The shin muscles are in the front of the legs and are essential even for basic activities like walking and jogging. It's easy to exercise the area (with or without equipment like the resistance band), but many people forget about this when they're training. Read the tips in this article and start doing some simple exercises to improve your mobility.
Method 1 of 2: Doing Standing Exercises
Step 1. Raise the shin on the wall
This exercise is simple and helps a lot to stretch your shins. To do this, you just need to support your body against a firm wall.
- Stand up straight and support your shoulders, back and hips against the wall. Spread her feet apart, with your heels about a foot in front of you.
- Raise your toes but don't move your heels. Go as far as you can to do what is called dorsiflexion (or dorsiflexion).
- Slowly lower your fingers, but don't touch the ground.
- Do ten to 15 repetitions of the exercise. After you finish, rest your fingers on the floor for a few seconds and finally do another set or two.
Step 2. Perform the leg lift
This exercise is very similar to the previous one, but you should use one leg at a time - which makes things a little difficult. Whenever possible, do it right after the above step.
- Stand up straight and support your back and one foot lightly against the wall.
- Push your foot on the floor ten to 15 times. After you finish, switch legs and repeat the movement.
- Since you'll only be using one leg at a time, you don't need to rest between sets.
Step 3. Simulate a walk
This exercise is simple and you don't need the wall. Do the same dorsiflexion as in the previous exercise, but simulate walking.
- Stand up straight, leaning on nothing, with your feet shoulder-width apart.
- Step forward, but only place your heel on the floor. Cover the distance you cover when walking normally.
- Keep your toes on the floor without touching the surface with your forefoot.
- Then return to the starting position.
- Repeat the movement with the same foot ten to 15 times and then switch legs.
- You can also walk longer distances with just your heels. Be patient and don't lose your balance. When necessary, rest your fingers on the floor to regain your energy.
Step 4. Stretch the shin in a sitting position
This exercise is simple and you can do it anywhere. Preferably choose a softer surface.
- Kneel on the floor. Then extend your legs until your toes are pointed backwards, with your toes on the surface.
- Lean your body back slightly and press on your heels.
- Stay like this for 30 seconds, then repeat all three times.
- Do the exercise one leg at a time to increase the weight and make the movement more effective. If you like, you can also try lifting your knees to increase resistance.
Step 5. Train the calf
You can do some simple exercises on the edge of a step to increase resistance in the foot. To do this, climb the last step of a ladder or a small platform.
- Rest your fingers only on the edge of the step, but use a handrail or other structure so you don't lose your balance.
- Shift the weight to one leg (the right one, for example) and then lift the foot of the other limb (the left one).
- Lower your right heel until your toes are pointed up.
- Return to starting position, change legs and repeat the movement.
Method 2 of 2: Using Accessories
Step 1. Contract your toes
This exercise is simple and all you need to do is a towel. Support your feet well and, if necessary, hold onto a structure so that you don't get unbalanced.
- Stand at the end of the towel, with your feet on your hips.
- Tense the toes of one foot over the edge of the towel to try to catch it and bring it to your hand.
- Then place the towel in its original position.
- Repeat the exercise with the other foot.
Step 2. Lengthen your calves
You'll need a resistance band to pull your toes toward you and strengthen your shin muscles. If you don't have the accessory, use a towel.
- Sit on the floor with your legs extended in front of you.
- Pass the elastic through the middle of the soles of the feet.
- Pull the elastic to dorsiflex-that is, lift your fingers up toward your shin-for ten to 15 seconds.
- Repeat the movement two or three times with this foot before moving to the other. You can also switch legs, but it's quicker and easier to finish one at a time.
- Use a thin resistance band to do this and other exercises. Purchase the accessory based on your current fitness. If you're already more active and just want to further optimize the shin region, buy something sturdier - and if you've been training for years, increase your potency even more.
Step 3. Do resistance exercises to work your shins
You can attach the rubber band to a static object to extend and exercise your leg. Pass the accessory over the instep as shown, and bend your knee to pull it.
- Sit on the floor and extend your legs in front of you, with your toes pointed toward the ceiling.
- Thread the resistance band across the instep and a static object (a table leg or anything fixed).
- Dorsiflex your foot against the resistance of the elastic, remembering to draw your toes toward you.
- Repeat the movement ten to 15 times with each leg. If you want to intensify the exercise, you can use a tighter rubber band or double the number of repetitions.
Step 4. Walk with the resistance band
With a little more room, you can take a few steps with the resistance band on your legs to stretch your shins and hip abductors.
- Stand up straight with your feet shoulder-width apart.
- Thread the resistance band around your ankles or thighs.
- Step forward with your right leg, then your left.
- Step back to return to starting position.
- If you have space, take several steps forward and several steps back by alternating feet.
- Train your calves, abductors and hips so you are never at risk of developing shin. In addition, the exercises stabilize the tibia and protect the body from injury.
- The exercises listed above are quick and don't require as much shin strength. Generally speaking, do them as a warm-up for your normal workout - which, in turn, is more intense.