Day 7 – The Shin Slicer

If you have shin splints, then this move is the one for you. I use a pair of classic Yoga Tune up® balls in the tote and place them on a bench or box. I like to use a band for some resistance, but it’s not a deal breaker. Place your shin in the groove between the balls and start slicing back and forth with your leg. Then pick a spot and just move your foot through dorsi flexion and plantar flexion like you’re stepping on the gas. The band provides some nice feedback for this. Once I have worked my way up and down the shin, I shift my weight to the outside (lateral side) of my shin presses more firmly into one ball. Then I shift my weight to the inside (medial side) of the my shin presses more heavily on the ball.

I like to do this before and after running or double unders. I recommend checking your pistol squat or your air squat before and after to see if your ankle range improves.

The rules for the Ball Fucking Harder Challenge are easy. First, I recommend getting some Yoga Tune Up® balls to roll on. All you have to do is post a pic or video of yourself doing the technique and tag me (@coachpanda). Use the hashtags #ballfuckingharder #30daypandachallenge #supplepandas #pandiculation. The challenge is even better when you share it with friends so tag your friends to play along.

Day 7 of 30. The Shin Slicer from Force Distance Time on Vimeo.

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