Strength Training for Shin Splints
Although shin splints are one of the most common running injuries, they can be prevented with the right strength training exercises. This blog post will discuss three exercises that you can do to help prevent shin splints. These exercises work the muscles around your shin and calf, which helps keep those areas strong and supported.
By strengthening all these muscles, your body becomes better at absorbing and distributing load efficiently. Some of the muscles you may need to strengthen include the muscles in your foot, shin, calf, and glutes. So if you're looking for a safe and effective way to prevent shin splints, give these exercises a try!
Toe scrunches
Shin splints can be a frustrating and painful condition, particularly for runners. But there are some simple exercises that can help to alleviate the pain and promote healing. The toe scrunch is one such exercise.
To do the toe scrunch, start by sitting on the floor with your legs straight out in front of you. Place a small towel under your toes and grasp the ends of the towel with your hands. Gently scrunch your toes towards you, using the towel for resistance. Hold the position for five seconds, then release and repeat. Aim for three sets of 10 repetitions.
Be sure to consult with a physical therapist before starting any new exercises, particularly if you have a history of shin splints or other injuries.
Heel walks
Many people suffer from shin splints, which are a pain in the lower leg that is caused by overuse. One way to help prevent shin splints is to do the heel walk exercise.
To do this exercise, stand on your heels with your toes pointing up. Slowly walk forward on your heels, keeping your toes pointed up. Walk for 20 yards, then turn around and walk back. You can do this exercise several times a day to help prevent shin splints.
Calf raises
Shin splints are a common injury, especially for runners. They can be very painful, and often occur when the muscles and tendons around the shin become overworked. One of the best ways to prevent shin splints is to do calf raise exercises.
This simple exercise helps to strengthen the muscles in the lower leg and improve flexibility. To do a calf raise, start by standing with your feet shoulder-width apart. Slowly raise up onto your toes, then lowering back down. Start with three sets of ten repetitions, and increase the number of reps as you get stronger.
Remember to breathe deeply as you do the exercise, and focus on using slow, controlled movements. With regular calf raises, you can help to prevent shin splints and keep your lower legs healthy and strong.
Hamstring curls
Hamstring curls are a great exercise for people who are looking to strengthen their legs and prevent shin splints. To do this exercise, start by lying on your back with your feet flat on the ground. Then, raise one leg into the air and slowly curl it towards your buttock.
Be sure to keep your other leg straight and your back flat against the ground. Once your raised leg is as close to your buttock as possible, hold the position for a count of two before slowly lowering it back to the starting position. Repeat the exercise 10-15 times before switching legs. Hamstring curls are a great way to strengthen the muscles in your legs and prevent shin splints. Give them a try today!
Glute bridges
Shin splints are a common injury that can be caused by overexertion, improper footwear, or irregular exercise surface. The good news is that there are a number of exercises that can help to prevent and relieve shin splints. One such exercise is the glute bridge.
To do the glute bridge, start by lying on your back with your feet flat on the ground and your knees bent. Next, raise your hips until your thighs and torso are in line with each other. Hold this position for a few seconds, then slowly lower your hips back to the starting position. You should feel a stretch in your hamstrings and calves.
Perform three sets of 10 repetitions, rest for 30 seconds between sets. If you have any pain during the exercise, stop and consult with a doctor or physical therapist.
Shin splints are a common injury that can be caused by many things, including weak muscles in the shin. Strengthening these muscles is one of the best ways to prevent and treat shin splints.
There are many exercises you can do to strengthen your shins, but we’ve compiled our favourites for you here. If you have shin splints, or are looking to prevent them, start adding these exercises into your routine today!
