Calf and shin splint advice

Hey all,

On superb advice(!), I'm posting some guidance I've received on what to do if you have calf pain and shin splints, which I'm going through myself right now. It's working slowly so give it a try! This is professional advice from my physio and hope it helps anyone suffering:

Lean forward against a wall with one leg in front of other in parallel to stretch each calf for 30 secs. Mine are sooo tight, that's what's making the shins worse.

Sit on a chair with knees at 90 degrees and tap toes for 2 minutes (really simple and exercises shins).

Stand on a step (facing down the stairs) with half your foot hanging off the end. Bend and flex them for 30 seconds. Do the same with knees at 45 degrees. Rest for a minute and repeat twice more.

Use a foam roller on calves if you have one.

Ice on shins for 10 minutes after exercises.

Do all the above twice a day.

Worse one....absolultey no exercise for 2 weeks, only the ones given above. Only then start running very very slowly, and a little if you feel no pain.

I'm 10 days in and its frustrating the hell out of me!!! I was taking a week to recover from runs each time and the minute I started again the shins just hurt. You must rest, even from long walks. I thought I could run through it but I couldn't and wasn't improving my run times, pace or distance. I gave in in the end and saw a professional. I've had sports massage on the shins, ultrasound treatment and KT tape on this week. Next week I'm having massage on calves and acupuncture. If you're diagnosed with shin splints it is easy to recover from but you have to be patient (the hardest part!) and follow the advice. Its just not worth suffering through.

Hope the guidance helps. :-)

4 Replies

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  • Perfect advice Heggers. :) You're going to love the acupuncture. I got a massive energy surge from it each time (although, to be fair, my friend used to go home and fall asleep for hours when she had it!) Still it's win win in my book: either energised or a good sleep, what's not to like? ;)

  • Thanks Heggers :) This is really useful, but I have a couple of questions for you.....

    "Sit on a chair with knees at 90 degrees and tap toes for 2 minutes (really simple and exercises shins)".

    ^ Do you mean to tap toes by moving your whole foot, or with feet flat on the ground? Both do something to the shins! Just doing it now haha :D

    And..

    "Stand on a step (facing down the stairs) with half your foot hanging off the end. Bend and flex them for 30 seconds. Do the same with knees at 45 degrees. Rest for a minute and repeat twice more".

    Do you do the foot flexes one at a time? Or simultaneously (tricky I imagine!) And I can't picture how you do that with knees at 45 degrees?

    Sorry for being a dumbo :D

  • He he, no worries.

    First one with flat feet. Keep heels on ground and tap toes one at a time.

    Second one: do the first set standing straight the squat down to 45 degrees-its not very comfy on the feet I have to say but I can feel shins working hard. Bend and flex both feet at the same time. Hold on tight!

    Wish I could draw you a diagram!!!

    Hope that's clear. X

  • Cor blimey that sounds tricky haha. Thank you for clarifying :) xx

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