Shin Splints {Part II}

A post shared by Dr. Katie Clare (@drkatie_clare) on

In the previous post (Shin Splints {Part I}) we discussed the two main types of shin splints and what to do about them.

But how do you say “see ya” to shin splints for good?

Step 1: You have to REST. I rarely advocate time off completely (unless you’re obviously in danger of hurt yourself) but shin splints really is one of those injuries that research shows responds best to rest. If you decided to push through with this injury you set yourself up for stress reactions and possible fractures, which would side line you much longer than time off.

Step 2: During your rest of 3-4 weeks start working on calf stretching, isometric strengthening, hip & foot stregthening and cross training. This is the perfect time to bike, swim or get your yoga on.

Step 3: Start to slowly return to activity, after 4ish weeks. This is KEY to recovery. If you’re a runner we’re talking 1/2 mile jogs without pain before progressing, and then sticking to no more than a 10% weekly mileage increase. If you’re doing a lot of plyometrics you should be decreasing your volume by at least half and slowing your reps down by that much as well

Step 3a (runners): Increase distance BEFORE speed, speed is much more demanding on the body.

Step 4: Phase from rehab to prehab and add activation exercises before your workouts, get into a routine of muscle release and keep up with your calf and lower leg eccentrics.

Any tips or tricks that have worked well for you and kicking shin splints to the curb? Let us know!

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