4 Exercises To Combat Shin Splints

4 Exercises To Combat Shin Splints

Shin splints can be a common source of discomfort for many of us, particularly those engaged in physical activities like running or sports. Luckily, there are practical steps you can take to alleviate this discomfort and prevent it from interfering with your daily routine. Let's dive into four effective methods to combat shin splints and keep you moving with ease:

 

1. Strengthen Those Shin Muscles

Strengthening your shin muscles, especially the tibialis anterior, can work wonders for alleviating shin splint discomfort. Exercises like toe taps or dorsiflexion (pulling your toes towards your shins) are easy to do anywhere. If you want to take it up a notch, consider using a Tib Bar or an ISOTIB-LT for targeted strengthening.

 

2. Stretch And Show Your Shin Muscles Some TLC 

Stretching out your shin muscles can help ease tightness and prevent future issues. Take a seat on your feet and gently lean back for a quick stretch. For a deeper stretch, add a bit of weight to the front of your foot while stretching – simple yet effective!

 

3. Strengthen Your Calves for Solid Support

Strengthening your calf muscles, including the gastrocnemius (gastroc) and soleus, is crucial for providing support to your shins and reducing the risk of shin splints. You can effectively strengthen these muscles with simple calf raises. To increase the challenge and work through a greater range of motion, try incorporating slant board calf raises into your routine. For those looking to progressively overload the calf muscles, seated calf raises are an excellent option.

 

4. Keep Those Calves Loose 

Stretching your calf muscles is essential for improving flexibility and reducing tightness, which can contribute to shin splints. A standing calf stretch targets both the gastrocnemius and soleus muscles and can be easily performed anywhere. For a more intense stretch and deeper flexion, consider using a slant board calf stretch. This variation provides a greater stretch to both the gastrocnemius and soleus muscles, helping to alleviate tension and discomfort.

 

Incorporating these simple exercises into your routine can make a world of difference in keeping shin splints at bay. Remember, consistency is key, so aim to practice these exercises regularly for the best results. And don't forget to listen to your body – if something doesn't feel right, take it easy and give yourself time to rest.

By taking proactive steps to strengthen and stretch your shin and calf muscles, you can say goodbye to shin splints and hello to a more enjoyable and pain-free active lifestyle. 

Looking to step up your game? Check out our cutting-edge gym equipment for targeted strengthening.

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