Today's Edge: Shin splints tend to be hard to shake but let’s cover some easy ways to prevent and manage this frustrating issue. Keep in mind that piercing pain directly on the bones of the lower leg or numbness/tingling/loss of sensation in the lower leg or foot should be looked at by an MD. Shown in the video are 3 strategies to start with when you experience shin splint pain:
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1. Anterior Tib Roll: This is a great way keep up the tissue quality of the lower leg muscles. It targets the tibialis anterior muscle as well as the peroneal muscles by rolling more on the outside of the leg. Shoot for 10-20 rolls 2-3 times per day.
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2. All-Fours Big Toe Work: This strategy targets mobility and flexibility of the big toe. A stuck big toe can cause problems all the way up the chain. Shoot for 2-3 sets of 45sec rock-backs per day.
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3. High Step Ankle Lean: This strategy targets ankle mobility. Ankle mobility is key to taking pressure off of shin splint pain. Avoid allowing the heel to lift off of the step as you lean in. Shoot for 2-3 sets of 8-12 lean-ins.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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