Strengthen your shin with these easy exercises
What's the story
Shin flexibility and strength are paramount for keeping your legs healthy, particularly for athletes or anyone who exercises regularly. Strong shins can prevent injuries, boost performance, and even improve your balance. By adding these specific exercises into your routine, you can improve the flexibility and strength of your shins. Here are five effective exercises that target this area, helping you achieve optimal shin health.
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Toe raises
Toe raises are a simple but effective exercise to strengthen the muscles at the front of your lower legs. Stand with your feet shoulder-width apart and slowly lift your toes off the ground while keeping your heels planted. Hold the position for a few seconds before lowering back down. Repeat the movement 10 to 15 times for best results.
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Heel walks
Heel walks target both flexibility and strength of the shins. To perform heel walks, stand straight and lift your toes off the ground to balance on your heels. Walk forward slowly, keeping this position for about 20 steps. This exercise builds the endurance of the shins.
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Ankle circles
Ankle circles enhance mobility around your ankle joint, which indirectly enhances shin flexibility. Simply sit or stand comfortably with one leg slightly raised from the ground. Rotate your foot in a circular motion clockwise 10 times, then switch to counterclockwise rotations another 10 times before switching legs.
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Resistance band flexion
Using a resistance band can further intensify shin exercises by adding extra resistance to movement, such as flexion exercises for the tibialis anterior muscle group at the front part of the lower leg region near the shins themselves. Secure one end under the foot while holding the other in hand, and pull the band towards the body, flexing the ankle upwards against the tension created by the elastic material used here.
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Calf stretch against wall
Calf stretches against a wall not only help the calves but also help in increasing the range of motion in the shins. Stand facing a wall, placing hands on a flat surface. Lean forward until you feel a stretch along the backside of your lower legs. Hold for around thirty seconds. Repeat two to three times each session, maintaining proper form throughout to avoid injury and discomfort.