PDF pose chart here: www.yogabody.com/fix-shin-spl...
Do you feel a sharp pain on the front or side of your shin bone? Is it worse when you run or jump? You may medial tibial stress syndrome, aka shin splints, and if so, this video is for you.
Soft tissue injuries are the most likely culprit, and while it can feel very serious, it’s usually a minor injury that appears when some new activity, intensity, footwear, or new running surface is introduced.
With rest, self-care, and reduced impact, most people make a full recovery within two to six weeks and return to activity without long-term complications. If you have shin splints, the tips and corrective exercises in this video will help to accelerate your healing journey. Let’s get started!
VIDEO CONTENTS
00:00 Shin splints
00:13 Shin splint test
01:42 Safety disclaimer
01:59 Anatomy of the shin
03:17 Shin splint causes
04:49 Healing tips
07:18 Corrective exercises
08:24 Dorsi lunge
09:48 Plantar lunge
DISCLAIMER - if your shin pain is persistent or severe, it could be a sign of a more serious injury. Rest and see a doctor before attempting any self-care practices. This guide is for educational purposes only.
HEALING APPROACH
It’s important not to push through pain when you have shin splints. Rest is important, but some gentle movement can help. The aim is to stay find a way to stay active without further aggravating the injury.
Since new activities, intensity, shoes, or surfaces often start the problem, try reverting to your pre-injury habits-at least for now. Try the treadmill instead of the road, swap your new shoes for your old ones, and slow down as you heal.
While they are healing, the muscles and tendons in your shin area need mobilization and gentle load to stimulate strong scar tissue formation. During the first couple of weeks, the safest way to accomplish gentle load is through isometric holds. The corrective exercises in this video are designed to gently load the muscles of your lower leg, specifically your anterior tibialis, posterior tibialis, soleus, and gastrocnemius muscles.
CORRECTIVE EXERCISES WE'LL LEARN
1) Dorsi Lunge
2) Plantar Lunge
WANT MORE?
* Science of Stretching 5-Day program: www.yogabody.com/stretching/
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas’ podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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#ShinSplints #ShinPain
26 июл 2024
