How many times have you started a walk to run program or trained for an upcoming race and had intolerable pain in the front area of your lower leg? Welcome to shin splints.
You may think that the pain has something to do with the strength of your leg muscles, your form, the surface you are running on, or even your shoes. However, shin splints are due to the lack of control and coordination in your feet.
The foot is made up of 26 bones and the majority of your foot control comes from your big toe. When you have a stable big toe the rest of your foot is stable. When your foot is stable, your shin muscle (tibialis posterior) can relax. If your foot is not stable, your shin muscle has to work to stabilize your foot. And with a relaxed tibialis posterior, you are less likely to acquire shin splints.
How can you prevent shin splints? Strengthen and stabilize your foot.
Below are two simple exercises you can do to help strengthen and stabilize your foot.
Tip and Twist
- Stand on a solid surface with bare feet shoulder width apart.
- Place your hands on your hips and balance on one leg. Focus on applying even pressure to your foot on the big toe, the outer side of the ball area directly underneath the big toe, and outer side of the ball area directly under the pinky toe.
- Gently bend forward keeping your back straight and your hips level while extending the opposite (non-supporting) leg behind you. Keep the non-supporting leg straight (with just a slight bend).
- Keeping your hands on your hips and non-supportive left behind you, twist your hips in toward the floor, then out and up toward the ceiling.
- Return to the starting position.
- Repeat with the opposite leg.
- Repeat until you have performed this exercise 10 times on each foot.
Leg to Shoulder Press
- Stand on one leg, with a relatively light weight (5-8 lbs.) in the opposite hand. You could also use a full water bottle or milk jug if you don’t have access to hand weights.
- Focus on applying even pressure to your foot on the big toe, the outer side of the ball area directly underneath the big toe, and outer side of the ball area directly under the pinky toe.
- Push the weight overhead and bring it back down. This movement should be slow and fluid.
- As you push the weight overhead, avoid leaning back onto your heel.
- Repeat with the opposite leg.
- Repeat until you have performed this exercise 15 times on each foot