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Join fitness pro, Caroline Jordan for this quick 5 minute shin splint pain prevention workout. This video is appropriate for all levels and involves a some of the best moves to help treat and prevent shin splints. A short, easy combination of toe raises, calf raises, and stability work to strengthen the ankles, feet, legs and shins. These moves will help people who suffer from shin splints, achilles tendonitis, plantar fasciitis, or other foot / ankle problems.
What are shin splints? Shin splints, is an inflammatory condition of the front part of the shins – on the front of the tibia. The pain is brought on by strenuous activity, usually in stop-start sports such as squash, tennis or basketball. Running too much on hard surfaces, poor footwear, or too little stretching can also be to blame. Pain is usually felt early on during the physical activity, dies down somewhat, and then returns later on, sometimes during the same exercise session. The pain can gradually become so bad that the activity has to be abandoned altogether.
How to prevent shin splints and care for your legs:
Wear proper fitting shoes. Choosing a shoe that is suited for you foot type based on gait, cushion, arch support, fit and sport will help decrease the risk of injury. Also, be sure to change your shoes every 3-6 months or every 500 miles.
Run on soft surfaces. Try to find softer surfaces to run on such as a grassy park or a dirt trail. Running on pavement creates extra stress on your legs. Don’t switch back and forth from hard to soft during the same run.
Ice the affected area: Once you feel the achiness in the front of your legs apply ice 4-6 times a day for approximately 15 minutes to decrease inflammation of the shins. Be sure to protect the skin by placing a cloth or wrap between the skin and ice.
Rest. If your shin splints have gotten to a point where they hurt even when you’re not training, then you need to take at least a couple days off, maybe a week or two.
If it hurts STOP. Don’t exercise longer than your shins can take. Be mindful to how you feel and when you sense pain stop and cooldown. Some days this may happen earlier in the workout; other days you’ll last much longer. Eventually your shins will get stronger and you’ll be able to exercise as long as you’d like.
Cross-train. Avoid high-impact sports and try other activities that don’t irritate your shin splints. I am a hug fan of low-impact workouts like swimming, cycling, and walking. With cross-training, you can maintain your fitness while healing your shin splints.
Maintain a healthy body weight. Many people gain weight and don’t realize that this is why their shins and knees can’t take as much pounding as they used to. Extra body weight creates more impact on the joints. By maintaining a healthy body weight, you’ll have less pressure on your body in your daily life and in activity.
This free fitness video requires no equipment and can be done anywhere (perfect for at home workouts). Work through the circuit once, or repeat the routine 2-3 times through for a longer injury prevention workout that will leave you feeling strong and pain free.
Remember, when it comes to improving your fitness and staying active for life, ANYTHING counts. Keep moving, stay positive, and you WILL reach your health goals 🙂
Leave a comment below when you have completed the routine and let me know it it helps you. Have a video request? Im ALL ears – would love to help you reach your goals 🙂
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Always check with your doctor before beginning any workout routine. Practice mindfulness and stay smart – take care of your body and do whats right for you! Heres to health and a long life 🙂