One of the most nagging injuries middle distance runners can suffer is shin splints. 2012 US women’s Olympic distance coach, Rose Monday, has her athletes do these three exercises every day to help prevent this annoying injury.

Shin Splint Drills

Drill Summary: The first drill is simply walking on your heels. The athlete walks on their heels in a straight line for about 10 yards, then turns around and come back. Do 3-6 sets. The second drill is walking on the balls of your toes. Again, walk 10 yards, come back, and do 3-6 sets. The final drill is the toe grab. The athlete takes a step forward, then reaches down and touches the toes of their front foot with their opposite hand. 10 yards, come back, 3-6 sets.

Keys to the Drill:

1) Focus on strengthening the front part of your shins.
2) Don’t rush or you won’t get the full benefits.
3) If you can’t reach your toes, it’s okay to touch your shins.
4) Stretch out muscles.

This video came from Championship Productions’ video “Becoming a Champion: 800/1500M for Girls’ Track & Field.” View other world class Track & Field videos!