LOWER LEG

(Will benefit bottom of the squat position, pistols, running, jump roping, jumping, ankle mobility, shin splints, achilles tendonitis, etc).

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1. Toe Stretch

-Take off your shoes.  Get on your hands and feet.  Tuck your toes under. Slowly raise your chest so that you are sitting on your knees with your toes curled under.  Only can up as far as you can handle.  The picture below is extreme.  Work up to holding it for 1 minute.  Rest and then repeat for a total of 3 times.

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2. Foam Roll Calves and Shins

-Do 2 minutes each leg (1 minute calf, 1 minute shin). Switch sides and repeat for a total of 3 times. Make sure to go all the way down to the heel/ankle and up to the back/front of the knee.  When rolling the shin, if you use put your free leg on top of the calf on the leg you are rolling, you can actually sit up a bit and get some extra leverage.

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3. Lacrosse Ball Deep Shin Muscles

-Using your hands, roll a lacrosse ball along the soft spot between your tibia (shin bone) and medial calf muscle (on the big toe side).  You are accessing the muscles that run along the backside of your tibia and the ones that are mostly responsible for shin splints.  Run along the entire length of the tibia.  Flex and extend your foot for some extra fun. Or do this while holding a pigeon pose to get a double whammy.  2 minutes each leg.

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