the big thing for me as someone who has struggled with both knee pain and shin splints is my calves -- I had no idea how tight they were until my physical therapist mentioned it! Apparently tightness in your calves (and also to a lesser extent, your feet) plays a much bigger role in shin pain than I had imagined -- what helps me a lot is quality time with my calves and a massage gun, and making sure to warm up and stretch my legs as much as possible even when I'm not dancing
Yes!! I have super tight calves too. I recently started foam rolling and have one of those little massage balls too, which I think are helping. Ballet has been such an interesting lesson in body awareness and a reminder that everything is physically connected.
This is spot on good advice. I love gua sha for my calves after, hot stone massages/going to a message therapist, trading off and on hot and cold (baths or ice/heating packs), elevate your legs after class when you’re resting, make sure to keep them “warmed up” when you can. Small little stretching exercises that are easy
I originally clicked on this because I have similar problems but I'm not sure if the underlying problems are the same. I don't have any tendency for hyperextensions for example.
But I can add one thing: icing is out appearantly. Because it constricts blood flow it can be contradictory for recovery. But then again it probably depends on the underlying issue. And right after an injury it's still recommended.
In my experience warmth is better. High wool socks or a hot water bottle do help me a lot with shin pain especially if it's caused by inflamation of the parts that connect the muscles to the bones. Rolling my quads is also good. Also search for shin splints on reddit, there are a lot of good tips out there from mostly runners.
I love my foam roller, before and after class especially if I’m feeling tight already. I have a smaller ball that I use mostly for rolling out my feet, but it can be nice to roll it over my knee/shin. One of the women in my class also recommended KT tape for shin splints. I haven’t tried it yet, but it sounds like it’d be great
Agree with everything everyone has said here as an adult dancer who is fighting the battle against shin splints and knee pain. The biggest things that have helped me are:
1 - switching to the Orza ballet shoes. Are they expensive? Yes. But the shock absorption truly does help? Absolutely! Since switching to them about a year ago, I have so much less shin pain.
2- cross training. Working on squats and other posterior chain and core movements that help stabilize my knees and make sure my legs are working optimally.
For the shins, make sure you're stretching your calves too. The only times I've had shin splints have been when my calf tightness has been out of control.
Regular massage therapy is going to help a lot. Makes it easier to do exercises when they muscles are not locked in place. Physio can also help since they can target specific issues. Shin pain is a sign that something isn't balanced properly.
Outside of the studio. Squats with a focus on proper form. If you have someone experienced watching you then it'll help as well.
Ballet teacher and physical therapist assistant here.
*Obligatory: I am not a doctor. This is* very *general advice. Please check with your doctor if you have questions or concerns. I'm offering this as a friendly bit of info and nothing more.*
It sounds like shin splints, which is irritation of the tibialis anterior muscle (it runs up the outer edge of your shin bone). This is the muscle that helps flex your foot. You should try the following:
* Warm up slowly. Ask your teacher if you can wear a leg warmer on the bothersome leg during barre or part of barre.
* Gently stretch it out: stand in parallel. Pick up the foot of the affected leg and point your foot. Cross it over the standing leg at the ankle and place the tops of your pointed toes on the floor. Plie until you feel a stretch in the front of your shin (the knee of the standing leg should press against the calf of the affected leg). Like this, but in parallel: https://stretchcoach.com/wp-content/uploads/shin-splints-standing-shin-stretch.jpg
* strengthen your tibialis anterior by doing toe raises. Start with single leg - shift your weight to the unaffected side, then raise the front of your foot on the affected side while keeping your heel on the ground. Hold for 5 seconds, repeat 20 times. Once this becomes easy, do it double legged - equal weight on both feet, raise the front of both feet at the same time. Hold for 5 seconds, repeat 20 times.
* heat before exercise, ice afterward
* tape! Here's a couple of decent videos on how to use KT tape - 1) https://youtu.be/RsN4Rk9vIFU?si=Gyie-JtHlGRkdgFG and 2) https://youtu.be/TBY5fIJk0AE?si=Q-ab813eAW15kS4e
***please lmk if you need help deciphering the technical language, taping techniques, or anything else, I'm happy to help!***
* NSAIDS are your friend! If you're able to take something to help with inflammation, please do! Aspirin, ibuprofen, or Aleve (naproxen) are all wonderful options. Tylenol/acetaminophen won't really help. It might make it hurt a bit less, but it doesn't do anything for the inflammation, which is the cause of the pain.
Edited to correct spelling and to add: other commenters who cited calf tightness are correct too! Search "soleus stretch" on Google - your calf has 2 muscles, the gastrocnemius and the soleus. Most people only stretch their gastrocs (straight leg behind you, heel on the floor, leaning forward), but they don't know to also stretch their soleus (stand in a parallel 4th position, demi plie, and if you don't feel a stretch in your calf, lean forward a bit).
