Monday, September 13, 2010

The Shin - Core Connection (Bill Hartman, PT, CSCS)

The Shin - Core Connection (Bill Hartman, PT, CSCS)

"Shin splints" - the chronic irritation of tissues in the front of the lower leg that can affect your workouts and make you want to stop running.

Typical causes include training on hard surfaces, running uphill or downhill, and have weak dorsiflexors (the muscles that pull the toes upward). Overtraining, having tight calves, and wearing old shoes tend to make matters worse.

Along with the normal physical therapists prescribed calf stretching, toe lifts and towel toe curls - also roll those calf muscles (SMR), IT band and hamstrings.

BUT...Bill Hartman and other physical therapists are also attributing this chronic condition to poorly conditioned runners with weak, stiff hips, weak gluteus maximus muscles, and weak core musculature.

Two beneficial exercises to help strengthen these areas include: Side Bridges or Side Plank - hold for 30 seconds then lower and raise hip 3 times for 10 to 12 reps. Do this three times on each side.

Next, perform Glute Bridges or Pelvic Bridges (Lifts). Rise and hold for a count of 5, lower and repeat 10 to 12 times. Do this three times.

You can alternate these two exercises - Side, Back Bridge, Side until you complete them all! Try doing these every other day along with the other stretching.

A Tip from The Bootcamp Express.

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