For those of you who are having shin splints and general tightness and stiffness in your lower leg (shins and calfs) these mobility exercises will aid to decrease that stiffness and tightness.
FEEL: You should feel a stretch in the calf of the foot that is behind you, specifically behind and below your knee and potentially right above your ankle. You shouldn’t feel pain or a pinch in front of your ankle.
COMPENSATION: Be sure to keep your back foot facing 12 o’clock, do not let your foot turn out or in. Try to keep your heel down. Keep the knee straight
FEEL: You should feel a stretch in the calf of the foot that is behind you, specifically lower in your calf above your ankle. You shouldn’t feel pain or a pinch in front of your ankle.
COMPENSATION: Be sure to keep your back foot facing 12 o’clock, do not let your foot turn out or in. Try to keep your heel down. Be sure to keep the knee bent
FEEL: You should feel a stretch in your foot and calf.
COMPENSATION: Avoid moving your knee to each side, drive it straight forward towards the wall.
FEEL: You should feel a stretch on top of your foot, your toes, and the front of your shin.
COMPENSATION: Be gentle with this stretch, think less is more. No need to really apply excessive pressure to get a stretch.
FEEL: You should feel all different parts of your ankle stretching and activating.
COMPENSATION: Move just from the ankle, not the toes.
FEEL: You should feel your calf muscles working and a stretch in your ankles.
COMPENSATION: Keep your ankles underneath your knees.
FEEL: You should feel the muscles in your foot and ankle working.
COMPENSATION: Keep your foot on the ground other than the edge that is being applied pressure to make the circular motion.
FEEL: You should feel your lower leg and thigh muscles working.
COMPENSATION: Don’t bring your ankles directly under your knees, have them out a bit further to get more ankle motion.