These program are designed to minimize the risk of shin splints, tendinitis, and other overuse injuries associated with Track & Field / Cross Country training.
‘Shin Splint’ Prevention & GENERAL Flexibility Routine
(Medial Tibial Stress Syndrome)
This routine can be completed in about 15 minutes and no equipment is necessary. Distance Runners / Cross Country Athletes should complete this routine Everyday After All Practices. Sprinters, Jumpers, and Throwers should complete this routine Mondays, Wednesdays, and Fridays after practice.
Lower Leg Strengthening and Proprioception
Toe Walk x25 meters
Walk on toes and ball of the foot only for 25 meters.
Walk slowly and under control, emphasizing balance.
Heel Walk x25 meters
Walk on heel only for 25 meters. Walk slowly and under control, emphasizing balance.
Double Leg Heel Raises 2×20
Slowly raise yourself from standing flat to on the toes, with your heels off the ground. Lower slowly and under control, emphasizing balance. Repeat for 2 sets of 20 repetitions. This exercise can be progressed by standing on a single leg.
Weight Shift on toes 2×20
Stand on toes and ball of the feet only and shift weight from the inside of the feet, near the big toe,to the outside of the feet, near the small toe. Rock from inside to outside of the feet slowly and under control, emphasizing balance. Repeat for 2 sets of 20 repetitions.
Lower leg Flexibility
Gastroc/Soleus Stretch 2×30 seconds
With both hands on the ground and one foot down, push your weight back trying to touch the heel to the ground. Do this stretch with knee fully extended, followed by the knee bent. Repeat for 2 sets of 30 seconds.
Tibialis Anterior Stretch 2×30 seconds
This stretch has three variations; each one requires more flexibility than the previous. Only one variation should be done in each session, progressing as flexibility improves.
1. Place top of the foot on an elevated surface behind you. Push your weight down so that the top of the foot is pulled away from the shin.
2. Standing on a single leg, bring the foot toward the rear. Grab the top of the foot near the toes and pull the foot away from the shin. In the stretch position the knee should point down, and the toes should point up.
3. Start kneeling with the top of the feet on the ground, toes point back, knees pointing forward. Slowly sit back on the soles of the feet.
Hip & CORe Flexibility
Hip Flexor Stretch 2×30 seconds
Begin in a deep lunge position and shift the weight forward until a stretch is felt in the front of the hip. Hold this position for 2 sets of 30 seconds on each side.
Hamstring Stretch 2×30 seconds
Seated, with legs forward and knees fully extended, reach for the toes until a stretch is felt in the back of the thighs. Hold this position for 2 sets of 30 seconds.
Standing, place the arch of the foot on a low stable object or step 1 ft to 2 ft off the ground and press forward from the hip keeping the leg straight
Quadriceps Stretch 2×30 seconds
To stretch the left Quad, kneel, then place the Right Foot in front of you such that your ankle is in front of your knee. Pull your Left foot to your butt using your left hand and lean forward toward your right foot. Reverse sides for the right Quad.
I.T. Band Stretch 2×30 seconds
This stretch can be done seated or standing.
Seated -Sit with the Right leg extended. Bend the Left knee and cross it over the extended Right leg. Rotate the torso so that the Right elbow is outside the Left knee. Hold this position for 2 sets of 30 seconds, then reverse for an additional 2 sets of 30 seconds.
Standing – Bring the Left leg behind the Right. Lean the body to the Right stretching the outside of the Left hip. Reach the Left arm over head to increase the stretch. Hold this position for 2 sets of 30 seconds, then reverse for an additional 2 sets of 30 seconds.
Adductor Stretch 2×30 seconds
Sit with the knees bent and the soles of the feet together. Lower the knees toward the ground until a stretch is felt on the inside of the thighs. Hold this position for 2 x 30 seconds sets of 30 seconds.
Back Bridge 2×30 seconds
From a lying position bend your knees such that the bottoms of both feet are on the ground. Place both palms in the air with fingers pointing away from your toes. Bend your arms toward your head such that your palms are on the ground next to your ears with fingers pointed toward your shoulders. Press up from the hips such they raise into the air. Your body should make an upside down ” U “. Jumpers should hold this position for 60 seconds instead of 30.
Hurdle Mobility Routine