Stop Shin Splints Before They Start ❌
Understanding Shin Splints
Runners often complain of pain in the shin after continuous training. This pain is due to an excessive amount of repetitive stress on the tibia, the anterior lower leg bone. This stress also affects the surrounding muscles and connective tissue, primarily our dorsiflexors including the tibialis anterior, which are crucial for walking and running.
The Overlooked Muscle: Tibialis Anterior
Most lower body workouts focus on quads, hamstrings, and calves, neglecting the tibialis anterior. This muscle plays a key role in lifting the foot and toes to clear the surface during running and stabilizes the stance phase. Active in 75-80% of the running cycle, it's a pivotal muscle for consistent training.
Preventive Training: Strengthening and Stretching
Just as we train other leg muscles, the tibialis anterior needs regular strengthening and stretching to function optimally in running. Incorporating exercises for both slow and fast twitch fibers improves endurance and force generation.
Recommended routine: stretching for 30 seconds, 5 reps, and strengthening for 5 sets of 15, to be done daily.
