3 Exercises for Shin Splints: Treat Symptoms & Address the Root Cause
Key insights: 60-second read
- Shin splints often have more going on than the shin itself - Flat feet, calf tightness and training errors can contribute, but broader mechanical issues can also influence how the shin is loaded.
- One-sided symptoms are an important clue - When shin pain is worse on one side, I want to understand why that side is being loaded differently.
- Treating the symptoms is only part of the process - The first two exercises focus more directly on the symptoms, while the third looks further up the chain.
- The low back, hip and ankle are worth considering - Particularly when the presentation is unilateral or keeps coming back despite treating the painful area.
- The aim is to understand why the shin is being overloaded - Not simply to make it feel better temporarily.
Shin Splints are a common issue affecting the front of the shin. And like many musculoskeletal complaints, there's usually a number of factors that set it up to occur.
We often link shin pain back to things like flat feet, calf tightness, and poor training practices. And certainly, these things can be relevant. But as with many lower limb injuries, there's often more at play.
There can be broader mechanical issues that set an area like the shin up for pain and dysfunction. In other words, the shin may be where you feel the problem, without necessarily being the whole reason the problem has developed.
This is especially something to consider when people have Shin Splints on just one side, or at the very least symptoms that are significantly worse on one side. There has to be a reason for this difference between sides, and to find these issues we need to look at the low back, the hip, and the ankle as well as the shin.
In the video below, I cover three clinically important exercises to help treat your Shin Splints from home. The first two go after the general symptoms associated with Shin Splints. And the last aims to get at what I believe may be one of the more important underlying mechanical issues.
Remember, there will always be a limit to how effective a treatment is if you aren't also trying to figure out its root cause.
If the way you load that shin is different from how the body is expecting, it can be difficult to simply treat the painful area and expect the problem to disappear. We need to understand what is continuing to place stress on it in the first place.
Hopefully this video helps you do that!
- Grant
Related: What is the Best Way to Stretch in 2021? (Hint: Power Band)
On this page
What causes Shin Splints?
As with many lower limb injuries, there's often more at play than just training load and arch function.
The way the body moves and handles load is complicated. The foot, ankle, knee, hip and lower back all contribute to how force is transferred through the lower limb. If one part isn't moving or functioning as well as it could, other areas may have to compensate.
That doesn't mean that a problem in the low back or hip is automatically the cause of someone's shin pain. But in my experience, particularly with stubborn or one-sided presentations, it can be a mistake to look only at the painful area.
The question I want to answer is: how is this person's shin being loaded in a way that is producing symptoms?
Why are Shin Splints worse on one side?
This is one of the things that really interests me clinically.
Many people have Shin Splints on just one side, or at least have symptoms that are significantly worse on one side. And when that happens, I don't think we should simply accept that one shin has somehow become "the bad shin".
There has to be a reason why one side is being affected more than the other.
That reason may be local. It may relate to the foot, ankle or calf. But it may also involve what is happening further up the chain, including the hip and lower back.
So when I assess someone with unilateral shin pain, I want to understand the whole movement and loading pattern rather than simply treating the painful area and sending them on their way.
What are 3 exercises for Shin Splints?
In this video, I cover three important exercises to help treat your Shin Splints from home. The first two go after the general symptoms associated with Shin Splints. And the last aims to get at a potential root cause.
While the video above provides the full demonstration, here's a summary of what each exercise is trying to achieve.
- Exercise 1: Symptom Relief - Direct release of the anterior tibialis and surrounding soft tissues using a lacrosse ball.
- Exercise 2: Address Calf Tightness - Using a power band to mobilise and stretch the calf muscles, reducing some of the tension and improving how the ankle and calf can move.
- Exercise 3: Correct Upstream Mechanics - Addressing low back, hip, and ankle function to change how the shin is loaded.
For what it's worth, I'm not suggesting that everyone with Shin Splints has the exact same underlying problem. Rather, I'm encouraging you to look beyond the painful area when the presentation suggests that there may be more going on, and that most people experience similar themes of underlying dysfunction based on what I find clinically.
If we simply keep treating the shin without changing the way it is being loaded, it can be difficult to make lasting progress.
The key clinical idea
The shin is where you feel the pain, but that doesn't necessarily mean the shin is where the problem starts. Particularly when symptoms are one-sided or keep returning, I think it's worth looking at the bigger picture and asking why that particular area is being loaded differently.
What equipment do you need for these Shin Splints exercises?
Equipment used in this video:
Please note: These are affiliate links.
I genuinely hope this article offers a fresh perspective - or at least one useful takeaway.
If you've been treating your Shin Splints without getting the results you want, perhaps the thing to consider is whether you're treating the symptom rather than the reason that symptom keeps occurring.
And if you have a different issue, or simply want to learn more about how your body moves, head over to the Your Wellness Nerd YouTube channel . Subscribe if you feel inclined, and let me know in the comments what you'd like me to cover next.
- Grant
Frequently Asked Questions
What are the root causes of Shin Splints?
Shin Splints can develop from a combination of factors including training load, calf and foot function, and the way the lower limb handles repeated loading. In some people, particularly when symptoms are one-sided or persistent, broader mechanical issues involving the ankle, hip or lower back may also be relevant.
What are the best exercises for Shin Splints?
There isn't one exercise that is best for everyone. In this video, the first two exercises are aimed at common symptoms around the shin and calf, while the third looks more broadly at the mechanics that may be contributing to how the shin is being loaded.
Why do I have Shin Splints on only one side?
There can be several reasons for one-sided shin pain. A difference between sides can be a useful clue that there are differences in how each leg is moving, functioning or being loaded. This is why it can be useful to assess the foot, ankle, hip and lower back rather than focusing exclusively on the painful shin.
Can tight calves contribute to Shin Splints?
Yes, calf tightness can be one factor worth considering. However, it is unlikely to explain every case of Shin Splints on its own, which is why looking at the wider movement and loading pattern can be useful.
Why isn't treating the painful shin always enough?
Treating the painful area may help reduce symptoms, but if the factors continuing to overload the shin are not addressed, the symptoms may return when normal activity resumes. This is why understanding the way the whole lower limb is functioning and being loaded can be an important part of treatment.
One profound insight from this post
The shin is where you feel the pain, but it isn't necessarily where the problem starts. Particularly with persistent or one-sided symptoms, understanding how the rest of the lower limb is functioning and loading the shin can be an important part of finding a lasting solution.
If you found this video useful please leave a like and let me know in the comments! Also, please consider subscribing to the Your Wellness Nerd YouTube channel for more helpful information.
Living With Persistent Pain?
If your pain has lasted longer than expected, feels disproportionate to injury, or hasn't responded to standard treatment, you may benefit from a broader approach. Learn more about our ankle pain physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help making sense of your aches, pains, or ongoing symptoms, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
