Bite Sized Exercise
Stuck for time when it comes to exercise? Physiotherapist Braden brings us 3 quick and easy exercises that have been proven to aid shin pain and prevent injury.
- Calf Raises: Calf strength and endurance has been shown to safeguard against lower limb injuries in sporting populations. Aim for 3 to 4 sets of 15, if you need to make it a little tricker then try single leg. Standing tall raise your heels off the floor pushing through the balls of your feet, hold at the top then slowly lower yourself back down.
Stuck for time……complete them in the shower.
- Bodyweight Squats: Quadriceps strength and control have been proven to promote good knee health in all adult populations. Aim for 3 to 4 sets of 15, keeping feet at an ideal distance hip-width apart, keep knees tracking over your toes not past them.
Stuck for time…… complete them in the kitchen whilst prepping dinner.
- Foam Rolling: Foam rolling has been proven to assist in limiting muscle and myofascial tightness. A foam roller can be used to release lats, calves, hamstrings and quadriceps. Aim to do between 1 to 2 minutes on each muscle group.
Stuck for time…… roll it out while binging on your favourite TV show.
Written by Braden Barber – Physiotherapist
