Unlike karate or taekwondo, where practitioners focus on striking with the feet, Muay Thai and MMA fighters use their shins to deliver brutal kicks and strikes. As a result, these athletes need to condition their shins to be able to withstand the impact of these blows. If the shin is not properly conditioned, the athlete risks serious injury.
I am sure you have seen the famous video of Buakaw chopping down a tree with his kicks. This is an example of the type of power that these athletes need to be able to generate with their kicks without their shins being broken.
Why Do Muay Thai & MMA Fighters Condition Their Shins?
Muay Thai and MMA fighters condition their shins to make them more resistant to the impact of kicks and strikes. By doing this, they can deliver more powerful blows without risking serious injury.
Every time a fighter kicks a heavy bag, pads, or an opponent, the shins receive microtraumas. These microtraumas lead to the development of calluses and toughen the shin. Over the months and years, the more a fighter kicks, the tougher their shins will become.
Conditioning the shins also helps to reduce pain and swelling after training sessions or competitions. It is not uncommon for Muay Thai and MMA fighters to have bruised and swollen shins after sparring or fighting. However, if the shins are properly conditioned, the pain and swelling will be less severe.
How To Condition Your Shins
If you plan on competing in Muay Thai or MMA, it is essential that you condition your shins. Here are some of the ways Muay Thai and MMA fighters condition their shins.
Kick The Heavy Bag
One of the best ways to condition your shins is to kick the heavy bag. Every time you kick the bag, your shins will take a beating. However, over time, they will become tougher and more resistant to impact.
You should focus on kicking the bag with all the power you can generate. The more force you can generate with your kicks, the faster your shins will become conditioned.
You should also try to vary the height and angle of your kicks. This will ensure that all areas of your shin are being conditioned evenly. There are also special heavy bags meant for shin conditioning. These bags are usually harder than regular heavy bags and will help to condition your shins even faster.
Kicking pads are another great way to condition your shins. When kicking pads, you should also focus on generating as much power as possible.
Sparring
Sparring is an excellent way to condition your shins. Every time you kick or knee your opponent, your shins will take a beating. However, over time, they will become tougher and more resistant to impact.
Sparring is also a great way to get used to the feeling of being hit in the shin. It is not uncommon for Muay Thai and MMA fighters to be hit in the shin during competition. Therefore, it is important to get used to the pain and swelling that comes with being hit in the shin.
You should also try to spar without shin guards here and there. This will help you get used to the feeling of being hit in the shin without the protection of shin guards. However, be very, very careful when sparring without shin guards, as you are at a much higher risk of being injured.
Barefoot Running
Running barefoot is another great way to condition your shins. Every time your feet hit the ground, your shins will take a beating. However, over time, they will become tougher and more resistant to impact.
Humans are accustomed to running in running shoes, which cushion the impact of each step. However, when you run barefoot, there is no cushioning, and your shins have to bear the full force of each impact.
Barefoot running is also a great way to strengthen the muscles and tendons in your feet and lower legs. This will help to protect your shins from injuries.
It is important to start slowly when running barefoot. You should gradually increase the distance you run each week. If you try to do too much too soon, you are at a higher risk of injuring yourself.
Use a Hard Object to Massage Your Shins
This is another effective way to condition your shins for Muay Thai. You can use a baseball, rolling pin, or a wooden stick to massage your shins. The key is to find something that’s hard enough that it will stimulate blood flow but not so hard that it will injure you. Start slow and gradually increase the pressure as your shins become more conditioned.
This will hurt like hell at first, but it’s an effective way to condition your shins. Over time your skin and shins themselves will become desensitized to the pain, and you’ll be able to apply more pressure.
Jump Rope
Jumping rope is another great way to condition your shins. Every time your feet hit the ground, your shins will take a beating. However, over time, they will become tougher and more resistant to impact
Jumping rope is also a great way to strengthen the muscles and tendons in your feet and lower legs. It’s no wonder why many Muay Thai fighters use jump rope as part of their daily training regime.
You should aim for at least 30 minutes of jump rope per day since this will help both your shin conditioning and cardio conditioning. If you can’t do 30 minutes all at once, you can break it up into 10-minute increments throughout the day.
Lifting Heavy Weights
One of the best ways to improve your bone density is by lifting heavy weights. When you put a strain on your bones by lifting something heavy, it forces your body to adapt and make your bones stronger. This process is called osteogenesis, and it’s essential for keeping your bones healthy and preventing conditions like osteoporosis.
Lifting heavy weights isn’t just good for your bone density; it also has a number of other benefits. For example, resistance training has been shown to increase muscle mass, reduce body fat, and improve cardiovascular health. If you’re looking to improve your overall health, then adding some weightlifting to your routine is a great way to do it.
Squats, deadlifts, and other compound exercises are great for building bone density. If you are new to weightlifting, then it’s important to start slowly and gradually increasing the amount of weight you’re lifting. You should also seek out a qualified trainer who can help you with form and technique.
Strengthen Your Shin Muscles
Shin Wall Raises
To do a shin wall raise, start by standing with your feet about hip-width apart and your hands on your hips. Place the ball of your foot on an elevated surface, such as a step or piece of furniture. Keeping your heel down, raise your toes up as high as you can. You should feel a stretch in your calf muscle. Hold this position for 5 seconds before lowering back down. Repeat 20-30 times on each leg.
Toe Curls
To do a toe curl, start by sitting in a chair with your feet flat on the floor and your hands on your thighs. Put down a towel or a rag which you will try and grab with your toes. Curl your toes around the towel and try to pick it up. Hold this position for 5 seconds before lowering back down. Repeat 10-15 times on each leg.
This exercise is great for strengthening the muscles in your feet and lower legs. It will also help to improve your balance and coordination.
Shin Resistance Exercises
Sit down on the floor with your legs stretched out in front of you. Wrap a resistance band around a piece of sturdy furniture and the other end around your foot. Slowly curl your foot up towards your shin. You should feel resistance in your shin muscle. Hold this position for 5 seconds before lowering back down. Repeat 10-15 times on each leg for a total of 5 sets.
Take Vitamin D and Calcium
We have heard it since we were young: make sure to get enough calcium and vitamin D for healthy bones. This advice still holds true when it comes to shin conditioning. Vitamin D helps your body absorb calcium, which is essential for maintaining bone density.
You can get vitamin D from exposure to sunlight, but it’s also found in certain foods like fatty fish, eggs, and fortified dairy products. You can also take a vitamin D supplement if you feel you are not getting enough from your diet.
Calcium is found in dairy products, leafy green vegetables, and certain types of fish. If you don’t eat dairy or fish, then you can get calcium from supplements. It’s important to speak with a doctor before taking any supplements, especially if you have a medical condition.
Conclusion
There are a number of things you can do to improve your shin conditioning. Lifting heavy weights, doing shin resistance exercises, and taking vitamin D and calcium supplements will all help to increase bone density and improve overall health.
Remember to start slowly and increase the intensity of your workouts gradually. And if you are new to shin conditioning, be sure to seek out a qualified trainer who can help you with form and technique.
