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| Lower Leg Training (Read 1176 times) |
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posted: 2/27/2008 at 1:41 AM |
I'm looking for a good way to strengthen the muscles of my shin muscles (anterior lower leg). I've been recovering from stress fractures for a while and the doctor recommended doing stuff to build up the muscle mass on the lower leg. I've done toe raises, stuff with the elastic band, etc. etc. I tried adding resistance to my toes for the toe raise, but that dumbell won't stay balanced on my foot  Any suggestions? |
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| view log Pre would have liked us. |
posted: 2/27/2008 at 9:21 AM |
| This may just be more of the same but try air writing the alphabet with your toe. Also, try standing on the edge of a stair and do calf raises with your feet straight, toes pointed out and toes pointed in. I had shin splints often and lower leg strengthening was the Rx for that too. |
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| view log dork.major dork. |
posted: 2/27/2008 at 2:35 PM |
If you go to runners world.com they have a couple of videos under "injury prevention" go to "the Body" series and they have a series of videos about different body parts and how to care for them -- shins/lower leg is one of them. I found them useful.
Hope they help.
Here's a link: http://www.runnersworld.com/runnersbody/ |
| Reaching 1,243 in 2008 -- one day, one week, one mile at a time. |
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| view log Scooter Tooter |
posted: 2/27/2008 at 5:43 PM |
| Hey, I would recommend the BOSU trainer! It's great for strengthening the entire leg: from the ankles all the way to the hips. It's an inflated hemisphere that sits flat on the floor, and the best exercise is standing on one leg for a few minutes, and then switching. It's awesome, but expensive, around $100 at Target. |
| Will work for running gear. |
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giddy-yup |
posted: 2/27/2008 at 5:46 PM |
I've had some success using the exercises described on this page:
http://www.ultrunr.com/shins.html. it sounds like you're already doing some of the exercises described there, but you may find some other ideas also.
and for the dumbells, i use an old knee support brace to strap a small 4 lb one to the foot. |
"Mountains are cathedrals: grand and pure, the houses of my religion. I go to them as humans go to worship..."
-Anatoli Boukreev
March 22, 2008 - PCTR Pirate's Cove 8K
April 12, 2008 - Muir Woods 25K
January 2009 - P.F. Chang's Rock N' Roll Arizona Marathon |
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posted: 2/27/2008 at 7:13 PM |
| Good link by giddy up. You need to get resistance on toes and bring toes in using tires, cables, bands, weights or whatever. Also, calf stretching is huge for proper function of foot and preventing reoccurence of shin splints. Should also have good support in shoe (are you an over pronator???do you have orthotics???) |
| Those who try, fail! Those who do what it takes to succeed, succeed!! |
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| view log |
posted: 2/27/2008 at 9:26 PM
modified: 2/27/2008 at 9:29 PM |
I've been in PT since January for severe tendinitis. Here are some of the things we do:
Lots of balance exercises to strengthen all of the leg muscles
Wobble board - I finally bought one at Dicks and use it about 20 times a day
Stand on one foot on foam pad and rotate other leg in an arc motion
Stand on one leg and rock forward and back (leaning)
Stand on one leg and raise the other one - rotate at hips bringing knee across front of body and then out to side
When you can do the above 2 easily, do them while holding a medicine ball overhead.
Toe raises
Heel raises
Bridges with the stability ball
Stand on a step with one leg and lower until other foot almost touches the floor, then raise back up
Step onto a foam pad and "nail" your landing i.e., minimum wobble. This is done from all 4 sides of the pad - i.e., stepping forward, stepping sideways, and stepping backward onto it.
Resistance bands moving your foot in all 4 directions (easiest if someone else holds the band)
Lunges on the Bosu ball
Wall sits
Stretches
Foam roller
Ice massage
BTW, I've seen the BOSU ball at Linens and Things - I wonder if you could use the 20% off coupons they always send out . . . Just a thought.
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posted: 2/27/2008 at 9:40 PM |
| Quote from Tchuck on 2/27/2008 at 7:13 PM: Good link by giddy up. You need to get resistance on toes and bring toes in using tires, cables, bands, weights or whatever. Also, calf stretching is huge for proper function of foot and preventing reoccurence of shin splints. Should also have good support in shoe (are you an over pronator???do you have orthotics???)
I've used bands and cables, I'm looking to move up to weights >10#. I do calf raises with barbell and dumbells regularly. I do over pronate and have prescription orthotics that I got after I was diagnosed. Wish I had those before the fact. |
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| view log Funky Monkey |
posted: 2/29/2008 at 4:09 PM |
| Run hills. High as possible. Mostly steep. |
| It's all fun and games until the flying monkeys attack. |
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Scout7 view logCPT Curmudgeon |
posted: 2/29/2008 at 4:15 PM |
To add to Trent's comment:
Hill Resistance Training |
Amat victoria curam.
Sine labore nihil.
Dulcius ex asperis. |
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| view log Jessica Alba's Love Toy |
posted: 2/29/2008 at 4:22 PM |
| Quote from Trent on 2/29/2008 at 4:09 PM: Run hills. High as possible. Mostly steep.
Post a picture of your legs, man.
Show them you're the Guru. |
E-mail: JakeKnight2002@aol.com
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Motivational Marathon Thoughts by TanyaS:
“Your body has now transitioned to eating its own muscle.”
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Official Co-Chair and Chief Henchman for the SCOUT FOR OVERLORD in 2008 Campaign. Donations Welcome.
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| view log Funky Monkey |
posted: 2/29/2008 at 4:30 PM |
Calves running me up Pikes Peak marathon. |
| It's all fun and games until the flying monkeys attack. |
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| view log Jessica Alba's Love Toy |
posted: 2/29/2008 at 4:31 PM |
Look at those freakish things.
Get your wife to take a picture from the back. A close up.
Just add a content warning to the post. You don't want to scare the children. |
E-mail: JakeKnight2002@aol.com
-----------------------------
Motivational Marathon Thoughts by TanyaS:
“Your body has now transitioned to eating its own muscle.”
------------------------
Official Co-Chair and Chief Henchman for the SCOUT FOR OVERLORD in 2008 Campaign. Donations Welcome.
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| view log Playmaker / nemesis |
posted: 2/29/2008 at 5:17 PM
modified: 2/29/2008 at 5:31 PM |
Quote from Trent on 2/29/2008 at 4:30 PM:Calves running me up Pikes Peak marathon.
Those aren't calves. They're steers!  |
20th Century: 800m: 2:04 |1600m: 4:37 |3200m: 10:06 |5k: 16:23 |10k: 35:38 |15k: 54:20
25k: 1:35:59
21st Century: 5k: 19:42 |10k: 43:00
What are you doing? |
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| view log got gams? |
posted: 2/29/2008 at 6:05 PM |
Quote from JeFfGoBlUe on 2/29/2008 at 5:17 PM:Those aren't calves. They're steers!
*chokes*
Trent, I have to ask...as one large-calved runner to another...do you have a hard time finding jeans that aren't too snug through your calves? I HATE this trend towards skinny jeans--long live boot cuts! |
Kirsten . . . --> GIRLS GIRLS GIRLS <--
• Ladies Locker Room •
.: 2008 Goals :.
• Run 1500 miles
• October 5 - 1st marathon - Milwaukee Lakefront - in my home state of WI
• PRs: 5k ~ 15k ~ 25k |
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