That You Didn’t Know About
Is the inner side of your shinbone painful and sore? Do you observe the development of a mild swelling in your lower leg? If you nodded along with a concern, then you might be suffering from shin splint. And, if you are wondering what shin splint is and how you can obtain relief from its discomfort, scroll down to discover all about it.
What Is Shin Splint?
Shin splint, which is also known as medial tibial stress syndrome, is inflammation of bone tissue, muscles, and tendons located around your tibia. Usually, the inner edge of your shinbone suffers pain due to shin splint that results due to the overuse of the shinbone, which is the large bone located in the front of your lower leg. Shin splint discomfort is common among the athletes, dances, runners, and military personnel. However, following certain exercises can help prevent or treat the discomfort resulting due to shin splint. So, let’s have a look at some effective exercises for shin splint.
10 Effective Exercises For Shin Splint That You Didn’t Know About
- Gastrocnemius Muscle Stretch
Gastrocnemius muscle stretch is one of the most effective exercises to relieve the discomfort occurring due to shin splint by working on the larger calf muscles.
- Stand in front of a wall and lean against the wall.
- Straighten your right leg or affected leg back by pushing its heel on the ground.
- You would feel a stretch at back of your right leg. However, if you cannot feel the stretch then try moving your heel further back till the stretch is felt.
- Hold the pose for 20 seconds and then relax.
- Follow this exercise by using left leg and repeat it thrice with each leg.
- Soleus muscle stretch
Soleus muscle, which is located at the back of your lower leg, is a crucial muscle that helps exert strong force of your ankle joint.
- Stand straight facing a wall and lean on the wall by stretching the shin splint affected leg back.
- Now, bend the knee of the back leg in direction of the wall by maintaining the heel on the ground. You would feel the stretch in the lower area at your calf’s back.
- Hold this pose for half a minute.
- Repeat it thrice.
- Toe Raises
Toe raises are highly effective to strengthen your shin muscles significantly.
- Sit on the ground by keeping your both the feet flat.
- By placing the heel on the floor, raise the rest of your foot up as high as you can.
- Hold for a few seconds and place your foot on the ground slowly.
- Repeat this 20 times and do it in two to three sets.
- Gradually increase the number of repetitions.
. Resisted Ankle Dorsiflexion:
This exercise helps in strengthening your shin muscles.
- Sit on the floor facing a doorway and straighten your one leg in the direction of doorway.
- Use elastic tubing with a loop in one end, and put your foot in the. Now, tie a knot in the tubing’s other end and shut it in the door.
- Move back till there occurs a tension in the tubing.
- By maintaining your knee straight, pull your tied foot towards you by stretching the tubing.
- Gradually get back to the initial position. Repeat it in three sets of ten repetitions.
- Stand in front of your chair with shoulder breadth distance between your feet.
- Lower your buttocks gradually till you feel the chair’s seat then stand upright.
- Repeat this 15-20 times.
. Toe Taps:
- Stand on a flat ground; by keeping your heel on the ground, tap the ball of your foot and your toes for two minutes.
- Change the sides and do it again.
7. Heel Raise:
- Stand holding to a support; raise your unaffected leg such that you are standing on the affected leg.
- Lift your toes up and hold for two seconds and then lower them.
- Follow this ten times.
8. Heel And Toe Walking
Walking on your toes and then on your heels is quite effective in strengthening your shin and calf muscles. Ensure you walk slowly and in control.
Did you follow any shin splint exercises? Share your exercises and experience by leaving a comment below.
If your shins throb and ache after your daily run or just sprinting to catch the bus, consider availing expert physiotherapy service from Portea.
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