Exercises Recommended by a Kinesiologist for Alleviating Shin Splints
Struggling with shin splints, that pesky lower-leg pain just behind the bone? Well, buckle up, runner! It ain't a life sentence, but a call for adjustments, like improvements in strength, mobility, recovery, or shoes.
Enter Carling Rees, a kinesiologist who generously shared a quick, dynamic routine on her Instagram page to help beat shin splints. I had a chat with her, and here's what she had to say.
"Shin splints are a cry for help, not a death knell," she told Fit&Well. "They usually show up when something isn't quite keeping up—strength, mobility, recovery, or shoes."
To steer clear of this pain, Carling encourages incorporating the nine exercises below into your regular strength training routine:
- Heel walks x10
- Toe walks x10
- Heel/toe rocks x10
- Ankle alphabet (move your foot to form the letters of the alphabet)
- Calf raises x10
- Tibialis raises x10
- Single leg calf raises x10
- Single leg tibialis raises x10
- Elevated step drill x10
For the ankle alphabet, simply move your foot, starting from the ankle, to trace the alphabet. This gently moves the joint through various directions, preparing it for the reactive movements of running and cutting.
"Our bodies don't move in perfect straight lines, so this is a great way to prepare for those real-life movements," she says.
If any exercises cause more than discomfort, rater than pain, Carling advises waiting until you're pain-free to do this workout.
Warm-up Frequency
Ideally, these exercises should be done at least thrice a week, especially for frequent runners, athletes, or those with lots of change-of-direction movements. It's best to use them as a warm-up before engaging in your main exercise, run, or activity.
Already Got Shin Splints? Don't Panic
Carling recommends starting with your footwear. If your running shoes are worn out, lack proper support, or aren't suitable for your foot mechanics, they can worsen shin splints. Even your everyday shoes can play a role.
"Heavy shoes or footwear without laces can increase strain through the lower leg," Carling explains.
After assessing your shoes, you should consider your feet and lower leg's overall mechanics.
"Strength in the big toe, the tibialis anterior (the muscle along the front of your shin), and your gait all matter," the movement pro says. "If you're running with your feet constantly pulled up, known as dorsiflexed, try relaxing your stride a bit and allowing your feet to move more naturally."
Resting, warming up before your run, considering hydration, nutrition, and recovery are also crucial elements in your recovery and prevention strategy.
Takeaway
Shin splints may be painful, but with the right care and exercises, they can be managed and even prevented. The routine proposed by Carling Rees is an excellent starting point.
- Carling Rees, a kinesiologist, shared a dynamic routine on her Instagram page to help beat shin splints, which she described as a cry for help, not a death knell, often resulting from lacking strength, mobility, recovery, or appropriate shoes.
- The routine includes nine exercises, such as heel walks, toe walks, single leg calf raises, and the ankle alphabet, designed to improve foot mechanics and prepare the joint for the reactive movements of running and cutting.
- For the best results, these exercises should be incorporated into a strength training workouts at least three times a week, especially for frequent runners, athletes, or those with lots of change-of-direction movements, and ideally done as a warm-up before engaging in the main exercise, run, or activity.
- In addition to the exercises, Carling emphasizes the importance of considering your footwear, foot and lower leg mechanics, rest, hydration, and nutrition in the recovery and prevention strategy for shin splints.
