HOW TO PREVENT SHIN SPLINTS WITH YOGA

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Aching, throbbing and debilitating are just a few ways to describe shin splints. Once you have them, ice and rest are the best remedies. Being a runner, myself, I know all to well the pain they can inflict. In today’s post, you will find yoga pose variations that will help to prevent shin splints by both strengthening and stretching your legs and feet. First, I must say thank you to Rob! He has a blog http://weight2lose2013.wordpress.com and recently asked me if there were any yoga poses to prevent shin splints? Great question and thank you for the inspiration for this post!

STRENGTHEN

Chair Pose variation with heel lift (Utkatasana)

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Begin standing with your feet hip width apart, squat back, keeping the knees lined up. Lift one heel up off the mat. Now, see if you can lift both heels up off the mat, placing the weight onto the balls of the feet. Lift your heels up and down by alternating between them or lifting both at the same time. Try 3 sets of 10-15 reps.

Chair Pose variation one leg lift (Utkatasana)

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In this variation instead of lifting the heel, stay in the squat position and lift the entire foot. Hold for 10-15 seconds and switch sides. 2 set of 10-15 reps per each side.

Standing Toe Lift

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Lift the toes and try to spread them apart. This may prove challenging in the beginning but this will strengthen your feet and the overall stability in your foot. Try 2 sets of 10-15 reps. Be consistent. Keep practicing.  🙂

STRETCHES

Warrior 1 (Virabhadrasana I)

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Right foot in front, knee over ankle, hips squared, turn your back foot slightly to the left and press down through both feet. Hold for 60-90 seconds and switch sides. Repeat 2-3 times per side.

Half Monkey Pose (Hanumanasana) 

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Begin on your knees, walk the right foot in front and stretch your leg out. Heel on the mat as your toes point up. Option 1: Keep the left knee under the hip. Option 2: Begin to walk the left knee back deeper into the splits. Hold for 60-90 seconds, 2-3 times per side. Be mindful and do what you can. That’s where you will reap the most benefits from your yoga poses.

Seated Flex/Point Toes

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Seated position with legs stretched out in front. Begin by pointing and flexing the feet back and forth. A simple stretch for your calves and shins.

Find out more on shin splints from the links below:

http://www.webmd.com/fitness-exercise/shin-splints

http://www.runnersworld.com/tag/shin-splints

http://www.mayoclinic.org/diseases-conditions/shin-splints/basics/definition/con-20023428

If you have questions or something that your interested in seeing in my blog posts, please ask! If you want more yoga and motivation, here’s where you can find me! @ https://www.facebook.com/pages/Be-PresentYoga/336705043142303 and on twitter:@bepresent100 

 

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2 thoughts on “HOW TO PREVENT SHIN SPLINTS WITH YOGA

    weight2lose2013 said:
    April 29, 2014 at 1:57 am

    Thank you so much for this post. I experience shin splints during basketball games. I look forward to using these techniques prior to playing. Thanks again!

    Rob

      bepresentyoga responded:
      April 29, 2014 at 1:58 am

      You’re very welcome 🙂 thanks for asking!

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