Connecting a blow with your barebones is also going to be painful and MMA fighters in particular require resilient shins as that particular part of the body is used both while defending and attacking.

Shins also play a crucial role in helping a fighter move around the ring to maintain their balance, meaning that a fighter with weak shins is always likely to down fast.

The following fitness exercises will help ensure that your shins are primed and in top condition.

Heavy bag workouts

Heavy bags are every fighter's best friend, and the perfect way to condition your shins when you're doing solo training sessions.

The best way to condition your shins is by kicking the bag using the inner and outer muscles of your shin rather than the bone.

Conditioning your shins requires repeated impact and stress. Try performing at least a hundred heavy bag kicks during your training days.

Sparring

A regular dose of sparring is a must. There is no substitute for bone-on-bone combat and the best thing to focus on is your roundhouse kick.

A good way to maximise this exercise is by exchanging roundhouse kicks with your sparring partner.

Also make sure you alternate your striking legs and then switch roles with your partner so that you both get to experience what it's like attacking and blocking.

Boost your bone density

Rolling an acrylic or metal tube across your shin evenly, ensures there are no weak points and also aides in recovery by removing muscle knots.

Weight training

Weight training is one of the best ways to build strength in your muscles. With regards to your shins weighted toe raises are the best exercises to strengthen this region.

Another good exercise for perfectly conditioned shins is calf raises. The motion will flex your calf muscles, which wrap around to the front of your leg.

Strength training is also good way to increase the density of your bones.

Nutrition

Your body needs energy to recover and the same goes for your muscles. Tuna, chicken, pork, lean beef, white and red turkey meat, eggs, peanut butter, cottage cheese, almonds, beans, lentils, natural yoghurt and leafy greens are some of the foods that aide in both muscle recovery and growth.