Injury Prevention: Lower Limb Program (for Shin Splints, Tight Calves, and Weak Ankles)
Unfortunately, too many of my personal training clients in Denver initially come in with complaints about their shin splints, tight calves, or weak ankles. Most often, these problems have lingered for months, if not years. No more! If you complete this program 2-3 times per week for a couple of weeks, your discomfort and tightness will quickly dissipate.
You shouldn’t have shin splints while meeting with a personal trainer in LoHi or running on the uneven sidewalks of Denver. / Photo: Ameruverse Digital Marketing Media
DIRECTIONS
The program is intended to help you resolve:
shin splints
tight calves
weak ankles
If less time is permitted, please complete at least 10 minutes of the program in the order below while you watch television, listen to my podcast, instruct your child on life, reflect on your choices, etc. Be consistent and strong!
Eliminate tight calves with these exercises from a personal trainer in LoHi.
You may want to skip over a few of these exercises but listen to your Denver personal trainer and complete them all to get rid of your nagging discomfort!
Eliminate weak ankles with these exercises from a personal trainer in LoHi.
ADDITIONAL EXERCISES with videos
Video: Foam Rolling Your Calves - Roll over your calves. 45-second roll on each part.
Video: Multiplanar Hop - Standing on one foot, jump laterally or forward and land softly on the other foot. Then jump back to the starting position. 2-3 sets/8-10 reps.
Video: Gait Toe Walk / Gait Heel Walk - Walk across a room with your forefoot off the ground. Then, walk back on your tiptoes. These exercises will strengthen your compartment muscles. “When these muscles are stronger, they can withstand more stress,” Matt Schneider says. “You want to build up these muscles so that they, not the bone, take the brunt of the impact of running. 2-3 sets.
Video: Tibialis Raise - Lean your back and butt against the wall with your feet flat, approximately 24 inches in front of you. Pump the toes up high while your heels maintain contact with the floor. The greater the range of motion your toes pass through, the better the workout. 2 sets/30 seconds.
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
