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Question:

Hi David,

When I run, I get pain along my shins. Do you have any advice?

Harit

Answer:

Hey Harit!

Shin pain while running is pretty common, but it can have several causes. If the pain is severe, keeps getting worse, or doesn't improve with rest, I'd definitely recommend seeing a physical therapist or doctor.

That said, here are a few things that have helped me.

1. Run quietly.

Try to make as little noise as possible when your feet hit the ground. It sounds odd, but landing more softly usually means less impact traveling up your legs.

2. Strengthen your lower legs.

Exercises like tibialis raises and calf raises can help your lower legs better handle the repeated impact of running. Remember, shin training is a thing!

3. Adjust your running.

If your shins are flaring up, cut back on your mileage for a bit, avoid steep hills, and try softer surfaces like a track or dirt trail instead of concrete.

4. Don't forget recovery.

Stretch your calves and hamstrings, and strengthen your glutes with bridges or clamshells. To boost recovery, incorporate some light walking, gentle massage, and active movement 

Running is a skill. Like any skill, your body adapts over time.

Be patient, stay consistent, and hopefully your shins will stop giving you too many issues.

Stay Flexy,

David

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In case you missed it

I Ran 13.1 Miles in Barefoot Shoes

This movement strengthens the legs while improving balance, knee stability, and hip mobility.

Watch the demo here.

How to Do It:

Step into a long split stance with your back leg straight. Lower until your back knee is just above the floor, then press through your front heel to stand.

Repeat for 5 reps, then switch sides.

Tips:

• Keep your front knee over your toes
• Stay tall through your torso
• Lower with control and avoid bouncing

Many of these exercises are in my printed flexibility routine.

Rest isn't the enemy of progress. Your body adapts and grows stronger during recovery, so pair regular movement with the rest you need.

Your abs do more than build a six-pack. They support your posture, balance, and stability. Enjoy this routine and subscribe to @WorkoutsbyDavid for more follow-along routines!

I'm thinking about bringing back my joint health supplement with an improved formula and updated research.

Stand tall, rise onto the balls of your feet, lower with control, and complete 20 slow calf raises.

If you decide to go beyond 20, hit reply and let me know your final count.

Check out the last challenge here.

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