Tight Shins - Your Body's Shock Absorbers

So you have been getting out more and doing a lot more walking and running?

But you seem to have really tight shins?

There are two main muscles groups around the shin bone.

1. The tibialis anterior and

2. The tibialis posterior.[i]

Photo by decade3d/iStock / Getty Images

These act as shock absorbers when you walk and run. They also support your arch, raise your toes.[ii] What’s more, they do this about 930 times every kilometre![iii]

Photo by lzf/iStock / Getty Images

However, if these muscles are two week or short, they can be injured and cause discomfort.[iv] This is often termed ‘shin splints’.[v]

What causes shin tightness?

Shin tightness is often caused when we overwork our shin muscles while walking or running. It often happens when we increase our running distance or intensity or switch to a different surface (eg. Grass to concrete).[vi]

Photo by Jomkwan/iStock / Getty Images

What to do if you have tight or weak shin muscles?

To prevent shin tightness, gradually increase your distance and intensity or break up your routine with things like swimming, riding or yoga.

Of course, if you are experiencing pain, it is best to rest and see a health care professional. As the shin muscles become injured from overuse, they aren’t able to properly absorb the shock of running and this force is transferred to your bones which can cause stress fractures.[vii]

Additionally, here are some things you can do to help prevent tight or weak shin muscles.

Mobility

ABCs

1. Stand on one foot with the other leg bent suspending your foot over the ground (feel free to hold on to something or sit if balance eludes you).

2. Write the alphabet with your foot using only your foot and ankle (not your leg).

3. Repeat on the other foot.

https://www.livestrong.com/article/209124-how-do-i-strengthen-the-muscles-to-prevent-shin-splints/

Anterior Tibialis Strengthening

1. Take a sit on the floor or a bench/seat.

2. Loop an exercise band around a sturdy pole (or similar) and the top of your foot.

3. With your toes facing up, flex your ankle and return to neutral.

4. Do this 10-20 times.

5. Repeat with the other foot.

https://youtu.be/19529Q4B4v8

Self-Myofascial Release / Self-Massage

Shin Roll

1. Kneel on the roller.

2. Gently roll up and down the shin muscle.

3. You can also do one leg at a time.

https://thumbs.gfycat.com/EvergreenGlamorousBanteng-mobile.mp4

https://www.vivehealth.com/blogs/resources/how-to-prevent-shin-splints-when-running

Yoga

Thunderbolt Pose

1. Kneel on your mat.

2. Knees together and toes pointed.

3. If this hurts your knees, place a blanket under your knees or place a block under your butt.

4. You can also lean back if you want to increase the stretch.

https://www.verywellfit.com/how-to-do-thunderbolt-pose-techniques-benefits-variations-4768520

https://thumbs.gfycat.com/MenacingOfficialCapeghostfrog-mobile.mp4

[i] https://www.runnersworld.com/uk/health/injury/a760234/shinsplints-how-to-beat-them/

[ii] https://www.runnersworld.com/health-injuries/a20803577/get-healthy-calves-and-shins/

[iii] https://www.runnersworld.com/health-injuries/a20803577/get-healthy-calves-and-shins/

[iv] https://www.runnersworld.com/uk/health/injury/a760234/shinsplints-how-to-beat-them/

[v] https://www.livestrong.com/article/471609-shin-tightening-during-running/

[vi] https://www.healthline.com/health/how-to-get-rid-of-shin-splints#prevention

[vii] https://www.runnersworld.com/uk/health/injury/a760234/shinsplints-how-to-beat-them/

Photo by Sam Edwards/OJO Images / Getty Images

Try standing on two feet and then lifting on leg off the ground. Now all your weight is going through one leg attached to the side of your pelvis (off centre). Your gluteus medius has to work hard to keep your pelvis level. If it can’t do this, then you may end up with back and pelvis pain.[iii][iv]

What causes tight or weak gluteus medius muscles?

Are you standing at the moment? Are you standing on one leg? Or with most of your weight on one leg? This can cause our gluteus medius to be inhibited.

And you guessed it, sitting. Lots of sitting can weaken our gluteus medius muscles.[v]

Photo by monkeybusinessimages/iStock / Getty Images

What to if you have tight or weak gluteus medius muscles?

Firstly, if you are suffering pain, there are many medical causes, so please consult your health professional for advice. Additionally, here are some things you can do to help prevent tight or weak gluteus medius muscles.

Mobility

Side Plank with Clam Shell

1. Lie on your side with your elbow under your shoulder.

2. Leaving your bottom knee on the ground push up into a modified side plank with both legs bent.

3. Rotate the top knee out and in (up and down) like a clam shell opening and closing (hence the name).

4. Do this about 12-15 times.

 If you want something more challenging, you can use a resistance band around your calves or thighs.

https://www.acefitness.org/education-and-resources/professional/expert-articles/6471/recruit-the-glutes-6-exercises-to-improve-mobility-and-strength/

Side Balance Leg Circles

1. On your side, place your hand under your shoulder and your knee under your hip.

2. Lift the top leg off the ground so that it is the same height as your hip.

3. Create 10 circles with the top leg on in direction then reverse directions.

4. Repeat on the other leg.

https://www.acefitness.org/education-and-resources/professional/expert-articles/6471/recruit-the-glutes-6-exercises-to-improve-mobility-and-strength/

Self-Myofascial Release / Self-Massage

Glute Foam Roll

1.     Sit on top of your foam roller with your legs in front of you. To target the gluteus medius rotate your lower body to the side and upper part of your glute. 

2.     Slowly roll back and forth on your butt.

3.     If you want to increase the pressure you can straighten one leg and lean toward it.

4.     If you want to further increase the pressure, you can do the same on a trigger/massage ball and use small circles to find trigger points in your glute. When you find them, pause and hold for about 30-45 seconds.

https://www.healthline.com/health/gluteus-medius-stretch#massage

Yoga

Pigeon Pose

1. Start in downward facing dog.

2. Move one knee forward to the same wrist.

3. Slide the rear leg backward and untuck the toes.

4. Place a blanket or block if your hips are elevated.

5. Lower to elbows if comfortable.

Tree Pose

1. Start from a standing position. 

2. Turn your left leg out to the left as far as your hip lets you while keeping your hips facing forward.

3. Place the sole of your left against the inside of your left ankle. If you want to challenge your balance, you can place it on the inside of the right calf or right thigh (SAFETY: Do not place it on the knee as this can cause knee injuries).

4. If you have the balance, you can also raise your hands into the air like branches of a tree.

Conclusion

The Gluteus Medius is often overlooked but plays the vital role in keeping our pelvis level whenever we have one foot off the ground (walking, running, standing on one leg). When this muscle is weak or tight, it can place extra strain on our hips and lower back leading to pain. Here are some exercises to strengthen and stretch this important muscles. Give them a go today

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[i] https://www.healthline.com/health/gluteus-medius-stretch#cross-legged

[ii] https://www.athletico.com/2012/06/12/glutes-and-piriformis/

[iii] https://www.physio-pedia.com/Gluteus_Medius

[iv] https://www.healthline.com/health/gluteus-medius-stretch

[v] https://www.orthocarolina.com/media/if-you-sit-at-a-desk-all-day-this-muscle-might-be-in-danger