Shin Splints self care
Updated: Oct 14, 2020
Shin splints caused by running, walking on hard surfaces or having flat feet are found in TIBIALIS ANTERIOR! The tibialis anterior is responsible for dorsiflexing(bending at the ankle in an upward motion) and inverting(twisting at the ankle in an inward motion) the foot. The tibialis anterior aides in the activities of walking, running, hiking, kicking a ball, or any activity that requires moving the leg or keeping the leg vertical.
To stretch this muscle have your toes curled under and ankle pointed towards the floor, apply a small amount of pressure on the tops of your toes against the floor as you stretch the top of the foot. Hold for 30 seconds and repeat with the other side.
For self massage a foam roller works well, a ball, or even using your own fingers to find those tender spots just on the outer edge of the tibial (shin) bone. If suffering from shin splints rest from your activities and use an application of ice to reduce the inflammation.