As athletes switch surfaces, their legs, ankles and feet need to adjust. The extra pounding and unforgiving nature of gym floors and indoor courts can take a toll. Athletes need to strengthen their shins and increase the flexibility of their calves and ankles to create a natural cushion and responsive recoil as they move.
Here are two simple exercises they can do to help that happen.
Stretches: hold for 30 seconds on each leg. Repeat 3 times. Perform daily.
Strengthening: repeat 20x per leg. Perform 2 sets daily.
Enjoy the indoor season!
As a former player, I used to get shin splints all too often, causing me so much pain I could barely walk at times. I am fortunate enough that my father is a podiatrist and he was able to provide me with orthotics when I needed them. I would definitely recommend seeing your local podiatrist if you have chronic shin splints in an effort to alleviate the pain. This leads me to my next point on the cause of shin splints: the compression of the arch of the foot which in turn leads to greater stress on the tibia and the instability of the tissue on the tibia. I have found wrapping the arches prior to training to be beneficial. Doing this acts similarly to orthotics in an effort to reinforce the arch. Keep in mind though that this simply a preventative measure and strengthening their shins, ankles, and calves should be first in foremost a priority for athletes once healthy.
Hey Matt,
Thanks for the suggestion. I haven’t heard of wrapping the arches. We often indict flat-footedness as a cause in shin splints, but I’m seeing it more and more even in athletes with high arches. Support is key. Natural is best. But what works on the field is essential.