Sports Medicine

How To Prevent Shin Splints

How To Prevent Shin Splints

Shin Splints are a type of sports injury that causes pain and discomfort. There are a few exercises you can do to prevent shin splints. Try the following exercises to strengthen your leg muscles.

Towel Stretch

Start by sitting on a hard surface with your legs stretched out in front of you. Take a towel and loop it around your toes and the ball of your foot. Pull the towel toward your body while keeping the leg straight. Hold the position for 30 seconds. Relax and repeat three more times.

Standing Calf Stretch

Place your hands on a wall just above shoulder level. Keep your leg back with your heel on the floor. The other leg must be forward with the knee bent. Turn your back foot slightly inward. Slowly lean into the wall until you feel the stretch in the back of your calf. Hold the stretch for 30 seconds. Return to the starting position and repeat three times.

Ankle Stretch

Start by sitting down with your legs straight. Knees should be pointing toward the ceiling. Point your toes while stretching your body toward your knees. Rotate your foot in circles. Try to isolate your foot and ankle. Don’t move your legs while performing this stretch. Repeat the stretch for 30 seconds until you’ve completed three repetitions.

Heel Raise

This stretch will strengthen your calf muscles while reducing your chance of injuries. Start by balancing yourself behind a chair. Slowly raise and lower yourself up and down while holding the chair for support. Heel raises should be performed for 30 counts and three sets. Make sure you rest for 30 seconds between sets.

Exercise Tips

Cycling is a great form of exercise that doesn’t place the same type of pressure on your lower body as running. It’s easy to start cycling since all you need is a bike. Outdoor cycling has a lot of health benefits. Mountain biking is a popular sport that’s enjoyed by millions of people all over the world.

If you prefer to bike in the comfort of your own home, then purchase an exercise bike from your local sporting goods store. The benefit of cycling at home includes flexible scheduling. You can work out whenever you want if your exercise bike is at home. Aim to exercise on your bike at least 30 minutes three times each week. Slowly work up to riding your bike for 60 minutes six days a week.

Good nutrition plays a key role in your health. The food you eat is designed to give you energy that last throughout the day. It’s important that you reduce the amount of high-calorie foods you consume. Choose meats that are lean such as chicken, fish or turkey. Don’t eat processed meats such as deli meats, sausage and bacon. A healthy diet will give you the energy you need to work out each day. Don’t overtrain or you will quit before reaching your fitness goals. Work out with a friend or family member for support and encouragement.