Mash and Stretch For Shin Pain | Ep. 47

Shin pain has become so prevalent recently.  I’m getting at least one case a week.  There are two major causes for shin pain, neither of which are excuses to have it. 1st is improper training.  Listen, if you haven’t ran in ten years lets not start with hill sprints. Yes it’s quicker, but no, it’s not easier on your body. Let me explain what the tibialis anterior (TA) does for you to better understand. The TA’s primary job is to lift the foot up (dorsiflex).  So, running hills is harder for two reasons. When running uphill you have to dorsiflex your foot higher thus, the muscle works harder. More importantly, when you run downhill the eccentric is greater because the foot is traveling through a longer range of motion. The 2nd is tight calves.  The calve opposes the action of the TA so when your calves become tight and shortened the TA can get fried trying to lift your foot up.  Watch the video for today’s fix.

Today’s Prescription:

1.  Mash Tibialis Anterior (Spend 2-4mins/leg)

2.  Spend 2 mins in seated Tibialis Anterior Stretch Position

3.  Continue Pull-up Challenge (10 Days Left)

 

Don’t Mash Blind: Know Your Anatomy

Screen Shot 2014-08-18 at 11.13.07 PM Tibialis Anterior highlighted muscle.

 

Haven’t Started Yet?!?!?!? …… How To Begin The 30 Day Pull-up Challenge:

  • If you’re using a band: Use a band setting that allows your max effort to be 8-9 reps (you found this yesterday) and begin at week 1.
  • If your strict pull-up max is above 9 rep: Subtract 3 reps from your max effort and begin at the corresponding week (max effort 17 reps – 3 = 14; Begin at week 12: Rep scheme 14,9,8,8,7)
  • Perform 5 sets separated by a comfortable rest (1-3 minutes).
  • Perform each day, Everyday.  CONSISTENCY IS KEY!!!
  • If you are failing consistently (2+ days in a row): DROP BACK 2 WEEKS and continue.

Screen Shot 2014-07-27 at 3.09.13 PMScreen Shot 2014-07-27 at 3.09.27 PM

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