Injury Prevention

Injury Prevention: Toe Raises to Prevent Shin Splints

Shin pain is one of the most common complaints I hear from beginner runners. If you experience shin pain when running, it may be because of weak anterior tibalis muscles, which are on the front side of your lower leg. This muscle is responsible for flexing the foot upward and, because it's often underdeveloped in non-runners, you may experience shin pain if you're new to running or you increase your distance too quickly.
Doing toe raises a few times a week can help develop the muscle and prevent shin splints.

Here's How:
1.Stand upright on the ledge of a step, with your toes hanging over the ledge.
2.Hold onto a wall, railing, or chair for balance.
3.Extend your toes as far out over the edge as you can. Only your heels should be on the edge.
4.Pull your toes on your right foot upward toward your shins as far as you can and hold for a brief second, feeling the contraction in your shins (anterior tibialis).
5.Release and slowly lower your toes to the starting position.
6.Do the same thing with your left foot.
7.Do 2 to 3 sets of 12 repetitions on each side.

By Christine Luff, About.com Guide to Running / Jogging

Alright girls we all should be into or starting our training program. Let's hear from ya!! Let me know if any groups of you are training together. Next blog I will suggest great parks in gwinnett to train!!

Keep up the hardwork!!

Yours Truely,
Corrin Childress