Say Goodbye to Shin Splints
Two exercises to add to your pre-run warmup to get rid of painful shin splints
Dr. Ariel Edwards, PT, DPT, CSCS
The sun is out! The weather is warming up! It’s time to run! Once the spring arrives, we tie our running shoes and head outside to get some vitamin D! As we see more runners on the trails, we also see more shin splints in FIXXED. This spring we want more running and less time spent dealing with injuries!
To reduce the risk of shin splints, we want to focus on having control through the arch of the foot, soleus strengthening, and length through the entire anterior chain! Improving on these vital factors is as simple as adding two exercises into your warmup! I know we all want to rush outside to enjoy a sunny run, but taking 5-10 minutes to prepare your body is a vital part of preventative care!
Add these two exercises to your next pre-run warmup:
Wall Sit with Heel Raise:
Let’s strengthen that soleus by lifting our heels slowly and controlled. Start by getting into a wall sit. Once in a stable position, perform a heel raise. Think about driving your big toe into the ground to work on stability through your arch! Hold for a moment at the top before coming back down. Remember this is meant to be a slow and controlled movement! This will minimize the collapse through your arch when you walk/run!
Couch Stretch with Plantar Flexion:
This exercise can be performed against a wall or your couch, and is a great way to lengthen the anterior chain! Start by getting into a half-kneeling position close to a wall/couch. Bring your back leg up against the wall/couch while also tucking your back toes under you. Gradually tuck your hip underneath you and breathe as you feel a stretch through your hip flexor, quad, and anterior shin.
Implementing exercises that strengthen and stretch is a great way to prevent injuries before they occur. It is important to prepare our body for the stress it endures during exercise so we can keep doing what we love without pain!
If you are an avid runner who is looking to get the most out of the warmer seasons, or are training for an upcoming race such as the Boston Marathon, we have something special for you! FIXXED Studios Marathon Prep Pack is crafted to eliminate aches and pains and promote an enhanced running experience! This prep pack includes a combination of bodywork services, functional assessments and evaluation, recovery equipment, and discounts, all with our trained run specialist, Kris and Dylan! Get started training the right way by emailing Kristina@fixxedstudios.com today!
FIXXED Studios Marathon Prep Pack is only available in the Wakefield Studio
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
