Foot Drills For Lower Leg Pain and/or Injury

I rediscovered this bit of injury prevention advice from 70's Big. I just recently start jump roping again, and started feeling the beginnings of shin splints. This reminded me of these foot drills I used to do as a preventative from running or other frequency movements that can cause lower leg injury.

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Done daily these six drills will eliminate shin splints, Achilles’ tendonitis, plantar fasciitis, lessen the chance of a severe ankle sprain and virtually all knee problems. The famous Rice Study done in the early 90s found that 79% of running injuries are from the knee down. One of the reasons I had successful teams is that my athletes made it to the competition day healthy and ready to compete. Season after season was completed with virtually no injuries.

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We did the six drills at the start of each practice. Five of the six drills are done barefooted or in
stocking feet. The distance covered for each drill is about 25 meters. Each drill is done once daily. The
walking is done at one’s own pace. Total time for the drill with shoes off to shoes on is about four
minutes. Pretty simple.

The six drills, illustrated below, are simply to walk on the outside of the foot (invert the foot), walk on
the inside of the foot (evert the foot), walk with a toe-in, or pigeon-toed gain (adduct the foot), walk
with the toes pointing out (a la Charlie Chaplin), and with the shoes back on, walk on the heels – this
protects against bruising the heel.

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70s Big Article

.pdf Link to original article