ATG: Shin Ability Exercise Routine
5-STEP SHIN ABILITY FORMULA
While I hope you don’t need this formula now, the concepts might be of value to you someday.
This is what fixed my chronic shin splints and I’ve never looked back.
Step 1 of 5: Backward Progression
Use particular effort to push through your big toes.
A sled is ideal but backward running progression can work well, too!
I suggest 200 yards.
Step 2 of 5: Soleus Raise
The soleus is your lower, deeper calf muscle.
A machine is advantageous but progressing your body from two legs to one leg can be effective!
2 sets of up to 25 reps work very well.
Step 3 of 5: Tibialis Raise
Your tibialis is used more for slowing down than speeding up, so it relates more to sports than to simple running. However, I think the brief time it takes to do a set or two of tibialis raises is well worth it for just about anyone walking this earth.
Rather than debating whether the tibialis is as valuable as the calves, I just train it and move on with my workout. 1 or 2 minutes… done!
A tib bar is ideal, but even a wall can be effective.
I advise 2 sets of 20 if overcoming shin pain. And in my long-term programming you’ll see as little as 1 set to burnout.
Step 4 of 5: Standing Calf Raise
You have two main calf muscles.
The seated calf raise helps emphasize your lower, deeper calf, and the standing version seems to be king for the upper calf.
Training the calves seated and standing, plus tibialis, simplified the whole subject of lower leg training for me.
That was the educational hump I had to get over to stop shin splints in their tracks.
Once that “trifecta” clicked, it was game over for shin pain.
Prior to that, I was spending too much time and money on band-aids for the pain without realizing I could make the lower leg less vulnerable to pain in the first place.
2 sets of up to 15 works great. The progression would be from two legs to one leg assisted, to one leg unassisted, to one leg loaded.
Step 5 of 5: Petersen Step-up
This puts it all together.
It’s primarily thought of as a knee exercise, but it allows you to work on your leg drive in a way that your lower leg has to be up to par.
In other words, it’s a fantastic bridge from lower leg to upper leg.
Carl Petersen was physiotherapist for the Canadian downhill ski team. He used this exercise to help them significantly reduce knee surgeries while increasing gold medals. The added lower leg strength was a bonus because the calves act like an extra cushion on harsh turns at high speeds.
For this program, I suggest using at least one hand to support yourself. Perform your reps slowly, staying focused on keeping your heel up throughout the set.
2 sets of 20 is good.
CONCLUSION
Shin pain or not, these exercises may put some pep in your step!
You can find them in the Shin Ability program (Ben’s Zone) or spread across weekly schedules in our variety of full body programs.
Thank you for reading!
Yours in Solutions,
Ben
