• HOME
  • ABOUT
    • About Us
    • Meet Our Experts
    • Success Stories
    • Frequently Asked Questions
    • Our Story
    • Tour The Facility
  • SERVICES
    • Physical Therapy
    • Massage Therapy
    • Performance Training
    • Personal Training
    • Stretch Therapy
    • Compression Therapy
    • Hyperbaric Oxygen Therapy (HBOT)
    • Youth Injury Prevention
    • ACL Surgery Rehab
    • Custom Foot Orthotics
    • Custom Pillows
  • PAIN RELIEF
    • Back Pain
    • Sciatica
    • Herniated Disc
    • Shoulder Pain
    • Knee Pain
    • Neck Pain
    • Youth Injury
    • Pregnancy & Postpartum
  • TIPS & ADVICE
    • Free Reports
    • Blog
    • Podcast
    • Recommended Products
    • Workshops
  • HIRING
    • Women’s Health PT
    • Physical Therapist
    • Performance Specialist
    • Massage Therapist
    • Client Relationship Specialist
    • Account Manager
    • Sales Development Representative
    • Sales Specialist
    • Office Manager
    • Client Care Specialist
    • Client Experience Specialist
    • Operations Manager
    • Marketing Assistant
    • Internship
    • Marketing Internship
    • Acupuncturist
  • CONTACT
    • Virtual Visits
    • Inquire About Cost & Availability
    • Free Phone Consultation
    • Free “Discovery” Visit
    • Hyperbaric Oxygen Therapy (HBOT) Inquiry
    • Contact Us
    • Request A Superbill (Existing Clients Only)
Sports Performance Physical TherapySports Performance Physical Therapy
  • HOME
  • ABOUT
    • About Us
    • Meet Our Experts
    • Success Stories
    • Frequently Asked Questions
    • Our Story
    • Tour The Facility
  • SERVICES
    • Physical Therapy
    • Massage Therapy
    • Performance Training
    • Personal Training
    • Stretch Therapy
    • Compression Therapy
    • Hyperbaric Oxygen Therapy (HBOT)
    • Youth Injury Prevention
    • ACL Surgery Rehab
    • Custom Foot Orthotics
    • Custom Pillows
  • PAIN RELIEF
    • Back Pain
    • Sciatica
    • Herniated Disc
    • Shoulder Pain
    • Knee Pain
    • Neck Pain
    • Youth Injury
    • Pregnancy & Postpartum
  • TIPS & ADVICE
    • Free Reports
    • Blog
    • Podcast
    • Recommended Products
    • Workshops
  • HIRING
    • Women’s Health PT
    • Physical Therapist
    • Performance Specialist
    • Massage Therapist
    • Client Relationship Specialist
    • Account Manager
    • Sales Development Representative
    • Sales Specialist
    • Office Manager
    • Client Care Specialist
    • Client Experience Specialist
    • Operations Manager
    • Marketing Assistant
    • Internship
    • Marketing Internship
    • Acupuncturist
  • CONTACT
    • Virtual Visits
    • Inquire About Cost & Availability
    • Free Phone Consultation
    • Free “Discovery” Visit
    • Hyperbaric Oxygen Therapy (HBOT) Inquiry
    • Contact Us
    • Request A Superbill (Existing Clients Only)

Shin Splints Treatment And Recovery

August 4, 2018 Posted by Shane - Performance Specialist Ankle & Foot, Fitness & Performance Training, Injury Prevention, Physical Therapy, Running

Shin splints is a catch-all term that refers to pain experienced below the knee and is common to different types of athletes: runners, basketball players, tennis players, dancers, and military recruits. This is most common in beginner or novice level athletes that have a sudden change and/or increase in activity. Regardless of the type of activity, four words describe what led to the injury: too much, too soon.

Regardless of the type of activity, four words describe what led to the injury: too much, too soon.

Pain in the lower leg with shin splints typically occurs in two places: on the front outside part of the shin, or the inside of the lower leg. Symptoms include tenderness, soreness, mild swelling, and/or general pain. The pain may stop when you stop activity, but be weary if it continues beyond activity. It is important to note here that continuing activity may lead to stress reactions or stress fractures, which are marked by similar symptoms, but includes a definite spot of sharp pain. Another condition which may be confused with shin splints is anterior compartment syndrome where the swelling of muscles within a sheath/compartment creates pressure that leads to pain, unusual nerve sensations, and/or muscle weakness.

Here are great rehab and strengthening exercises to prepare for high-impact activity:

Write the alphabet with your toes. You can do this either seated or standing. Standing while doing this adds a balance and stability component. Perform with both feet.

Alternating toe raise-heel raise. Perform 2-3 sets of 12-15 repetitions.

Walk – On your heels for about 20 feet, then walk on your tippy toes for 20 feet. Walk back to your start line and repeat 2-3 times.

Heel drops – These can be performed by either starting with your toes on the ground and heels raised, then slowly lowering the heel to the ground; or standing on the edge of a step with your heels off the edge and slowly lowering the heels to a stretched position. The key here is making sure the muscle is tense and loaded before lowering the heel. This movement can start from a seated position and progressed to standing and/or single leg variations. Perform 2-3 sets of 8-12 repetitions.

Single leg weight shifts – Start in a standing position with heels raised off the ground. Shift your weight from one leg to the other and back again for 30 seconds. Perform 2-3 sets of 30 second bouts.

Hops – Upper body supported hops; bilateral, single leg, jump rope — feet! Perform 2-3 sets of 30 second bouts. 

Stretch – Hold each stretch for 30-60 seconds and repeat 2-3 times.

Calf – Use a wall, curb, or other object to elevate your toes while your heel remains on the ground. Alternatively, you can face a wall and place your hands at about eye level. Place one foot 12-18 inches behind the other foot. Keep your rear leg straight and heel on the floor; slightly lunge forward into the wall while bending the knee of the forward leg.

