It is important to stretch and warm up your shins and calves before exercising if you plan on walking or running on a hard surface. You lower extremities take a lot of impact when you engage in cardiovascular exercise and will tighten and cause pain or minor stress fractures if not conditioned prior to your session. You can alleviate this pain by following these simple tips:
1. Prior to running or walking place your heels flat on the ground. Pretend a string is attached from the top of your foot to your shin and pull the string moving your toe towards your shin in a slow up and down motion. Maintain a flat heel on the ground by just lifting your toes. Do this for 20 reps on both legs.
2. The second warm up is to use the same mechanics and move the foot from side to side maintaining a flat heel on the ground and pulling up slightly and then side to side. Do this for 20 reps on both legs.
Try these tips for less than 5 minutes a day and in about a week you should feel some relief. If pain persists you may want to see a professional for an evaluation.
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