Shin pain after exercise. I do now?

Strengthen your ankle dorsiflexors and plantarflexors with Resistance tubes. As they help in eccentric strengthening. Post workouts Do a trigger point release for your tibialis anterior using a tennis ball then apply ice. And stretch the tibial anterior and your Calf and tendon achilis. Muscle imbalances cause problem to recur. Try to balance out your exercises.

try the tips if no improvement then consult

Do not restrict cards.. if you are on keto diet as you listed only protein and fibres in your diet.. carbs are important in muscle recovery. and take proper sleep of 7 hours. and HIIt to be done alternate days not everyday.

Start calcium supplements

First we need to see how fit you are to do HIIT wether your bones and muscles are prepared to take this kind of ex's. A proper evaluation of fitness levels followed by a proper exercise regimen  will help you. What is the reason u don't wish to quit this kind of ex's... because other properly planned exercises can help you as well instead of HIIT as it is given to people who are already at higher levels of fitness.

u can consult with me online if u need any guidance I am a Physio and Fitness trainer practicing since last 15 yrs

Shin pai often occur when your legs are overworked. That’s sometimes due to a jump in mileage, and sometimes because your shins pick up the slack for body parts that are weak. Following exercises for shin pain 1. Toe Curls Stand with feet hip-width apart and right foot on a towel. With the toes of your right foot, gather the towel and slowly pull it toward you. Return to start. Complete 10 to 15 reps then repeat with the other foot. 2. Monster Walk Start standing with feet shoulder-width apart and place a resistance band around your thighs. You can use one long resistance band tied in a loop or a smaller circular band. Keep feet far enough apart to maintain tension on the band. Step forward with the left foot then the right foot. Then step to the left with left foot then the right foot. Step backward with the left foot then the right foot. Step right with the right foot then the left foot. (You basically walk in a square). Repeat going in the opposite direction. 3. Heel Drop Stand with feet staggered on a step with right toes on the edge of the step. Shift your weight to your right leg and bed left knee to lower right heel down below the step. Return to starting position and complete 10 to 15 reps. Then repeat with your left leg. 4. Single Leg Bridge Lie faceup with your arms resting at sides, knees bent, and feet flat on the floor. Extend right leg straight out so that knees are in line. Squeeze glutes and engage left hamstring to lift your hips up off the floor. Complete 10 to 15 reps. Repeat on other side. Freeze a paper cup filled with water, tear off the top edge of the cup, and massage with comfortable pressure along the inside of the shinbone for 10 to 15 minutes after running to reduce inflammation. If these exercises causing you trouble again, then you may need to be diagnosed physically by orthopaedic doc or expert physiotherapist near you.

https://www.youtube.com/watch?v=HxvRQ9ZJ8vQ Chiropractic Mobilization will help. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily. Apply Hot Fomentation twice daily.

In my opinion,it’s a common problem with people who are in a habit of prolonged standing.At times they feel better post rest or by elevating there leg while sleeping but in your case it’s getting triggered post exercises as it’s not getting treated.hot pack or cold pack just reduce your pain ,they don’t cure your problem.You can feel it yourself,even if your shin is not paining these days if you palpate along your shin bone you will feel tender points which are painful,these are trigger points .Try to consult a good trigger point release therapist and a needling expert to cure you from this problem.kinesio taping can too help you.Take care