Shin exercises?

Chris get Full Tilts....

Wait sorry i forgot, i have fulltilts, never mind, i no longer get shinbang.

yeah idk what you're talking about dude

costa rica was the shit bro.

toes on staircase or anything with an overhang, heels hanging over the edge, drop heels towards the floor, up and down as many times as you can, you'll feel the burn after a couple reps of those. always did this whenever i got shinbang in my old boots.

thank you +k. i've done these before, don't know why i didn't think of them.

you need to strengthen your upper legs. stronger calves wont help as much. Landing backseat is inevitable but the stronger you are the better you can power through it and the less stressed your shins will be.

of course if you are working out it should be well rounded. alternate between upper body workout and lower body workouts and always end both with some core workouts. you will become a better skier and the shinbang will dissapear.

Make a slant out of a board and something else and stand with your toes facing up the slant and then go from standing flat footed to standing on your toes a bunch of times.

Make a slant out of a board and something else and stand with your toes facing up the slant and then go from standing flat footed to standing on your toes a bunch of times.

thanks for the responses! sounds like i just need to work out in general haha

Is it possible to break or stress fracture a shin from "wear and tear" from landing back seat? If so I better get working out cuz that sounds brutal.

have you seen karate kid? start kicking 2x4s and youll be tough as nails.

Honestly running helps if you don't have knee problems from skiing but like said above, the staircase idea is great and I have also heard of people writing their name in the air and point their toes.

wall sits and squats help alot. even running helps build your legs and shins up

You want to strengthen the calf and the muscle that goes on the front of your shins (yes there is one, it's just low-profile) in order to prevent shin-splints (which are stress fractures to the shins mostly due to excessive use and stress to the tibia). Exercises for this include: 1) The staircase one suggested earlier - find a staircase, stand on one leg with your heel hanging off with just the ball of your foot on the stair. Drop your heel down, then push back up as high as possible, like you're standing on your tip-toes. If you don't burn after doing about 10-15 on each leg, you're likely doing it wrong. Or actually have done this exercise many times before. Make sure to switch feet and do the exercise equally on each foot. 2) Variation of above - sit on the floor with both legs straight out in front of you, butt on the floor. What you're doing is similar to the same action as above, with both feet at a time: flex your foot (aka try to bring your toes as close as you can to your body through the ankle joint) and the point your feet like a ballerina would. Repeat until you can't do it no more. Your shins should be burning. 3) Do 2), but with a theraband wrapped around your foot for extra resistance. If you don't have one or don't know what one is, get one (they are awesome for all kinds of physio), or if you can't be bothered, don't. Whatever. 4)The exercise requires a fair amount of explanation. If you hate reading, the above exercises work well too. This one is a really good one, I find it is the one that is the hardest and strengthens my ankles/calf/shin the most. Start by laying on the floor on your back. Bring your knees up towards your chest so that your upper legs (ie. the part of your leg from your hips to your knees) are perpendicular to the floor. Then extend your lower legs so that that part of your body is parallel to the floor. With your legs in this alignment, put them about the width of a tennis ball apart. Now Here is the exercise: trying to keep your upper and lower legs as still as possible, isolate from your ankle to point your feet. With your feet still pointed and isolating from the ankle joint, bring your toes together and crunch your toes. Then from here simultaneously uncrunch your toes so that you are fanning them out, while moving your toes away from each other, still isolating the ankles. Repeat these two movements. If done right, you will be exercising the little stabilizer muscles around the inside and outside of the ankle and lower leg, as well as the calfs and shins. Whew. That is all. Hope it helps. These exercises are good for preventing a fair amount of injuries, and for helping strengthen the ankle and lower leg.

^ sorry about the formatting, NS does not like Chrome.

Better formatting!

You want to strengthen the calf and the muscle that goes on the front of your shins (yes there is one, it's just low-profile) in order to prevent shin-splints (which are stress fractures to the shins mostly due to excessive use and stress to the tibia).

Exercises for this include:

1) The staircase one suggested earlier - find a staircase, stand on one leg with your heel hanging off with just the ball of your foot on the stair. Drop your heel down, then push back up as high as possible, like you're standing on your tip-toes. If you don't burn after doing about 10-15 on each leg, you're likely doing it wrong. Or actually have done this exercise many times before. Make sure to switch feet and do the exercise equally on each foot.

2) Variation of above - sit on the floor with both legs straight out in front of you, butt on the floor. What you're doing is similar to the same action as above, with both feet at a time: flex your foot (aka try to bring your toes as close as you can to your body through the ankle joint) and the point your feet like a ballerina would. Repeat until you can't do it no more. Your shins should be burning if your doing it right.

