Exercises and Stretches for Shin Splints

shin splints are an unbearable and slow

shin splints are an unbearable and slow healing condition we all want to avoid

healing condition we all want to avoid

healing condition we all want to avoid hi I’m Veronica watchmojo.com and today

hi I’m Veronica watchmojo.com and today

hi I’m Veronica watchmojo.com and today the expert team are showing us some

the expert team are showing us some

the expert team are showing us some exercises to prevent and treat shin

exercises to prevent and treat shin

exercises to prevent and treat shin splints so this is a great exercise it’s

splints so this is a great exercise it’s

splints so this is a great exercise it’s going to train the tibialis posterior

going to train the tibialis posterior

going to train the tibialis posterior muscle and this is one of the muscles

muscle and this is one of the muscles

muscle and this is one of the muscles involved in a posterior shin splints or

involved in a posterior shin splints or

involved in a posterior shin splints or inside shin splints Veronica stepped on

inside shin splints Veronica stepped on

inside shin splints Veronica stepped on to get onto the step with a very wide

to get onto the step with a very wide

to get onto the step with a very wide stance and toes in heels out so she gets

stance and toes in heels out so she gets

stance and toes in heels out so she gets the heels high the heels go low high and

the heels high the heels go low high and

the heels high the heels go low high and low you can get anywhere from 10 to 20

low you can get anywhere from 10 to 20

low you can get anywhere from 10 to 20 even getting up to 30 reps to build up

even getting up to 30 reps to build up

even getting up to 30 reps to build up the endurance strength endurance of that

the endurance strength endurance of that

the endurance strength endurance of that muscle very great job so as well as

muscle very great job so as well as

muscle very great job so as well as seeing a massage therapist that can do

seeing a massage therapist that can do

seeing a massage therapist that can do some work on your shins and try to

some work on your shins and try to

some work on your shins and try to loosen things up you can do a little bit

loosen things up you can do a little bit

loosen things up you can do a little bit of self massage well try that with the

of self massage well try that with the

of self massage well try that with the foam roller so you’re gonna roll forward

foam roller so you’re gonna roll forward

foam roller so you’re gonna roll forward it back to your ankle that’s it and

it back to your ankle that’s it and

it back to your ankle that’s it and we’ll also try different angles so

we’ll also try different angles so

we’ll also try different angles so turning one side working the inside on

turning one side working the inside on

turning one side working the inside on one leg and the outside on the other

one leg and the outside on the other

one leg and the outside on the other turn the other way we’ll do the other

turn the other way we’ll do the other

turn the other way we’ll do the other angle so the white foam roller is the

angle so the white foam roller is the

angle so the white foam roller is the softer this is a little bit denser a

softer this is a little bit denser a

softer this is a little bit denser a little bit firmer once you get used to

little bit firmer once you get used to

little bit firmer once you get used to the white foam roller you can then try

the white foam roller you can then try

the white foam roller you can then try the black foam roller a little bit more

the black foam roller a little bit more

the black foam roller a little bit more solid harder and then we’ll also try one

solid harder and then we’ll also try one

solid harder and then we’ll also try one for tibialis posterior so he’s sitting

for tibialis posterior so he’s sitting

for tibialis posterior so he’s sitting down put the back of your legs on here

down put the back of your legs on here

down put the back of your legs on here and try to roll through the bottom of

and try to roll through the bottom of

and try to roll through the bottom of your knee and back good so this is an

your knee and back good so this is an

your knee and back good so this is an excellent exercise for another important

excellent exercise for another important

excellent exercise for another important muscle related to the shin is that to be

muscle related to the shin is that to be

muscle related to the shin is that to be honest anterior or the front shin muscle

