Prevention

Our Warm-ups

Our warm-up drills.
(To Stave off Shin Splints!)

Toe Taps 

  • Tap with your entire foot not just your toes.

  • Tap consistently and rapidly for 30 seconds.

  • One can tell the exercise is being done right if one feels the anterior tibialis (shown on the right) feel tight towards the end of the 30 seconds.

  • During our warm-ups, we do these standing, but you can also do them while seated with your legs at a 90-degree angle.

  • This exercise helps strengthen and warm-up the muscles around the shin which helps prevent and recover from anterior shin splints.

Calf Raises

  • Using your calves raise your body onto the balls of your feet.

  • On your way back down keep control and left your heels down slowly,

  • Make sure not to swing up during the exercise.

    • One way to avoid swinging is to never fully touch the ground with your entire foot.​

  • Perform 20-25 calf raises during this exercise.

  • This exercise helps strengthen and warm-up your calf muscles. 

 

Duck Walks

  • On the way out while mainly on your heels point your feet outward and your toes up to the sky.

  • On the way back do the same except point your feet inward.

  • Please note this is not just walking with your feet pointing outwards/inwards.

  • You will know you are doing this exercise correctly when you feel the tension in the muscles around your shins.

  • This exercise helps strengthen and warm-up the muscles around the shin which helps prevent and recover from anterior shin splints.

 

Walking Backwards

  • When performing this exercise it is critical that one walks back from toe to heel, using the whole foot.

    • Imagine it is as if your foot is curved like the bottom of a rocking chair.

  • It is also important to walk slowly and in a straight line.

    • The goal is for it to be difficult to balance.​

  • Walking backwards slowly activates all of your lower leg muscles as they work to help you maintain your balance.

    • This improves your balance and activates your posterior chain muscles that are critical as a runner.

Anterior Tibialis
Highlighted in teal.

Disclaimer:
The information above is just general injury guidelines. If your injury is persistent we advise you consult with a doctor.

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