In a previous post we covered preventing shin splints. A great time to address this is at the end of a speed/agility session during the cool down. This post is going to introduce some simple exercises that can be done to help develop the muscles and structures of the shin, ankle, and foot to help prevent shin splints.
All of these exercises are walking exercises, so they are great cool down exercises (i.e. do them before the static stretching). Ideally they should be done barefoot and on grass. I recognize this isn’t always possible, but it’s ideal. Each of these drills should be done for 10-20 meters.
Walking on the toes:
The athlete should stand tall and face the course. They should rise up on the balls of their feet and then walk the desired distance making sure their heels don’t touch the ground.
Walking on the heels:
The athlete should stand up and face the course. They should pick up their toes and walk the desired distance. The idea here is to lean back on the heels so that the toes and ball of the foot do not make contact with the ground.
Walk on the toes, toes in:
The athlete should stand up and face the course. They should turn their feet in so that their toes are facing the midline. Keeping the feet in this position, rise up onto the toes and walk the desired distance.
Walk on the toes, toes out:
The athlete should stand up and face the course. They should turn their feet out so that their heels are facing the midline. Keeping the feet in this position, rise up onto the toes and walk the desired distance.
Walk on the outside, inversion:
The athlete should stand up and face the course. They should invert their feet (i.e. stand on the outside of their feet). Keeping the feet inverted, walk the desired distance.
Walk on the inside, eversion:
The athlete should stand up and face the course. They should evert their feet (i.e. stand on the inside of their feet). Keeping the feet everted, walk the desired distance.
Six simple exercises that can be done, quickly, at the end of a speed/agility session that can help to prevent shin splints. Again, in the idea world these would be done barefoot and on grass, but you have to adjust and work with what you have.