Achilles – Same as above, except bend the knee of the rear leg.

Anterior shin – Start in a kneeling position and sit on your heels while keeping the top of your foot flat on the floor. If this position is too painful, or you have knee problems, then stretch from the standing position by tip-toeing on one foot, then curl your toes. Keep your foot/ankle relaxed and gently push the ankle forward.

Foam roll – Your calves and other meaty portions of your lower leg. Spend about 30-60 seconds in each area and follow up with any of the above mentioned strengthening exercises.

It’s a bummer when you have to sit out because you’re hurt. But take the opportunity to find alternative low impact cardio exercises, such as swimming, pool running, bike riding, or rowing to continue training while your lower legs heal. As you return to running, avoid hard surfaces at first and increase mileage slowly. That being said, don’t wait for injury to do the exercises stated above. Get a leg up on injury and train with purpose.

Get a leg up on injury and train with purpose.

As always, I hope this helps!  If you have any questions or would like to read about certain topics, send us an email at TeamSP@SportsPerformancePT.com. 

-Shane Adamos, MS, CSCS, CF-L1

Certified Strength & Conditioning Specialist

For more tips on optimizing athletic performance FOLLOW US on:

  • Instagram: http://www.instagram.com/SportsPerformancePT
  • Facebook: http://www.facebook.com/SportsPerformancePT
  • YouTube: http://www.youtube.com/c/SportsPerformancePT

TUNE IN TO OUR PODCAST

Share this:

  • Click to share on Facebook (Opens in new window) Facebook
  • Click to share on X (Opens in new window) X
  • Click to share on LinkedIn (Opens in new window) LinkedIn
  • Click to share on Reddit (Opens in new window) Reddit
  • Click to share on Tumblr (Opens in new window) Tumblr
  • Click to email a link to a friend (Opens in new window) Email
Share
0

About Shane - Performance Specialist

Master of Science In Kinesiology | Certified Strength And Conditioning Specialist | CrossFit Level 1 Trainer | CrossFit Endurance Trainer

You also might be interested in

The Dangers of an ACL Tear at Any Age

The Dangers of an ACL Tear at Any Age

Mar 7, 2025

Have you or anyone you know suffered from an ACL injury and want to know how to avoid future injury? ACL injuries can take a year or more to recover from and often carry a heavy emotional and financial burden. Fortunately, there are a few steps you can make today to lower your risk. In this blog, Dr. Chris shares five simple ways to reduce the risk of an ACL tear so you can rest assured that you’re safety and long-term health is prioritized! If you’re looking to stay healthy and enjoy the activities you love safely, you need to read our blog. Enjoy!

3 Simple Ways To Deal With Low Back Pain If You Work A Desk Job

3 Simple Ways To Deal With Low Back Pain If You Work A Desk Job

Mar 9, 2023

Have you experienced low back pain with sitting for long periods of time? Do you have back discomfort when you are sitting at work? The solution is not stretching more or perfecting your posture. Today, Dr. Chris shares three EASY tips help you reduce back stiffness and alleviate your back pain for good. If you sit at work and you’re frustrated with back pain, you need to read this blog. Enjoy!

3 Reasons Why Deadlifts Are Good For Low Back Pain

3 Reasons Why Deadlifts Are Good For Low Back Pain

Dec 29, 2018

Low back pain is one of the most annoying and[...]

“Tell Us Where It Hurts…”

And We’ll Send You Our Best Advice And Top Tips In One Special Report…

It’s FREE! Just Look Below And Find The One That Works Best For You…

Physical Therapy in Chula Vista, CA

BACK PAIN

Physical Therapy in Chula Vista, CA

SHOULDER PAIN

Physical Therapy in Chula Vista, CA

KNEE PAIN

Physical Therapy in Chula Vista, CA

YOUTH INJURY

BLOG CATEGORIES

  • Acupuncture (46)
  • Ankle & Foot (56)
  • CrossFit (75)
  • Elbow & Hand (51)
  • Fitness & Performance Training (127)
  • Health & Wellness (105)
  • Hip, Back & Core (75)
  • Injury Prevention (131)
  • Knee (59)
  • Massage Therapy (62)
  • Neck (54)
  • Physical Therapy (133)
  • Recovery Techniques (99)
  • Running (59)
  • Shoulder (60)
  • Warm Up & Mobility (84)
  • Youth Athletes (62)
Experience the Sports Performance difference! Call or text us today (619) 397-1391

CLAIM YOUR FREE EBOOK

Get A FREE E-Book When You Subscribe To Our Blog!

Use the Form Below to Get Weekly Health Tips Sent to You for FREE.

SMS Text Message Opt In

CONTACT US

  • (619) 397-1391
  • TeamSP@SportsPerformancePT.com

Monday – Thursday: 8:00am – 6:00pm
Friday: 8:00am – 5:00pm

LOCATIONS

  • Chula Vista Location (Headquarters)
  • 821 Kuhn Dr., Unit 107, Chula Vista, CA 91914

______________________________________

  • Kearny Mesa Location
  • 8911 Complex Drive, Suite F, San Diego, CA 92123

GET STARTED

Schedule Appointment

Free “Discovery” Visit

Free Phone Consultation

Inquire About Cost & Availability

Frequently Asked Questions

Meet Our Experts

Contact Us

CONNECT WITH US

Blog

Podcast

We’re Hiring! Join Our Team!

POLICIES & NOTICES

Privacy Policy

Terms of Use

Disclaimer

© 2025 Sports Performance Physical Therapy. All Rights Reserved.

  • Services
  • About
  • Contact
  • Shop
  • Buy Highend
Prev Next