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Shin
splint rehabilitation
Rehabilitation exercises
Alternative exercises
When can I return to my sport or activity?
How long will the effects of the injury last?
Read more about shin splints
Shin splint rehabilitation
As an athlete, your number one concern is getting back to full strength
as soon as possible so that you can return to training and competition.
That is why appropriate rehabilitation is extremely important. Rehabilitation
for shin splints often includes the following:
- reduce activity
during the acute phase
- ice injury multiple
times per day
- use anti-inflammatory
medications such as ibuprofen to reduce inflammation and speed up recovery
- begin stretching
exercises when acute pain subsides
Rehabilitation
exercises
The major objectives of rehabilitation from shin splints are to improve
the elasticity of the calf muscle and to gradually increase pain-free
range of motion at the ankle. Use these exercises during routine pre-exercise
warm-up. We highly recommend that the muscles of both legs be stretched
and strengthened, not just the affected side. Here are some exercises
for stretching the muscles of the lower leg:
- Extended calf stretch
Face a wall, standing an arm's length away. Place both palms on the
wall. Bend your elbows so that your forehead lightly touches the wall;
keep knees and back straight. You should feel a deep stretch in the
back of the lower leg. Hold this position for 10 to 15 seconds. Extend
the elbows and then rest for 10 seconds. Repeat 15 to 20 times two to
three times daily.
- Flexed calf stretch
Assume the position described in the extended calf stretch. Allowing
the knees to bend slightly, bend your elbows such that the forehead
lightly touches the wall. Hold this position for from 10 to 15 seconds.
Extend the elbows. Rest for 10 seconds. Repeat 15 to 20 times three
times daily.
- Seated leg grasps
Sitting on the floor or ground, reach forward and grasp your lower legs
or toes, bending your knees as necessary. Hold this position for five
to 10 seconds. Return to the seated position with arms at sides. Rest
for five seconds. Repeat five to 10 times at least twice daily.
- Double toe raises
Stand facing a chair back or other supporting structure. Rest fingertips
lightly on the chair back for balance. Press down with the toes and
raise heels fully from the floor. Maintain this position for 10 to 15
seconds, then relax for 10 seconds. Repeat 15 to 20 times at least twice
daily.
- Single toe raises
When double toe raises can be easily and painlessly performed 20 consecutive
times, it's time to try single toe raises. Stand beside a chair back
or other supporting structure, resting fingertips of the hand closest
to the chair back lightly on the chair for balance. Flex the knee of
the leg farthest from the chair back so that the foot rises from the
floor. Press down with the toes of the opposite foot, raising the heel
fully from the floor. Hold this position for 10 to 15 seconds, then
relax for 10 seconds. Repeat 15 to 20 times at least twice daily. Reverse
positions of the legs and perform single toe raises with the opposite
leg.
Alternative exercises
During the period when normal training should be avoided, alternative
exercises may be used. These activities should not require any actions
that create or intensify pain at the site of injury. They include:
When can I return
to my sport or activity?
The goal of rehabilitation is to return you to your sport or activity
as soon as is safely possible. If you return too soon you may worsen your
injury, which could lead to permanent damage. Everyone recovers from injury
at a different rate. Return to your activity is determined by how soon
your shin area recovers, not by how many days or weeks it has been since
your injury occurred.
You may safely return
to your sport or activity when, starting from the top of the list and
progressing to the end, each of the following is true:
- You have full range
of motion in the injured leg compared to the uninjured leg.
- You have full strength
of the injured leg compared to the uninjured leg.
- You can jog straight
ahead without pain or limping.
- You can sprint
straight ahead without pain or limping.
- You can do 45-degree
cuts, first at half-speed, then at full-speed.
- You can do 20-yard
figures-of-eight, first at half-speed, then at full-speed.
- You can do 90-degree
cuts, first at half-speed, then at full-speed.
- You can do 10-yard
figures-of-eight, first at half-speed, then at full-speed.
- You can jump on
both legs without pain and you can jump on the injured leg without pain.
How long will the
effects of the injury last?
With proper rehabilitation, a first occurrence of shin splints diagnosed
and treated in its early stages usually lasts two weeks. If the injury
has recurred several times, full recovery may take as long as two months.
In any case, you should not return to training until the pain is gone,
both at rest and during weight-bearing activities.
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