The shin and instep are primary striking surfaces in kickboxing, and the shin is of often used to block or "check" kicks. Because of this, both surfaces can sustain a degree of wear and tear over the years. Basic strengthening exercises can help conditioning both areas and prolong your fighting career. Consult your physician before beginning any diet or exercise program.
Striking With Foot
When striking with the foot there are a few basic options, but many kicks such as the front kick and round kick can be delivered effectively with the instep. This is ideal for striking a soft surface or one that is relatively flat, but should a round kick land on the elbow this can cause pain and possibly injury. The dorsal, or top surface of the foot, contains long bones known as the metatarsus, and these can separate easily, leading to injury.
Shin
The shin consists of two bones: the tibia and fibula. The tibia is the thicker and stronger of the two bones, and is the bone that is commonly struck with in kickboxing. The tibia is the second-longest bone in the body, the fibula is one of the most slender relative to its length. There is a thick, fleshy muscle on the front of the shin called the tibialis anterior. It functions to flex your foot upward.
Conditioning Shins
Long gone are the days where aspiring fighters kicked banana trees to condition their shins. The basic method of conditioning is to kick pads and bags for an extended period of time. At first there may be some swelling, so it is advisable to have ice on hand. A heavy bag filled with sand will settle, and as the sand packs further down toward the bottom of the bag, this will give you a harder surface to strike. You can also strengthen the tibialis anterior by placing a dumbbell on your foot and flexing your foot upward. For a greater range of motion for this exercise, rest your heel on a block.
Dealing With Injuries
If you suspect an injury, the first thing you should do is consult a physician. If you are experiencing mild soreness or swelling, you should take some time off from your conditioning training. You should also ensure that you are getting a diet rich in vitamins and minerals, which can be difficult. A multi-vitamin might assist you in this area. Drink plenty of water and walk to improve circulation. This will help speed the healing process.
Posted in: Kickboxing