Whether you are a nine-time marathon runner or brand-new athletes, some ailments (literally) keep you in your tracks like shin splints.
The term "shin splints" refers to low leg pain below the knee, either in the front leg area or inside. Shin splints often feel like an occasional stabbing pain penetrating your muscles and bones signaling the need to reduce mileage, take a break, and rest.
"When it comes to shin splints, what is it?" In fact, the microcracking of the tibialis anterior muscle occurs through overuse in activities such as running, "says Lisa N. Folden, DPT and owner of Healthy Phit Physical Therapy & Wellness Consultants in Charlotte , North Carolina. "Another great contributor to shin splints is unsupported medial foot buckling in the feet that is sometimes backed by custom orthotics, and icing, massages, foam rollers, and pauses can relieve the pain."
Fortunately, if you are proactive We have a few stretches and exercises that experts claim may prevent your legs from succumbing to the shin splints.
Sitting on heels (Tibialis anterior stretch) [1
Folden says that sitting on the heels helps stretch and strengthen the muscles around the knee and ankle – mainly the anterior tibialis muscle, which helps bend the ankle and foot.
Sho Sit in a low, kneeling position with both ankles facing up (your feet should be bent so that the tiptoes touch the ground). Shift your weight back so that you press through your heels on the top of your feet until you feel a deep (but gentle ) stretch along your shins. Hold for 30 seconds, then release pressure, then repeat twice.
To stretch the Gastrocnemius, start from a standing position and place one foot forward and one foot back in a flat lunge (the rear foot makes the stretch). With the heel down, hold the back leg straight and bend the front knee until you feel the stretch in the back leg. Hold the stretch for 30 seconds and repeat on the opposite leg.
To stretch the soleus, take the same position as the gastrocnemius stretch, but allow the back leg to bend slightly at the knee until a deep stretch along the knee is felt underneath the calf muscle. Hold the stretch for 30 seconds and repeat the other leg.
<! – Stand with your shoulders and slowly squat down as far as you can (comfortable!) With your heels on the floor. Hold this gentle stretch for 10 to 15 seconds, then stand up and relax for 5 to 10 seconds. Repeat it 1-3 times.
"Breath naturally as you stretch to help your muscles relax," says Ziya Altug, DPT, a board-certified orthopedic clinical specialist in Los Angeles. "Stick to a stable object as needed, and skip this exercise if you have pain in your back, hips, knees, or ankles."
Stretching Standing Wall 19659002]