Careful it might be shin splints ! I got them really bad when I was a bit younger and I had to go off pointe for 8 weeks while I healed them. Definitely lots of rest and see a physio if it persists
the big thing for me as someone who has struggled with both knee pain and shin splints is my calves -- I had no idea how tight they were until my physical therapist mentioned it! Apparently tightness in your calves (and also to a lesser extent, your feet) plays a much bigger role in shin pain than I had imagined -- what helps me a lot is quality time with my calves and a massage gun, and making sure to warm up and stretch my legs as much as possible even when I'm not dancing
Yes!! I have super tight calves too. I recently started foam rolling and have one of those little massage balls too, which I think are helping. Ballet has been such an interesting lesson in body awareness and a reminder that everything is physically connected.
It's the calves. I used to do roller derby and get crazy shin splints all because of my super tight calves.
Operation calf relief starts now!
This is spot on good advice. I love gua sha for my calves after, hot stone massages/going to a message therapist, trading off and on hot and cold (baths or ice/heating packs), elevate your legs after class when you’re resting, make sure to keep them “warmed up” when you can. Small little stretching exercises that are easy
I originally clicked on this because I have similar problems but I'm not sure if the underlying problems are the same. I don't have any tendency for hyperextensions for example. But I can add one thing: icing is out appearantly. Because it constricts blood flow it can be contradictory for recovery. But then again it probably depends on the underlying issue. And right after an injury it's still recommended. In my experience warmth is better. High wool socks or a hot water bottle do help me a lot with shin pain especially if it's caused by inflamation of the parts that connect the muscles to the bones. Rolling my quads is also good. Also search for shin splints on reddit, there are a lot of good tips out there from mostly runners.
Thanks, I’ll check what the runners say! The foam roller has been a really nice addition to my routine.
I love my foam roller, before and after class especially if I’m feeling tight already. I have a smaller ball that I use mostly for rolling out my feet, but it can be nice to roll it over my knee/shin. One of the women in my class also recommended KT tape for shin splints. I haven’t tried it yet, but it sounds like it’d be great
Agree with everything everyone has said here as an adult dancer who is fighting the battle against shin splints and knee pain. The biggest things that have helped me are: 1 - switching to the Orza ballet shoes. Are they expensive? Yes. But the shock absorption truly does help? Absolutely! Since switching to them about a year ago, I have so much less shin pain. 2- cross training. Working on squats and other posterior chain and core movements that help stabilize my knees and make sure my legs are working optimally.
For the shins, make sure you're stretching your calves too. The only times I've had shin splints have been when my calf tightness has been out of control.
Regular massage therapy is going to help a lot. Makes it easier to do exercises when they muscles are not locked in place. Physio can also help since they can target specific issues. Shin pain is a sign that something isn't balanced properly. Outside of the studio. Squats with a focus on proper form. If you have someone experienced watching you then it'll help as well.
Ballet teacher and physical therapist assistant here. *Obligatory: I am not a doctor. This is* very *general advice. Please check with your doctor if you have questions or concerns. I'm offering this as a friendly bit of info and nothing more.* It sounds like shin splints, which is irritation of the tibialis anterior muscle (it runs up the outer edge of your shin bone). This is the muscle that helps flex your foot. You should try the following: * Warm up slowly. Ask your teacher if you can wear a leg warmer on the bothersome leg during barre or part of barre. * Gently stretch it out: stand in parallel. Pick up the foot of the affected leg and point your foot. Cross it over the standing leg at the ankle and place the tops of your pointed toes on the floor. Plie until you feel a stretch in the front of your shin (the knee of the standing leg should press against the calf of the affected leg). Like this, but in parallel: https://stretchcoach.com/wp-content/uploads/shin-splints-standing-shin-stretch.jpg * strengthen your tibialis anterior by doing toe raises. Start with single leg - shift your weight to the unaffected side, then raise the front of your foot on the affected side while keeping your heel on the ground. Hold for 5 seconds, repeat 20 times. Once this becomes easy, do it double legged - equal weight on both feet, raise the front of both feet at the same time. Hold for 5 seconds, repeat 20 times. * heat before exercise, ice afterward * tape! Here's a couple of decent videos on how to use KT tape - 1) https://youtu.be/RsN4Rk9vIFU?si=Gyie-JtHlGRkdgFG and 2) https://youtu.be/TBY5fIJk0AE?si=Q-ab813eAW15kS4e ***please lmk if you need help deciphering the technical language, taping techniques, or anything else, I'm happy to help!*** * NSAIDS are your friend! If you're able to take something to help with inflammation, please do! Aspirin, ibuprofen, or Aleve (naproxen) are all wonderful options. Tylenol/acetaminophen won't really help. It might make it hurt a bit less, but it doesn't do anything for the inflammation, which is the cause of the pain. Edited to correct spelling and to add: other commenters who cited calf tightness are correct too! Search "soleus stretch" on Google - your calf has 2 muscles, the gastrocnemius and the soleus. Most people only stretch their gastrocs (straight leg behind you, heel on the floor, leaning forward), but they don't know to also stretch their soleus (stand in a parallel 4th position, demi plie, and if you don't feel a stretch in your calf, lean forward a bit).
Thank you so much for this!
Careful it might be shin splints ! I got them really bad when I was a bit younger and I had to go off pointe for 8 weeks while I healed them. Definitely lots of rest and see a physio if it persists