Shin Splints Treatment - 3 ESSENTIAL Exercises for You to Run without Pain

If you're suffering from shin splints, an important part of your successful treatment is to strengthen the various weak links that caused your shin pain in the first place. In this video, I'm going to show you three simple exercises you can use to strengthen your legs and return to running without shin pain. ************************ LEARN MORE ABOUT SHIN SPLINTS: /watch/M-nZA_WvnALvZ SUBSCRIBE: /user/RunningRevolution FREE 30 DAY CHALLENGE: https://www.kinetic-revolution.com/30daychallenge/?sc=shinsplints2019&utm_source=youtube&utm_medium=ytdescription&utm_campaign=vcta&utm_content=shinsplints2019 ************************ The three shin splints treatment exercises shown in this video are: 0:15 - CALF RAISES This is a simple and effective rehab exercise to strengthen your calf muscles, particularly the gastrocnemius muscle. Tight calf muscles are a known cause of shin splints, and often this tightness is due to weakness. Strengthening your calf muscles will help to prevent shin splints in the future. Aim for 3 sets of 20 calf raises, slowly through a full range of motion. As you find your calf muscles getting stronger, you can progress your shin splints treatment by moving to a single version of the exercise; it's exactly the same, but just on one leg! Feel free to experiment with foot position as you perform the calf raises. By turning your toes inwards you'll get more of a focus on the lateral head of garstoc, while turning your feet outwards will plcce more focus on the medial head of gastroc, and the tibialis posterior muscle, another important muscle/tendon when it comes to medial shin splints treatment. 1:33 - SINGLE LEG DEADLIFTS Although these single leg deadlifts are an exercise to build strength and stability around the hips, they're also a great example of an exercise that comprises a more holistic approach to shin splints treatment exercises. Single leg exercises like help you improve proprioception and balance, which is vital for runners. Additionally, improving glute strength and stability will help you run without overloading your lower legs and shin region. With this in mind, it's easy to see why these single leg deadlifts are a big 'bang for the buck' exercise in any shin splints treatment plan. Aim for 3 sets of 15 single leg deadlifts on each leg. As a progression to this shin splints exercise, you could grab a couple of light dumbbells. Adding external load will certainly add to the challenge! 3:14 - SOLEUS WALL SQUATS The third and final exercise in this video on how to cure shin splints is the soleus strengthening variation of a wall squat. While wall squats are a very effective isometric strengthening exercise for the quadriceps muscles of the thigh, adding slow and controlled heel raises into exercise will force you to build strength in the soleus muscles of the lower leg. It's not unusual for the soleus muscle to be weak in comparison to gastroc, and this kind of imbalance can contribute to injuries such as Achilles tendinopathy and shin splints. This shin splints exercise is quite challenging, as it combines a focus on soleus with the wall squat position which will get your thighs burning! Aim for 3 sets of 20 slow double leg heel raises. I'm sure that these exercises for shin splints will help you in your recovery from this frustrating shin pain, and will help you to get back to running pain free soon. Of course, strengthening is only part of a comprehensive shin splints treatment plan. It's also important to de-load the bone tissue by either dramatically reducing your training load (weekly mileage) or even taking some time off running completely. Clearly, this isn't what we want to hear but if you find your shin pain to be very irritable, it's important to allow your shins time to recover between runs. Good luck :) ************************ TWITTER: https://twitter.com/kineticrev FACEBOOK: https://facebook.com/kineticrev INSTAGRAM: https://instagram.com/kineticrev Music by Epidemic Sound: http://www.epidemicsound.com ************************ ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London). Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique. Running biomechanics has become a geeky little passion of mine! WEBSITE: http://kinetic-revolution.com ************************

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