- [Intro] Bob and Brad
the two most famous,
physical therapists
on the internet.
- Hi, I'm Bob Schrupp, Physical Therapist
- Brad Heineck, Physical Therapist
- And together we are the most famous
physical therapist on the internet.
- In our opinion, of course, Bob.
- We're not starting a new fashion trend here Brad.
We're actually gonna talk about
top three shin splint stretches that you should do.
And plus we're gonna throw in a little bonus treatment.
- Yeah. So you better believe it.
- All right.
Shin splints, that pain
that you feel either on the inside or outside,
these stretches are to kind of get both of them.
- Right.
- So, generally the more typical one is on the inside.
And for that one, you would do these two stretches. Brad,
- Okay.
- why don't we jump right into 'em.
- So we're trying to stretch that. Which muscle is it Bob?
- Well, the first one that you're
just trying to stretch the, you know
the achilles tendon and a gastroc soleus.
- Okay. Those muscles in the back.
- Yeah. So he's keeping the knee straight on this one.
- Right.
- You got this Lonnie?
- [Lonnie] Mm-Hm. Yep
- So this is just a regular,
regular calf stretch you're doing.
- And, and do not let your foot point out like this.
It's gonna be a much better stretch
if you get the foot pointing straight ahead
towards the wall or the cupboard
whatever you're leaning on.
- A good 30 seconds to a minute.
I stretch this actually even longer than that, Brad,
but I do mine off the step.
- Sure.
- All right. The next one go right into number two.
And this is stretching the posterior tibialis.
And this is the key one.
This is the, 'cause,
that's the one that tends to get you on the,
if your shin splints are on the inside.
- So the only difference is from a straight knee
leaning the forwarder stretch is simply bend the knee.
- Yeah. Bending the knee, keeping the heel on the floor.
- Yep. You may have to shift to keep the heel on the floor.
- Yeah. And he's bending the knee and he's getting,
you're stretching a slightly different muscle there.
And that's a key one with shin splints.
- And you will feel the difference
between this and this.
- Yeah.
- It's it's not real obvious
but it's subtle, but you'll, you'll feel it, if you're too.
- People have shin splints spread often
when they do this, that they feel
that one more, than someone else who doesn't have.
- Sure.
- I mean, it, it generally does show.
All right.
The next one is, if you have,
your shin splints are more on the outside here
on the anterior.
- Mm-hm.
- Or the front, what we call it.
So what you're gonna do with this one,
is you're actually gonna get
and you're gonna sit on your feet, basically, Brad.
So your toes are pointed down.
- Okay.
- Or pointed out that way. Right?
- Right.
- And you're just gonna lean back
and stretch onto your feet.
- Right.
And you're probably gonna do this on a carpeted floor.
- Yeah. This is a kind of a cushion thing.
- Right. - So it works out real nice.
- You could do it with, or with shoes on or off.
Probably shoes on, maybe a little more aggressive.
- Yeah. I would say, yup,
this is getting a pretty good stretch right now.
- Yup. So right now we, the,
the ankles being pulled this way,
stretching these muscles in the front.
- We're stretching the anterior tibialis.
This is the one that my son had.
- Okay.
- This is, is the, the, the, the shin splints he had.
All right.
Our bonus is the, uh,
we're using the massage track here.
- Sure.
- I'll put the title up on the, the board here.
But the massage track, we've used this for other things.
These are just kind of a hard ball.
A lacrosse ball, I guess.
- Right. For playing the game lacrosse. Yep
- Yep.
And, and they use these balls to help provide
kind of a intense stretch.
- Right, that deep massage. That muscle.
- Now, if you look at this tray, Lonnie,
I don't know if you can see this,
but on, on the outer ones here
there's not as much space between the balls
as there is on the inner one here,
where there's a little bit of a, what a quarter inch Brad?
- Right. There's just a little more there.
And that, that little bit can make a difference,
on this particular,
- [Bob] Right.
- [Brad] Exercise.
- [Bob] So, you either are gonna use the balls,
you'd use 'em on the outside like this,
or on the inside.
I use it on the inside.
It seems to spread apart
and be at the right width for me then.
- [Brad] So you're, these balls are not gonna be
on the tibia or that shin bone.
- Nope.
- They're gonna be on the muscle on each side.
- Right. They're gonna be on both sides like that.
- Right. So they're, they're pushing into the,
the soft muscle belly.
- Yeah. They're touching the muscle all the way down
and I'm gonna work every half inch,
and I'm gonna hold it for like 12 to 60 seconds.
- [Brad] Right.
- That's their recommendation.
- [Bard] Sure.
- So I put it right on the inside tray there
and I get right on it.
And this is a stretch,
you can't really duplicate any other way.
So I, I, I do like this.
- Mm-hm.
- So I'm, I've got pressure on there.
Like I said, I'm not gonna sit for just 60 seconds now
but after about 60 seconds,
and you can move it down
and
go another
12 to 60 seconds.
- Right. And, and if it's tender
you're gonna have to adjust the amount
of weight you put on the shin.
- Right. You can lean, I can lean right
on it or I can keep pressure off.
- Right.
- Cause I got one knee on here, so.
- Right.
- So you can keep moving along.
You can, you can start it this way, actually, Brad and, and
and move it along a lot easier that way.
- Right.
So the idea is not to roll it back and forth.
- No, I'm not rolling back forth.
I'm just putting, you know, a static pressure on it.
- Straight down, hold for 12 to 60 seconds.
And typically as it improves, you can hold longer,
'cause it's not as sore.
The idea is that you're gonna do a
deep soft tissue massage to relax the muscle.
- Muscle release.
- Yep. Release that tension
in the muscle improved circulation, which improves healing.
- We've done another video on this where you can, you know
you can use this almost on any part of the body.
- Right.
- I mean, they got it up in the neck.
- Yep. The back.
- Back.
Yep.
- Hamstrings, quads.
- Right. So kind of a cool product
- But we don't have to get into that right now, Bob.
- All right.
Well, I can put a video link up to it though.
- Sure. All right.
- All right. Thanks for watching.