Comprehensive Guide To Shin Conditioning For Muay Thai

(Last Updated On: May 27, 2019)

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 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 blow to his own. Kicking being huge in Muay Thai can benefit largely from a well-strengthened shins.


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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 on active mode leading to faster healing and recovery. So, add running to your training routine as well as exercise program that focus on your shin muscles. Running can also help increase your endurance and stamina. Shin exercises with a resistance band can also increase the shin’s strength threshold to withstand blows and to amplify kick power.


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2. Don’t go lax on the big bag. Heavy bag training should be a daily routine to condition the shin. Instead of kicking on banana or anything hard resulting to bloody shins, kicking this SUPER LEATHER MUAY THAI HEAVY BAG from Everlast will help develop strong and hard shins. For beginners, start with 50 kicks per day then, slowly adding more as you get the hang of it. The idea is to build your bone density by doing running and strengthening exercises, and 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 kick to turn up a notch.


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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 session, 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 lower and upper body as well as core. These exercises also help improve agility and speed, stamina, coordination and hasten active recovery– a boon when engaging in combat sports like Muay Thai.


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GorillaFitness 54 lbs Spartan Shaped Kettlebell


5. Eat a balanced diet and stock up on supplement that’s rich in Calcium and Vitamin D. No matter how you keep a tight lid on your diet, bone density will still lower down as you age. To keep that in check, drinking all-natural supplements, like this one from BlueBonnet Nutrition, that aid in the growth and recovery of bones and muscles will make an excellent choice. Be reminded that vitamin D and calcium work in tandem to build and maintain bones and muscles.


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Bluebonnet Nutrition, Calcium Citrate Magnesium Vitamin D3
Slowly But Surely


You can choose to do it the fast and hard with risk of injuries, or the slow and steady surefire way sans the broken bones and limps. Shin conditioning for Muay Thai is actually a matter of personal preference. If you want to stay long in the sports though, following this guide will not only bring in great results, but also ones that keep you safe from harm in the future. You may also learn from this informative VIDEO on how to effectively turn your shins into an offensive weapon for your Muay Thai fights.