 3) Do 2), but with a theraband wrapped around your foot for extra resistance. If you don't have one or don't know what one is, get one (they are useful for all kinds of physio), or if you can't be bothered, don't. Whatever.

4)The exercise requires a fair amount of explanation. If you hate reading, the above exercises work well too. This one is a really good one, I find it is the one that is the hardest and strengthens my ankles/calf/shin the most. Start by laying on the floor on your back. Bring your knees up towards your chest so that your upper legs (ie. the part of your leg from your hips to your knees) are perpendicular to the floor. Then extend your lower legs so that that part of your body is parallel to the floor. With your legs in this alignment, put them about the width of a tennis ball apart. Now Here is the exercise: trying to keep your upper and lower legs as still as possible, isolate from your ankle to point your feet. With your feet still pointed and isolating from the ankle joint, bring your toes together and crunch your toes. Then from here simultaneously uncrunch your toes so that you are fanning them out, while moving your toes away from each other, still isolating the ankles. Repeat these two movements. If done right, you will be exercising the little stabilizer muscles around the inside and outside of the ankle and lower leg, as well as the calfs and shins.


Whew. That is all. Hope it helps. These exercises are good for preventing a fair amount of injuries, and for helping strengthen the ankle and lower leg.

wait.... your friend got shin bang so bad it wore through his muscle and bone? how many skiing days did he have?

there are several variations on the calf raises you can use to you isolate different parts of the muscle: do them with your knees slightly bent these (for me at least) always seem to be a lot harder work. do them with your toes pointing slightly inward or outward.

flexing your toes (raising them towards your knee) actually targets your shin muscle. this is a good one because you can do it in class/wherever, just flex hold for a couple seconds and release. our coach used to make us walk around with our toes raised off the ground but I never felt like it did much.

you can look up exercises to prevent shin splints, i feel like similar muscles need to be targeted

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Haha it was me he was talking about, just made an account yesterday for another reason but I can explain I think.  It was the beginning of break and we decided to ski all day for both Saturday and Sunday and I had just gotten new skis which were much stiffer and could have contributed to the problem.  Over those two days I landed backseat a lot because I kind of suck and when trying to get front 4's out of a box for the first time landed backseat repeatedly and tried to stay up.  I think that this probably pulled the muscles on either side of the tibia and made it so the bone had to take more of the impact.  I also landed on one foot a couple times on Sunday including my first 7 attempt in which my ski somehow fell off in the air so I landed without a ski on my right leg, the one that eventually broke.  I think then I might have gotten some sort of stress fracture without really knowing it, maybe I'm wrong just thought it would make sense.  The next day we went back and after one run I couldn't stand to even put pressure on my shins and like a dumb ass sort of lazily threw a 3 and got off balance, once again landing on only my right leg.  At that point I had to unbuckle my boots completely, go to the lodge, and call for a ride home.  Three days later we were all supposed to go to Okemo for the first time (always ski Killington) so I had iced my shins and so on and thought they were feeling ok.  It was sort a warm rainy day so there was soft snow and my shins didn't hurt too bad.  We skied for like half a day and they were reasonably sore but I didn't want to be a bitch so we just went in for lunch to give us all a little bit of a rest.  After that I landed way backseat off of one of those Gatorade triangle up rails while doing a blind 2 and that felt pretty bad.  Next run we went back to the other park and I was the first one to hit the first feature just an average sized pvc down tube.  Didn't expect it to slide as fast as it did so I sort of landed backseat and my right ski came off.  Sitting there I was like wtf is wrong with me I suck, I go to pick my right leg up so I can turn and grab my ski and my knee comes up but my heel stays on the ground (didn't hurt at all).  I was like the fuck?  and then pulled up my pants to see my fucking shin indented and bent down like another fucking joint.  Not a hard fall whatsoever so I assume that there was some sort of stress fracture from all of the landing backseat the previous days.  My friends thought it was pretty funny because lets just say I used some colorful language without realizing the lift right above me was stopped with little girls on it who were all freaked out haha.  So that is the story of the stupid broken tibia that finished my season.

Oh yeah and bottoming out a 10 year old tramp almost every day in the beginning and end of November and the beginning of December probably didn't help with shin splint type stuff either.  During that time they almost never felt good and even just jumping and landing kind of hurt so maybe they were just bad to begin with.

thanks guys! lot's of great suggestions i'm going to try them all and see what works best for me. +k has been dished out