If you are struggling with shin pain (including shin splints) try these helpful tips and exercises to get you moving again.

As Chartered Physios these are things that we have found to be useful when dealing with these issues through our combined 40 years of Health & Fitness industry experience. 

1. Adjust Load | in the absence of trauma, pain in the lower leg often relates to walking or running load. You may need to adjust this if this is a factor. This is known as deloading. You may not need to stop the activity all together but sometimes complete cessation of the aggravating activity is required.

2. Desensitise | decrease tissue sensitivity and pain with myofascial rolling and neural mobilisation locally and higher up the chain. Try massaging the calf and glute muscles either manually or with a Roller, Peanut or Sphere.

3. Build Strength & Tissue Capacity with Loaded Movement | use heel raises (both straight and bent knee variations) to build tissue strength and capacity of the lower leg. It is also often necessary to build up strength in the muscles around the front of the shin (see video). Build into plyometrics when able - a health professional such as a physiotherapist can help you with finding the right variations for you. Also incorporate strength & capacity exercises to work the entire chain (exercises like a bridge or lunge)

Check out this short video to see an example of what rehab for shin pain might look like. 

*These are suggestions only and do not constitute medical advice. We always endorse seeing a health professional.