WODdoc Episode 178 Project365: Lateral Shin Help
People use the term small world all the time. Today is my turn to use it. Four hours away from home and bump into my old friends from grad school. Started talking and found out she was having lateral calf and shin pain when running. This was our picnic table fix. Obviously, no picnic table is needed (use a box or bench to elevate your leg). The idea is very similar to lateral calve/shin mashing you have seen in the past. The difference is you elevate your leg and leave the your foot off the table, free to move around. This gives you the ability to dorsi/plantarflex to manipulate the tissue once it is pinned down using a mobility device. Bonus points: the mobility device absolutely helps but, if your super tough… or just don’t have anything on hand at the time, you can perform the same movement using just the corner of the box or table.
Don’t Mash Blind… Know Your Anatomy
When we refer at to the anterior/lateral compartment we are basically talking about the muscles are to the outside (lateral) to the tibia, and in front (anterior) to the fibula. Highlighted are tibialis anterior, extensor hallucis longus, and extensor digitorum longus.
1. Spend 2-4 mins pining down hotspots. Find a hot spot. Use your body to create compression. Plantar/dorsiflex 8-10x each location.