honest anterior or the front shin muscle

honest anterior or the front shin muscle that we’re targeting here now wrongful

that we’re targeting here now wrongful

that we’re targeting here now wrongful get your ass gonna get your leg up on

get your ass gonna get your leg up on

get your ass gonna get your leg up on the BOSU here I’m gonna wrap this around

the BOSU here I’m gonna wrap this around

the BOSU here I’m gonna wrap this around the tip of the shoe I’m gonna get a bit

the tip of the shoe I’m gonna get a bit

the tip of the shoe I’m gonna get a bit of tension on to the band and her job is

of tension on to the band and her job is

of tension on to the band and her job is quite simple it’s just to have chose

quite simple it’s just to have chose

quite simple it’s just to have chose that come all the way up and let sit

that come all the way up and let sit

that come all the way up and let sit come all the way down variety is very

come all the way down variety is very

come all the way down variety is very good for shin splints so a variety can

good for shin splints so a variety can

good for shin splints so a variety can be with the source from a from an angle

be with the source from a from an angle

be with the source from a from an angle on the outside also from an angle on the

on the outside also from an angle on the

on the outside also from an angle on the inside so to work the soft tissue under

inside so to work the soft tissue under

inside so to work the soft tissue under the arch what we’re going to do is a

the arch what we’re going to do is a

the arch what we’re going to do is a roll your foot on

roll your foot on

roll your foot on a tennis ball just going forward and

a tennis ball just going forward and

a tennis ball just going forward and back maybe making small circles trying

back maybe making small circles trying

back maybe making small circles trying to pick out the areas maybe sore this is

to pick out the areas maybe sore this is

to pick out the areas maybe sore this is gonna target muscles in the arch of the

gonna target muscles in the arch of the

gonna target muscles in the arch of the foot there’s many layers and many

foot there’s many layers and many

foot there’s many layers and many muscles in that area so in a in a Buddha

muscles in that area so in a in a Buddha

muscles in that area so in a in a Buddha style or prayer style kneeling position

style or prayer style kneeling position

style or prayer style kneeling position she keeps the shins on the ground as

she keeps the shins on the ground as

she keeps the shins on the ground as well as the ankles in the top of the

well as the ankles in the top of the

well as the ankles in the top of the feet she sits back to put a little bit

feet she sits back to put a little bit

feet she sits back to put a little bit of pressure to that area and the aim is

of pressure to that area and the aim is

of pressure to that area and the aim is simply just to curl the toes so that the

simply just to curl the toes so that the

simply just to curl the toes so that the toenails are coming off of the floor she

toenails are coming off of the floor she

toenails are coming off of the floor she does that for reps this is going to be a

