Shin Splints Treatment – 3 ESSENTIAL Exercises for You to Run without Pain

Shin Splints Treatment – 3 ESSENTIAL Exercises for You to Run without Pain


– You and I both know exactly how frustrating shin splints can be. And, in this video, I’ve got three exercises you can use to deal with the underlying
causes of the injury and get back to running pain-free. (upbeat music) Okay, so the first of our
exercises is calf raises. The reason why we’re doing calf raises; quite often weak calves
become tight calves and tight calves are a well-known cause for shin splints in us runners. So, you’re going to need a step for this. It could be the bottom
step of a flight of stairs and a wall close by so
you’ve got something to lean on or, at least
balance with, with your hands. Okay, what I want to do is
start out with your feet on the step so your heels are well and truly hanging off, balls of your feet are on
the step and your toes, only those. Feet are nice and parallel,
both feet facing forwards, and you’re gonna push
right up onto your toes. You’re going to get onto tip toes as high as you possibly can, and you’re gonna feel
the work in your calves as you do that. From that top position,
you’re going to lower, four, three, two, one. Down, as low as you can get
into that heel drop position, and from there, you’re going
to push down with the toes. You’re going to use those
calves to lift yourself all the way back up to
the top of the movement. You’re gonna come down
again, four, three, two, one, and you’re gonna do
this twenty times over. Okay, you can do this
with the feet straight, you can do this with the feet turned in, and with the feet turned out, so we hit all of the different areas of that lower leg region. (upbeat music) Okay, our next exercise
is a single leg deadlift. Although we just worked the calves really hard in that first exercise, and that’s obviously a spot
closer to the lower leg and shin region where your pain is, the actual problem, a lot of the time, can be contributed to bi-weak
glutes and poor hip stability. So we need to work on
strengthening your glutes and improving single leg
stability, hip stability, and this single leg deadlift
exercise is perfect for that. So we’re going to start off
with you balancing on one foot, just keeping a slight,
soft bend in the knee. We’re not gonna turn this
into a single leg squat where you’re flexing the knee as you drop down into the movement. The knee stays pretty much rigid in that slightly flexed position. From there, keeping your back straight and your chest nice and tall, I want you to reach opposite hand down towards opposite big toe. Okay you’re going to hinge
at the hip as you do this. Focus on pushing your butt back,
keeping your back straight, and reaching down, keeping
balance, stability, and control as you do so. You go down slowly, then come back, all the way up to that standing position, pushing the hips through at
the top, clenching your butt. You’re gonna feel, as you work through three
sets of 15 on each side, that you’re definitely
working hard for those glutes. As you come down into the movement, you’re going to feel
those hamstrings working, and over time, there
will be a general fatigue around, particularly, kind of that hip region and your thigh. Okay, strengthening this
region will help prevent you from overworking the lower
legs in the future as you run. (upbeat music) Okay, for our third exercise, we’re going back down into our lower leg and focusing on the soleus muscle, a deeper, lower muscle of the calf region, which didn’t get the same workout as gastro in our heel raises, because we’re working
with a straight knee. Soleus really requires us to
be working with bent knees and focusing on plantar
flexing the ankles, so pointing the toes,
lifting the heels up, to really get a good workout through the soleus muscle itself. So a great exercise for this
is our wall squats variation where we’re doing soleus wall squats. So we’d set up how we would
do normal wall squats, back to the wall, hips at 90
degrees, knees at 90 degrees. From there, again, we’re focusing on keeping
the thighs parallel, the legs parallel underneath us at about between hip and
shoulder width apart. Once we’re in this position, we’re going to work through 20 slow and controlled heel raises, where we’re lifting the
heels up off the ground and slowly, slowly, slowly
lowering them back down, lowering back down on the
count of four, three, two, one. Working through, again, 20 reps of this, slow and controlled. By the time we get to that 20th rep, you’re going to be feeling
that in those soleus muscles. (mumbles) for this shin
splints rehab routine. Do let me know down in the comments if you’ve got any specific questions. Of course I’ll be there to help you out. If you found this video
helpful, hit the like button, and if you want to see a video which discusses the underlying causes of shin splints in runners, head over to the video I
published a little while back and it’ll help you
understand the injury better and make sure it does not come back. Okay, good luck.

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