Today's Edge: Shin splints tend to be hard to shake but let’s cover several 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 add strengthening to you shin splint pain management and prevention plan:
_______________________________________
1. Mini-Band Seated Eversion: This exercise targets strength of the outer lower leg muscles (peroneal group). Keep the lower leg stable while the ankle does all of the motion in an up and out direction. Shoot for 1-3 sets of 5-15 repetitions.
_______________________________________
2. Mini-Band Seated Dorsiflexion: This exercise targets strength of the anterior/front lower leg muscle (tibialis anterior). Keep the lower leg stable while the ankle does all of the motion as you bring your toes toward your face. Shoot for 1-3 sets of 5-15 repetitions.
_______________________________________
3. Stationary Duck Steps: This strategy targets strength of the anterior and lateral lower leg muscles (tibialis anterior & peroneals). Lift toes up and out as you step with your heels. Shoot for 1-3 sets of 15-45sec of stepping.
Like what you read?
Sign up now to get the latest tips and advice
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.
For training and nutrition advice, follow us on:
• Twitter http://twitter.com/tdathletesedge
• Facebook http://www.facebook.com/tdathletesedge
• Instagram http://instagram.com/tdathletesedge
• YouTube https://www.youtube.com/user/tdifranc1
• Sign up for our newsletter and follow our blog at http://www.tdathletesedge.com