does that for reps this is going to be a

does that for reps this is going to be a stretch

stretch

stretch smooth stretch for the tibialis anterior

smooth stretch for the tibialis anterior

smooth stretch for the tibialis anterior muscle tibialis anterior muscle is in

muscle tibialis anterior muscle is in

muscle tibialis anterior muscle is in the front of the shin and it’s a culprit

the front of the shin and it’s a culprit

the front of the shin and it’s a culprit sometimes ancient splints to get this

sometimes ancient splints to get this

sometimes ancient splints to get this stretch done so you take a step back

stretch done so you take a step back

stretch done so you take a step back with your foot and you drag the toe

with your foot and you drag the toe

with your foot and you drag the toe ahead with emphasis on the big toe and

ahead with emphasis on the big toe and

ahead with emphasis on the big toe and the shoe or foot is pretty straight up

the shoe or foot is pretty straight up

the shoe or foot is pretty straight up and down it’s vertical and she moves and

and down it’s vertical and she moves and

and down it’s vertical and she moves and drags along it’s a pretty slow drag the

drags along it’s a pretty slow drag the

drags along it’s a pretty slow drag the emphasis is that the toes are pointing

emphasis is that the toes are pointing

emphasis is that the toes are pointing away from the knee and thus stretching

away from the knee and thus stretching

away from the knee and thus stretching out that front shin muscle is another

out that front shin muscle is another

out that front shin muscle is another version as well that can help target

version as well that can help target

version as well that can help target another area in that muscle and that is

another area in that muscle and that is

another area in that muscle and that is with the foot on an angle this is now

with the foot on an angle this is now

with the foot on an angle this is now with an emphasis on the four small toes

with an emphasis on the four small toes

with an emphasis on the four small toes doing the dragging okay so these are

doing the dragging okay so these are

doing the dragging okay so these are some manual resisted moves that you can

some manual resisted moves that you can

some manual resisted moves that you can do with a therapist you won’t be able to

do with a therapist you won’t be able to

do with a therapist you won’t be able to do these on your own the way I’ll work

do these on your own the way I’ll work

do these on your own the way I’ll work is I’ll put my hand and I’ll be the

is I’ll put my hand and I’ll be the

is I’ll put my hand and I’ll be the resistance for these movements so I want

resistance for these movements so I want

resistance for these movements so I want you to not turn your shin but to bring

you to not turn your shin but to bring

you to not turn your shin but to bring your toes up and in that way that’s

your toes up and in that way that’s

your toes up and in that way that’s gonna work tibialis anterior

up and out so this angle this is working

up and out so this angle this is working Ronia surface you’re gonna push down and

Ronia surface you’re gonna push down and

Ronia surface you’re gonna push down and yeah it’s gonna be for tibialis

yeah it’s gonna be for tibialis

yeah it’s gonna be for tibialis posterior and then down and out for you

posterior and then down and out for you

posterior and then down and out for you from your longus and brevis here’s a

from your longus and brevis here’s a

from your longus and brevis here’s a stretch exercise stretch for the

stretch exercise stretch for the

stretch exercise stretch for the tibialis posterior but this move here

tibialis posterior but this move here

tibialis posterior but this move here Veronica I’ll have you step up to the

Veronica I’ll have you step up to the

Veronica I’ll have you step up to the box and the wall with the pinky toe

box and the wall with the pinky toe

box and the wall with the pinky toe higher and getting the heel close to

higher and getting the heel close to

higher and getting the heel close to them to the to the wall to the surface

them to the to the wall to the surface

them to the to the wall to the surface here leg is straight she’s gonna move

here leg is straight she’s gonna move

here leg is straight she’s gonna move her body towards the point where her

her body towards the point where her

her body towards the point where her toes are at if you’ll hold that position

toes are at if you’ll hold that position

toes are at if you’ll hold that position for as little as five seconds can even

for as little as five seconds can even

for as little as five seconds can even go into that position and stay there for

go into that position and stay there for

go into that position and stay there for thirty seconds so it’s trying to

thirty seconds so it’s trying to

thirty seconds so it’s trying to strengthen the muscles around the ankles

strengthen the muscles around the ankles

strengthen the muscles around the ankles here we’re going to work a little bit on

here we’re going to work a little bit on

here we’re going to work a little bit on balance so we’ve got different balances

balance so we’ve got different balances

balance so we’ve got different balances surfaces here let’s get you to use two

surfaces here let’s get you to use two

surfaces here let’s get you to use two feet all the way across each one that’s

feet all the way across each one that’s

feet all the way across each one that’s it good try to find the center there

it good try to find the center there

it good try to find the center there good and then walk to the next one

okay so once you’ve maybe walked across

okay so once you’ve maybe walked across this a few times you could also do just

this a few times you could also do just

this a few times you could also do just adding the balance into your regular

adding the balance into your regular

adding the balance into your regular workouts so just doing normal bicep

workouts so just doing normal bicep

workouts so just doing normal bicep curls while standing on a BOSU it’s

curls while standing on a BOSU it’s

curls while standing on a BOSU it’s going to work the ankles muscles a

going to work the ankles muscles a

going to work the ankles muscles a little bit more if you’re really

little bit more if you’re really

little bit more if you’re really advanced you can try to do it on one

advanced you can try to do it on one

advanced you can try to do it on one foot as well so try to move one foot to

foot as well so try to move one foot to

foot as well so try to move one foot to the center that’s it this work