Exercises To Prevent Shin Splints

You’ve probably heard the term “shin splints” before, especially if you’re a runner. But what does it really mean, and how does it affect you? It refers to pain that occurs in the bone and muscles of the front lower part of your legs, and is especially common among runners and dancers. While most cases of shin splints are treatable with rest and ice, this condition can put you out of the game if not addressed.sports medicine

Fortunately, the world of sports medicine has discovered that the true cause of shin splints isn’t a weakness of the shin muscle; rather, it’s a result of other muscles in your body not being strong enough to assist the shin muscle in recovery. Take a look below for tips on preventing shin splints.

Exercises to Prevent Shin Splints

Sports medicine professionals advise strengthening your calves and hips to prevent shin splints. Here are some exercises you can do that will working these important areas.

·       Toe Curls – Stand at the edge of a towel with your feet hip-width apart. Gather the towel with the toes of one foot first, bringing it toward you. Put the towel back in place and complete the move with your other foot.

·       Heel Drops – Stand on the edge of a step on your toes, then take one leg off the step and lower your other heel. Switch and complete with the opposite foot.

·       Toe Raises – While standing, slowly raise onto your toes and then lower yourself back down.

·       One-legged Bridges – Lie on your back, knees bent and feet flat on the floor. Raise your hips off the ground and extend one leg at a time, holding each for at least 30 seconds.

Complete two sets of 15 reps of each of these exercises daily. You’ll begin to have stronger calves and hips, and less shin pain.

If you’re experiencing shin splints and these exercises don’t help ease the pain, it’s time to see a sports medicine doctor and rule out a more serious issue. Give us a call at Specialty Orthopaedic Surgery and get back to doing what you love.

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