Shin Splints | Medial Tibial Stress Syndrome (Exercises, Rehab, Strengthening)

Summary by Krater

This video explains the causes, assessment, and management of medial tibial stress syndrome (shin splints) in runners, and provides a five-exercise rehabilitation and plyometric program with exact sets and reps.

From the video

Answers: How do you assess and treat shin splints from running?

• medial tibial stress syndrome
• shin splints assessment
• shin splints rehabilitation exercises
• running injury prevention
• bone stress injuries

Exercises

• front foot elevated split squat · dumbbells, step · 3x6-15
• single leg RDL with knee drive · dumbbell · 3x6-15
• deficit single leg heel raise · dumbbell, step · 3x6-15
• dorsiflexion · resistance band, bench · 3x20-25
• standing fire hydrant · resistance band · 3x30-45 s

What it concludes

• One-third of people with medial tibial stress syndrome present with other concurrent lower extremity injuries.
• Medial tibial stress syndrome is the most common running-related injury, thought to occur when bone loading exceeds adaptive capacity due to an error in workload.
• Rehabilitation requires finding the optimal amount of loading to induce beneficial adaptations while keeping pain to 2 out of 10 or less.
• A graded running program should focus on increasing volume before increasing intensity or speed, with a jog speed at 50% of normal pace and a rest day between sessions.
• Lower running step rates are associated with a greater likelihood of bone stress injury, with an optimal rate suggested around 180 steps per minute.