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Shin pain ..
When I exercise my shin bone pains a lot even in the simplest jumping jacks . What can I do to get rid of it . I don't want to discontinue my exercise routine because of this.
Answers (10)
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Chiropractic adjustment will help.
Quadriceps exercise
Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day.
Sports Taping- stretch the tape from both ends and apply on the affected area
Contrast Fomentation (Hot and Cold).
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First you need to understand the cause of shin pain only then you can prevent it , otherwise you will getting it again and again. Check this video https://youtu.be/arohovk2eau
Next Steps
Consult a Sports Physiotherapist and Follow the treatment at least for 6-8 weeks.
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U need to strengthin lower limb muscles, specially leg muscles.
Next Steps
u can use foot exerciser or gym cycle
Health Tips
click on
https://amzn.to/3vdyanh
for static exercise cycle
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If shin bone hurts stop high impact exercises right now. Work on your lower leg muscles strength and flexibility. Please consult online for details
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You should do proper warm up and cool down exercises before starting your exercises.
You can give ice pack after completing your exercises for 10-15 minutes.
You should check with your calcium and vitamin D levels.
You should take balanced diet.
Next Steps
If the pain persists or aggrevates you need to consult a Physiotherapist or Orthopaedist for further evaluation and treatment.
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Short and simple cure for this
1) Do regularly icing at shin
2) start jumps with low intensity and proper shoes
3) wear knee caps to avoid undue pressure on knees during activity or jumping only
4) Maintain your calcium intake
5) tone up your thigh muscles (hamstring and quadriceps)
6)Do calf stretches and stretches of tibialis anterior muscle under careful supervision
7) Do not discontinue your regular activities
8) Consult orthopaedic physiotherapist
this advice is not valid for medico legal purposes
Dr Deepesh nainani PT
Next Steps
Do proper warm up before activities and consult us through practo for further management
Health Tips
Avoid cross leg sitting for few days
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1st: do proper warm up (suryanamaskar, etc) include stretching of full lower leg muscles (hams, quads, calf and shin stretch mainly) with proper 15 to 20 sec hold
2nd : do cool down exercise also ( including stretching and meditation or shavasan)
3rd: do icing 4 times a day (10-15min each time)
Advice: use proper shoes while doing exercise like jumping Jack
If not found relief meet any physiotherapist for proper assessment and management
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Stretching before and after exercise will help.
Rest and ice pack twice a day may help reduce pain.
Warm up before starting the exercises.
consult in person with physiotherapist for better assessment and treatment.
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This is due to Lake of streaching before and after the exercise
Pain caused by overuse along the shinbone(tibia), the large front bone in the lower leg.
Shin splints result when muscles, tendons and bone tissue become overworked. Shin splints often occur in athletes who've recently intensified or changed their training routines.
Next Steps
RICE(Rest, Ice, Compression, Elevation) and Strength training
Health Tips
Stretch your calves and hamstrings
Strengthen your hip muscles,foot and the arch of your foot.
Avoid sudden increases in physical activity.
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Dr. Jacob Roshan Mathew (PT)
Orthopedic Physiotherapist
21 yrs exp
Bangalore
The front of the ankle could be stiff, or the calf could be tight or the tibio fibula would have lost its inward rotation or it could be a reduced arch of your foot.
Hard to put a finger on these causes unless you go to a clinic and they assess you. It is hard to diagnose online but you could try some exercises.
Icing is not dealing with the cause of dysfunction but use it on the shin muscles using a towel for 15 mins 3 times a day to reduce any irritation on it.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.