Thanks for following this 3 part series. Shin splints tend to be hard to shake but let’s cover several ways to prevent and manage this frustrating issue. Keep in mind that piercing pain directly on the bones of the lower leg or numbness/tingling/loss of sensation in the lower leg or foot should be looked at by an MD. Shown in the video are 3 strategies to add strengthening to you shin splint pain management and prevention plan: 

1. Up-2/Down-1 Heel Raise: This exercise targets strength of the calf/achilles complex. Raise up on your heels with both feet and the lower down on 1 foot. Shoot for 1-3 sets of 5-12 repetitions.

2. Pogo Drill: This exercise targets the achilles/calf complex and it’s ability to absorb/produce acceleration or deceleration forces. Avoid allowing the heels to touch the ground. Shoot for 1-3 sets of 15-30 repetitions.

1 MORE POINT: You need to compliment these shin splint pain prevention and management strategies with squats, deadlifts, lunges and hip thrusts if you want the results to stick. This will prepare your big hip muscles to do their job.

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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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