Can the shin be conditioned to give and take even the hardest of kicks? There is no limit to what you can do when considering shin conditioning for Muay Thai. Considered to be one of the most important pressure points of fighters because of its thin-layered protection, enhancing the shins can greatly increase a fighter’s resistance to kicks being thrown at him, while adding more power to his own kicks. Kicking, being huge in Muay Thai, can benefit greatly from well strengthened shins.
One, however, doesn’t have to go to the extreme of beating their shins with bamboo sticks or kicking repeatedly on hard objects. Any of these will prove to do more harm than good to your leg nerves and muscles. You may even risk fracturing the tibia resulting in life-long injuries. There are safer and surefire ways to get those shins beefed up though. Here are some pointers that experts in fitness continue to share.
1. Focus on beefing up your bone density. As you train and as you age, your bones tend to become brittle and weak. One way of building bone density is to engage in training exercises that keep the leg muscles in active mode. This leads to faster healing, and recovery. Add running to your training routine as well as an exercise program that focuses on your shin muscles. Running can also help increase your endurance, and stamina. Shin exercises with resistance bands can also increase the shin’s strength threshold to withstand blows, and to amplify kicking power.
2. Don’t go lax with training on the big bag. Heavy bag training should be a daily routine to condition the shins. Instead of kicking on banana wood or anything hard which would result in bloody shins, kicking a leather heavy bag will help develop strong, and hard shins. For beginners, start with 50 kicks per day, then slowly add more as you get the hang of it. The idea is to build up your bone density by doing running and strengthening exercises, then practice your kicking prowess on a heavy bag thereafter. Start slow and steady, then build up intensity as you move along. This repetitive motion will eventually make those shin “immune” and your kicks to turn up a notch.
Everlast SUPER LEATHER MUAY THAI HEAVY BAG
3. Get into the groove of sparring. Shin conditioning for Muay Thai calls for constant practice and exposure. No matter how you build bone density and endurance, or how you practice on the heavy bag, eventually what matters the most is how you apply it with another fighter. By exposing your shins during sparring sessions, you can learn to check kicks, attack using the shin, or counter a kick. Do remember to wear a pair of shin guards when first started for safety and zero injury.
4. Build up your whole body including the shins by lifting weights. Invest in a good kettlebell to aid in this training. Some may prefer barbells or Olympic bars though. The idea is to include strength training into your routine to help develop muscle mass and strengthen connective tissues therein. Integrate squats, lunges, and curls to enhance explosiveness of both your lower and upper body, as well as strengthen your core. These exercises also help improve agility, speed, stamina, coordination, and hasten active recovery– a necessity when engaging in combat sports like Muay Thai.
GorillaFitness 54 lb Spartan Shaped Kettlebell
5. Eat a balanced diet and stock up on a supplement that’s rich in both Calcium and Vitamin D. No matter how tight a lid you keep on your diet, bone density will still lower down as you age. To keep that in check, taking all-natural supplements, like this one from BlueBonnet Nutrition, will aid in the growth and recovery of bones and muscles, This will make an excellent choice. Be reminded that vitamin D and calcium both work in tandem to build bones and muscles.
Bluebonnet Nutrition, Calcium Citrate Magnesium Vitamin D3
Slowly But Surely
You can choose to do it the fast and hard way with the risk of injuries, or the slow and steady surefire way without the broken bones and limbs. Shin conditioning for Muay Thai is actually a matter of personal preference. If you want to stay a long time in the sport though, following this guide will not only bring in great results, but also ones that keep you safe from harm in the future. Additionally, check out this informative VIDEO on how to effectively turn your shins into an offensive weapon for your Muay Thai fights.