3 Exercises for Shin Splints: Treat Symptoms & Address the Root Cause
Key insights: 60-second read
- Shin splints often have hidden root causes – While flat feet, calf tightness, and training errors contribute, broader mechanical issues in the low back, hip, and ankle are often at play.
- Unilateral symptoms point to upstream issues – If shin pain is worse on one side, there's a reason. The cause often lies in asymmetries above (back, hip).
- Three exercises: two for symptoms, one for root cause – The first two target general shin splint symptoms; the third aims to correct the underlying loading mechanics.
- Equipment needed – Power band and lacrosse ball (affiliate links provided).
Shin Splints are a common issue affecting the front of the shin. And like many musculoskeletal complaints, there's usually a number of factors that set it up to occur.
We often link shin pain back to things like flat feet, calf tightness, and poor training practices. But as with many lower limb injuries, there's often more at play. There are usually broader mechanical issues that set an area like the shin up for pain and dysfunction.
This is especially true when many people have Shin Splints on just one side. Or, at the very least symptoms that are worse on one side. There has to be a reason for this unilateral difference in symptoms. And to find these issues we need to look at the low back, the hip, and the ankle as well as the shin.
In this video, I cover three important exercises to help treat your Shin Splints from home. The first two go after the general symptoms associated with Shin Splints. And the last aims to get at its root cause.
Importantly, I discuss the cause of Shin Splints and how to go about rectifying it. Remember, there will always be a limit as to how effective a treatment is if you aren't also trying to figure out its root cause. And in this instance, if the way you load those shins is different from how the body is expecting, it can be hard to quickly change how you feel and get back into your sport or activity.
Hopefully this video helps you do that!
– Grant
Related: What is the Best Way to Stretch in 2021? (Hint: Power Band)
On this page
1. The Broader Mechanical Issues
We often link shin pain back to things like flat feet, calf tightness, and poor training practices. But as with many lower limb injuries, there's often more at play. There are usually broader mechanical issues that set an area like the shin up for pain and dysfunction.
2. Why Unilateral Symptoms Are a Clue
This is especially true when many people have Shin Splints on just one side. Or, at the very least symptoms that are worse on one side. There has to be a reason for this unilateral difference in symptoms. And to find these issues we need to look at the low back, the hip, and the ankle as well as the shin.
3. The 3 Exercises
In this video, I cover three important exercises to help treat your Shin Splints from home. The first two go after the general symptoms associated with Shin Splints. And the last aims to get at its root cause.
While the video provides the full demonstration, here's a summary of what each exercise targets:
- Exercise 1: Symptom Relief – Direct release of the anterior tibialis and surrounding soft tissues using a lacrosse ball.
- Exercise 2: Address Calf Tightness – Using a power band to mobilise and stretch the calf muscles, reducing tension on the shin.
- Exercise 3: Correct Upstream Mechanics – Addressing low back, hip, and ankle function to change how the shin is loaded.
The order matters: address the symptoms, then fix the hidden causes further up the chain.
4. Recommended Equipment
Equipment used in this video:
Please note: These are affiliate links.
I genuinely hope this article offers a fresh perspective - or at least one useful takeaway. If you have a different issue, or simply want to learn more about how your body moves, head over to the Your Wellness Nerd YouTube channel. Subscribe if you feel inclined, and let me know in the comments what you'd like me to cover next.
– Grant
Frequently Asked Questions
What are the root causes of shin splints?
While flat feet, calf tightness, and training errors contribute, broader mechanical issues in the low back, hip, and ankle are often at play. Unilateral symptoms are a clue that upstream asymmetries are involved.
What are the best exercises for shin splints?
The three exercises in the video target: 1) Symptom relief with a lacrosse ball, 2) Calf tightness with a power band, and 3) Upstream mechanics (low back, hip, ankle) to correct the root cause.
Why do I have shin splints on only one side?
Unilateral symptoms suggest an asymmetry upstream - likely in your low back, hip, or ankle. The way you load that shin is different from how your body is expecting, and that difference needs to be addressed.
What equipment do I need for shin splints exercises?
A power band and a lacrosse ball are recommended. These tools help with both symptom relief and correcting upstream mechanics. Affiliate links are provided in the article.
One profound insight from this post
"There will always be a limit as to how effective a treatment is if you aren't also trying to figure out its root cause. Unilateral shin splints point to asymmetries upstream - low back, hip, or ankle."
If you found this video useful please leave a like and let me know in the comments! Also, please consider subscribing to the Your Wellness Nerd YouTube channel for more helpful information.
Living With Persistent Pain?
If your pain has lasted longer than expected, feels disproportionate to injury, or hasn't responded to standard treatment, you may benefit from a broader approach. Learn more about our ankle pain physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help making sense of your aches, pains, or ongoing symptoms, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
