Download FREE Practo app
Get ₹200 HealthCash
Shin splints area is hard surface
I have shin splints area some hard surface for both legs I will run 6k daily since I have hard surface 1year please say any kind of treatment in x Ray is normal
Answers (10)
Get your queries answered instantly with Care AI FREE
20000+ health queries resolved in last month
Calf Stretches
Chiropractic adjustment will help.
Standing calf stretch
Stand away from a wall and.put your fight foot behind you and be sure your toes are facing forward. Lean forward at the ankle while bending the right knee and keeping your heel on the ground. Hold this for 30 to 60 seconds. Repeat 10 times a twice a day.
Downward dog yoga stretch
Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Repeat 10 times a twice a day.
Wall calf stretch
Stand about two feet away from a wall. Place the ball of your right foot against the wall while your heel remains on the ground. Slowly and gently lean into the wall while keeping your knee straight. Hold this for 5 seconds. Repeat 10 times twice a day.
Downward dog yoga stretch
Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Hold this for the 5 seconds. Repeat 10 times twice a day.
Contrast bath- Fill two buckets/ tubs with Very Hot Water and Very Cold water. Immerse your legs into the water for 3 minutes and then switch to cold water for 1minute. Repeat this 3 times once a day.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Didn't find the answer you are looking for?
Talk to experienced doctor online and get your health questions answered in just 5 minutes.
+192
Avoid running and calf stretching exercise
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Shin splint occurs in runners having flat feet and improper running shoes.
You should give Cryotherapy (Ice therapy) thrice a day for a week.
You should give rest till the pain subsides. As of now you should stop running and start doing other exercises like elliptical bike ride, swimming etc.
You should be pain free atleast for 2 weeks before returning to running.
You can wear stockings while running to prevent swelling.
Next Steps
You should wear motion control shoes if you have flat feet.
Your shoes should have 1/2 inch space between your big toe and shoe tip.
You should purchase shoes in the evening to get right fit shoes.
You should do leg muscles and hip stretching and strengthening exercises.
Health Tips
If the pain persists or aggrevates you need consult to a Physician or Physiotherapist or Orthopaedist for further evaluation and treatment.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Shin splints are due to undue pressure, check with your footwear if they are worn off or any changes, stop running for few days, rest and icing is important. Stretching of calf muscles is important too. Consult a physiotherapist personally.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Shin splint occur due to
either flat fleet, weak thigh and buttocks muscles, faulty footwear, hard surface, inadequate stretching .
Do proper rehabilitation.
Stop running on hard surface or take rest see how pain feels
Next Steps
if swelling is there consult
Health Tips
apply ice and shin brace,cap.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Apply olive oil bed time with little massage for 3 months.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Sarika Jambhulkar (PT)
Sports and Musculoskeletal Physiotherapist
14 yrs exp
Mumbai
You need to get your running and gait anaylisis done by Podiatrist.. We are offering this assessment online.. Assesment include detail assessment of your feet and posture.. We will be advising about what type of running shoes you need as per your foot type also insoles if required
Next Steps
book appointment with podiatry expert
Health Tips
Calf stretches and cold pack
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Mr. Nitin Kumar Arora (PT)
Physiotherapist
8 yrs exp
Delhi
First and foremost is that you should not run on hard surface as it will cause recurrence of the condition. At the same time, you should start with ice pack for 7.5 minutes each leg and then start with stretching exercises for the front and back part of the lower leg. Furthermore, you should start exercising your hip muscles as they also play a role in causing shin splints at the leg.
Next Steps
You can consult us online on the Practo app to get a customized tailor made exercise routine for your condition.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
15 yrs exp
Mumbai
You should apply ice pack three times a day
Also start doing the foot exercises.strengthening and stretching of foot.
Isometric foot exercises.
Before starting running do stretch hamstring,TA, Quadriceps,calf.afyer running also do stretches.
Next Steps
foot curling exercises are important
Health Tips
visit nearest physiotherapy clinic afterlockdown and take proper advice.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Mr. Arjun Puranik H L (PT)
Physiotherapist
10 yrs exp
Bangalore
Shin Splints are common in long distance runners...
It's mainly due to imbalance between your calf and anterior muscles of leg..
Next Steps
1.) Icing helps in reducing inflammation..Do icing after running for 10 min...
2.) Taping can be done(Physiotherapist) before run..
3.) Stretch and strength your leg Dorsiflexion muscle..
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Articles you may like
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.
The question asked on this page is a free question. You can ask a free health question by downloading the Practo app.
Articles you may like
Tell us what's troubling you
Tell us what's troubling you
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.