Guide to Shin Splints:
Guide to Getting Rid of Shin Splints
Problem: The tibialis anterior muscle is responsible for dorsiflexion (lifting the foot upward). Weakness in this muscle can lead to improper foot mechanics, contributing to shin splints. Why am I qualified? Well I struggled with shin splints for almost 3 years. I never had a solution. I worked with athletic trainers and no one could give me solutions. They gave me band aids, which provided temporary relief. I am only interested in solutions to problems.
Solution:
- Strengthening Exercises:
- Tib Raises with Tib Bar: Using a tibialis bar, perform tib raises to strengthen the tibialis anterior. Stand with your heels on the ground and lift your toes towards you. Perform 2-3 sets of 10-15 reps.
- KOT Calf Raises: Perform knee-over-toe calf raises to strengthen the calves and improve ankle mobility. Stand on a step with your heels hanging off and lower your heels, then push up to the balls of your feet. Perform 2-3 sets of 10-15 reps.
- Balance and Stability Training: Incorporate exercises like single-leg balances to improve overall ankle and foot stability.
- Tight Calves
- Stretching Routine:
- Gastrocnemius Stretch: Stand facing a wall, step back with one foot, and lean forward. Hold for 15-30 seconds; repeat 2-3 times on each side.
- Soleus Stretch: Bend your back knee slightly to target the lower calf. Hold for 15-30 seconds; repeat 2-3 times on each side.
- Foam Rolling: Use a foam roller on your calves to release tension.
- Improper Use of Dorsiflexion
- Focus on Dorsiflexion: Engage in walking drills, ankle mobility exercises, and pay attention to your foot strike during activities.
- Poor Landing Mechanics in Jumping
- Jumping Mechanics: Practice soft landings, plyometric drills, and strengthen your lower body for better landing stability.