Shin splints are common injuries for athletes. Although not serious, shin splints should be treated carefully to promote healing and prevent more damage from occurring. One useful tool is utilizing plyometric exercises. These exercises strengthen your muscles and connective tissue, which can help treat and prevent shin splints.
Shin Splints
Shin splints involve pain radiating from your tibia, or shinbone. They are the result of too much force being placed on your shinbone and the tissues that attach your muscles to the bone. Shin splints are commonly seen in athletes such as runners and basketball players, or anyone who participates in sports that require sudden stops and starts. Usually shin splints can be treated simply with a combination of rest and ice. You may need to modify your physical activity to prevent shin splints from developing.
Plyometric Exercises
According to The Stretching Institute, plyometric exercises are a type of power training that involve a jumping movement. Examples include jumping rope, skipping, lunges and jump squats. Plyometric exercises can help build strength in your leg muscles and help you recover from injury, including shin splints. During these exercises, the muscles are conditioned to handle extra force put on them during physical activity. Without building up the strength in your muscles, you are at greater risk for re-injury.
Squat Jumps
To perform a squat jump, stand with feet apart at shoulder width, leaning slightly forward with your back straight. Bend your legs until your thighs are parallel to the ground. From there, explode upward, jumping as high as you can while pumping your arms up in the air. Land on both feet and repeat the process 10 times.
Box Jumps
Stand in front of a box that can support your weight, or use an exercise step, with your feet slightly wider than your hip width. Lower your body to a squatting position and immediately jump up onto the box. Step back down and repeat for 10 repetitions. You can also perform lateral box jumps. With these, place the box on either side of you. Follow the same directions as with regular box jumps, except now you should jump laterally onto the box.
Split Jumps
Start with one leg placed about 2 feet in front of the other, with your arms bent at a 90-degree angle. Drop into a squatting position and then jump. While in midair, exchange legs so that your back foot is now in the front. As soon as you land, immediately jump again, switching feet each time. Repeat this process 10 times.
References
- MayoClinic.com; Shin Splints; December 2010
- The Stretching Institute: Plyometrics, Plyometric Workouts and Plyometric Exercises; Brad Walker
- "NSCA's Performance Training Journal"; Practical Guidelines for Plyometric Intensity; William P. Ebben
- Core Performance: Split Squat Jump - Alternating Continuous; January 2009
