Egyszerű Sípcsont Sín Nyújtások és Gyakorlatok

2023 Szerző: Elijah Galbraith | [email protected]. Utoljára módosítva: 2023-05-22 00:05

Doing several shin splint stretches and exercises before or after your run can help prevent pain.

If you're a runner or do any other workout where you're pounding a hard surface, chances are you've dealt with shin splints. Felt as pain, soreness or tightness up the front of your shins, this injury ranges in severity from annoying to debilitating. But the good news is that you can add stretches and exercises to your routine to help prevent those painful flare-ups.

Some of these preventive moves are so simple that incorporating them into your daily routine will only take a few extra minutes and can be done upon waking or while sitting at your desk. Below, an expert outlines what exactly shin splints are and shows you the exercises that can treat or even prevent the pain.

What Are Shin Splints?

Shin splints are a common workout injury that can sideline even the most experienced athlete. The key to preventing - or recovering from - them is to understand what they are. The American Academy of Orthopaedic Surgeons (AAOS) defines them as "pain along the inner edge of the shinbone."

So what causes shin splints? According to the AAOS, they're usually a result of repetitive activity (like running) that overworks the muscles and bones of your lower leg. You're especially susceptible to them if you've recently changed the duration, intensity, frequency or type of your workout. Having flat feet or rigid arches or running with worn-out shoes also increases your risk injury.

How to Prevent Shin Splints

Though they're painful, shin splints are also treatable and preventable. Master trainer Erin Truslow, a cycling and triathlon coach who founded Big Pistachio Coaching and Training in Austin, Texas, has six tips to help runners and athletes prevent shin splints.

1. Increase your mileage gradually. This also includes giving yourself enough rest between long runs.
2. Mix up the surface you run on. Switch between concrete, asphalt, trail, track, treadmill and grass. This also applies to non-running workouts.
3. Cross-train. Use strength training sessions to build strength in your legs without overdoing calf exercises.
4. Watch your foot strike. "Heel striking can be detrimental to your body as it is jarring and very impacting on the bones and joints, " Truslow says. "A mid-foot strike is preferred for a more efficient run."
5. Wear properly fitted shoes. This is especially important if you're a new runner.
6. Stretch and foam roll. Show your muscles some love before and after a run. As Truslow says, "a little self-care goes a long way."

The Best Exercises for Shin Splints

In addition to the above advice for injury prevention, Truslow also shares her go-to shin splint stretches and exercises you can do both to prevent and to treat pain in your lower legs.

1. Calf Stretch

Néha a feszes borjak okozhatják a sípcsontjait.

Néha érezheti a lábszárszálak első jeleit a borjakban. "A futás szűk borjakat okozhat, amelyek viszont az elülső sípcsontokat vagy a lábszárakat húzzák" - mondja Truslow. Ez a borjú nyújtás segíthet fellazítani ezeket az izmokat.

1. Álljon közel a falhoz, a járdaszegélyhez vagy a lépcsőhöz.
2. A sarokkal lefelé emelje fel a lábujjakat a falra vagy a járdára 45 fokos vagy nagyobb szögbe.
3. Tartsa a lábát egyenesen, lágy térddel.
4. Adjon hozzá vagy távolítson el nyomást kissé előre vagy hátra hajolva. Ha járdaszegélyen van, akassza le a sarka szélét, hagyja, hogy testtömege segítse a nyújtást.
5. Tartsa 30 másodpercig mindkét lábán.

2. Az ABC-k

It's true! Your ABCs can help prevent or treat shin splints.

Using your ABCs is a quick way to help stretch out your foot and ankle. This can be done preventively or as shin splints develop. Truslow suggests doing it in the morning. "This gets the circulation going, keeps the ankle flexible and stretches out the peroneus - the muscle on the side of your calf that attaches down by the ankle."

1. Sit or stand and write the alphabet out with your foot.
2. Use only your foot and ankle, not your entire lower leg.
3. Once you get through the entire alphabet, repeat with the opposite foot.

3. Resistance-Band Wipers

Az ellenállási sáv gyakori fizikoterápiás eszköz.

Annak érdekében, hogy távol tartsa az állcsontokat, Truslow azt javasolja, hogy az ellenállási sávú ablaktörlőket vegye be a rutinjába. "Ezek elsősorban a peroneális izmokat működtetik, és segítenek az alsó lábszár erősítésében" - mondja.

1. Helyezzen ellenállási sávot mindkét láb köré.
2. Ezután az egyik lábát horgonyként használva forgassa el a másikat egyik oldalról a másikra, mint egy ablaktörlőt.
3. Truslow azt javasolja, hogy ezt 20-szor végezzék el az egyik lábukon, mielőtt áttérnének a másikra.

4. Habgurulás

The foam roller is another physical therapy tool that can be used for a variety of workout injuries.

Calf tightness leads to changes in your running gait that can not only cause shin splints, but also lead to plantar fasciitis. This is why Truslow stresses the importance of a quality foam-rolling session after long runs.

"You should do a total-leg rolling session one to three times per week, as long as it is not creating more soreness, " she says. By rolling out your legs, you will help release the muscles and fascia around the calf.

1. Kneel on the roller.
2. Gently roll two inches down the front of the shin (anterior tibialis).
3. Then roll one inch up.
4. Do this all the way from the lower knee to the ankle.

5. Lacrosse Ball Trigger Point Massage

Ha a habgördülés nem volt elég célzott az Ön számára, próbálja ki a ravaszt.

A hengerléshez hasonlóan a jógatömb és a lacrosse golyó használata is elősegíti a feszes izmok és a fascia felszabadulását, hogy megakadályozza a sípcsont sínét. "Minél keményebb a labda, annál mélyebben bejuthat az izom hasába" - mondja Truslow. - Feltétlenül vegyen néhány mély lélegzetet ebben az intenzív gyakorlatban.

1. Helyezzen egy ravaszpontos terápiás labdát, lacrosse labdát vagy teniszlabdát a jóga blokkra, és támassza fel a vádli izmait a labdára.
2. Húzza ki a vádli izmait a bokától a térdéig. Használja ugyanazt a "két hüvelyk felfelé, egy hüvelyk lefelé" módszert, mint a habhenger esetében.
3. Ügyeljen arra, hogy mélyen lélegezzen, ha bármilyen fájó helyre ér.

6. Aktív lábujjhúzás

you might not think of working out your feet, but they're the foundation for everything you do.

the purpose of active toe spreading, truslow says, is to help strengthen the small muscles in the feet and keep them healthy. by working these muscles, you're increasing your balance and the strength in your feet, which directly affect your ankles, calves and shins.

1. stand barefoot on the floor.
2. spread your toes out as wide as possible before relaxing them.
3. repeat 10 times.