- November 1, 2022
- Posted by: annedwards1
- Category: Health
The best athletes and runners can avoid shin splints, but what about the rest? Shin splints occur when a muscle hurts along the shins. Running is the most common way of having shin splints. Millions of people get shin splints every year, and the pain can be mild or it can be extreme. If you are worried that you may have shin splint pain, there are several things that you can do to prevent it. If you run or do any high-impact exercise, then I’m sure you’ve experienced shin splints in the past. They are incredibly painful and can keep you sidelined if they aren’t treated correctly. The good news is that they are very preventable. If you do a few exercises several times a week, your chance of getting shin splints is reduced.
Besides that, if you are planning to hit the gym to start some exercise, make sure you should be wearing comfortable and stretchable gym outfits so that your workout sessions should be more productive.
Getting back to the debate, in today’s blog, I will be discussing 4 exercises that will help you to prevent shin splint exercises.
Performing Gastrocnemius Calf Stretch To Prevent Shin Splint Pain
The Gastrocnemius muscle is the large calf muscle. It consists of two heads, which when stretched can give relief to those suffering from shin splints.
How to perform
- The gastrocnemius calf stretch is performed by standing in an athletic position and pointing your toes toward the floor.
- Next, flex your ankles so that you are able to feel a stretch in the calf area of your lower leg.
- Hold this position for about 30 seconds and repeat this process several times during the day.
The gastrocnemius calf stretch is a great exercise because it allows you to stretch your calves in a way that will help relieve some of the pain associated with shin splints. It is important to remember that this should not be done while standing on one leg, as this can cause further injury.
Performing Soleus Calf Stretch To Prevent Shin Splint Pain
Soleus Calf stretch is a simple stretching exercise that can be done at home and helps in preventing shin splints in runners. The Soleus calf stretch targets the large muscles in your lower leg (gastrocnemius and soleus) and helps to improve flexibility with each repetition.
Besides that, stretching is a critical part of achieving optimum muscle performance; it plays an important role in speeding up your recovery period between workouts and protects you from muscle strains. One of the most popular areas for stretching is the calf region; the Soleus. This muscle has a lot of flexibility because of its large size but if you never stretch or work out this area, you can get a cramp or otherwise hurt yourself while doing exercises.
How to perform
- In order to perform this workout, you need to stand up straight with your feet together and knees slightly bent.
- Next, move the right foot before you around six inches and place it flat on the ground.
- Then, slowly bend forward until you feel a mild stretch in the back of your calf. You should feel this stretch in both legs.
- Hold this stance for about 10 seconds before coming back up to the standing stance again. Repeat the exercise on the other leg as well.
Besides that, as described before if you are planning to incorporate some exercise in your workout regimen you need to invest in comfortable and sweat-absorbing gym outfits. In order to make your workout free from distraction and fun, you need to wear high-quality gym workout clothes.
Performing Achilles Tendon Seated Stretch Exercise
Achilles tendon seated stretch or tract tendinous is a common stretching method used among physical therapists, sports trainers, and in the home for those who are suffering from Achilles tendonitis. The technique is quite easy and does not require any equipment. In fact, it can be done with ease from the comfort of your own home. Following the steps below will help you to use this technique:
- Sit in a chair with your back straight. Your feet should be flat on the floor and should form a 90° angle at the knees.
- Take your right leg out in front of you and cross it over the left leg. Wrap your hands around the lower part of your right leg and gently pull it towards you until you feel a stretch in your Achilles tendon. Hold this position for 10 seconds.
- Repeat the same exercise with your left leg. This will give you a good stretch on both sides of your Achilles tendon, which should help reduce the pain associated with tendonitis in this area.
Performing Tibialis Anterior Muscle Stretch Exercise
It is important to stretch the Tibialis anterior muscle in the leg because it is a muscle that covers the front of the shin bone and is a very important muscle for walking and running. The Tibialis anterior muscle helps to strengthen the tendons, ligaments, and bones. This muscle also helps to straighten and rotate your foot towards your ankle as well as help your toes spread out.
How to perform?
This exercise can be performed in a standing position, but remember that the correct technique is more important than the intensity of the stretch.
- In order to perform this exercise, you need to stand on one leg, with the foot of the other leg off the ground. Try to keep your balance for as long as possible. Hold onto a stable object for support and attempt to maintain your balance. If you have trouble balancing, slowly lower yourself down until you can stand on one leg again without losing your balance.
- Place your hands on your hips and turn them outwards, so that they are parallel to each other. Hold this position while you stand up straight.
- Place your arms at your sides, with your palms facing inwards. Now rotate them outwards until they are parallel to each other. Hold this position while you stand up straight.
- Stand on one leg, with the foot of the other leg off the ground. Try to keep your balance for as long as possible.
Tips For Avoiding Shin Splint Pain
A Shin splint is a condition of pain and swelling in the lower legs. It most commonly affects athletes and usually occurs from overuse. I will discuss a few tips that will help you to prevent shin splints.
Don’t fall too heavy on yourself
If you have shin splints, try to avoid strenuous activity and take it easy. Just because you are an athlete doesn’t mean that pain is not real! Don’t push yourself too hard or run through the pain.
Take a break
Resting your legs can be incredibly beneficial in preventing shin splints. Try alternating between days on and off from exercise so that your muscles can recover fully before being put under stress again.
Wear the Right Type Of Shoes
Wearing proper shoes can also help prevent shin splints. If you are an athlete, try running in shoes with good support and cushioning so that you don’t overstress your legs while exercising.