Question
David,
Thank you a lot for the advice. I really appreciate your time! However, I just tried out these stretches - are they supposed to hurt badly?
Also, I should mention that I've had shin "splints" for over a year. They have always felt achy along the bone. I went to the chiropractor three times,and each time my leg felt great. He worked on my muscle using the graston technique ( I think ) and that helped it. But this muscle pain started just a few days ago. Could it have been something he did the third time, even though my last appt. was over a week ago?
-------------------------

Followup To

Question -
Dear David,
I was wondering if you could help me with my shin pain. My shin hurts on the lower outside portion. It feels tight & cramped, is uncomfortable when I walk, and it hurts to flex my foot. It sounds like I may have compartment syndrome, but I don't have numbness and it doesn't appear swollen. It is, however, hard to the touch. Could this be chronic compartment syndrome, or something else like a stress fracture?


Answer -
Hello Rachel

Sounds like your arch muscle.

I would suggest that you go to Walmart and buy Dr. Scholls shoe inserts. They heavy-duty ones that are brown on the bottom work the best. The cost about $19.00. Look to the pharmacy, usually along the side in a wall display.

Next, try to do some calf stretches. Stand in your kitchen, facing the counter top. Hands on the edge of the counter top. Put one foot back, firmly on the floor. Bend the other knee.

Do counter top pushups, pushing your body forward and backward, stretching the back of the calf muscles of the leg set back. Go back and forth 10 times. Then reverse feet and stretch the other leg.

When you lie down, legs out straight, move your feet downward and upward 3-5 times. This will stretch the muscles before you fall asleep.

See if these things help. If not, write again and we can see what else you can do. If it get's more painful, go see a podiatrist. They may have to give you cortozone shots.

Hope this helps. Have a good 4th of July.

Answer
Hello Again

Good question!

Depends upon what you call "hurt."
If they hurt when you are doing the stretching, that is normal. This is normal with any exercise; you will feel various levels of pain and discomfort.

If they hurt the NEXT day, that is NOT normal. You over-did-it so you need to take a couple of days rest, try again, but this time a little slower and gradually work up to a more intense exercise.

Because you feel better after you go to the chiropractor, like I say about muscles; when they get exercised, the blood flows and you feel better. When they do not, pain gradually increases in your joints. In your case, your shin splints. Has to do with your metabolism, it slows down as we get older.

Massaging your shins before you go to bed will help keep the pain down so your legs will recover quicker and your muscles will get more flexible.

Hope this helps. Have a great 4th of July.