The REAL Cause of Shin Splints and How to Fix IT

Рет қаралды 7,996

9 ай бұрын

Shin splints also known as medial tibial stress syndrome, are a common lower leg conditioning resulting from repetitive stress to the tibia.
The way we absorb force impacts how much load is taken up through the shinbone. By improving the way the foot moves and absorbs load we can significantly improve shin splint symptoms.
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Пікірлер: 18

@TheMovementSystem 8 ай бұрын

Follow along on instagram to learn more: instagram.com/themovementsystem/

@pattressel3864 8 ай бұрын

Those of us who are hikers rather than runners may have a different cause of pain in the lateral and anterior shin when going downhill. Unlike runners, we are not impacting or bouncing, or even necessarily trying to move quickly. We may be trying to avoid that, in fact, because a trail is not typically politely groomed -- it will have loose pebbles and those annoying rolly-polly pinecones and other debris that, if we thunk down, will slide out from under us and lead to falls. So, rather, we are having to control lowering our full weight, including all our gear, with those poor under-trained peroneal and anterior tibialis muscles -- we're doing the eccentric movement over and over and over, all the way down that mountain. The reason we believe this is an under-trained muscle problem is that folks have found that training helps a lot. And not just strength, but endurance. In addition to getting a strap to hold a dumbbell on one's toe, and doing lifts in the three typically ignored ankle directions, one can do backwards walking uphill, or backwards walking on a turned-off treadmill. One little tip from personal experience: Do not start right in with a lot of weight on those toe raises... Oh, and if you are not using trekking poles, they are highly recommended. Don't believe this is just for "weak" folks. Look at almost any cover image on "The Mountaineer" magazine, and there will be big strong folks marching up a steep slope...and every last one has trekking poles.

@apersunthathasaridiculousl1890 Ай бұрын

For how common shin splints are, i’m surprised there aren’t more helpful videos like this. Thanks!

@paranbharali3443 8 ай бұрын

Finally a video about shin splints

@Until_I_Die 8 ай бұрын

Thanks for expanding upon this. I saw your short and was somewhat confused so thanks for explaining further.

@jonathanfraga3771 5 күн бұрын

Thank you

@davidjanbaz7728 8 ай бұрын

Wider toe box in running shoes can help this as that's when you feel this pain! Walking shoes with a wide toe box and minimalist support can strengthen the foot. Those R great exercises but the shoes R where you spend the most time in ! I do a weighted carry with 2 x 25 plates and walk bear foot for 2 minutes before running and it really strengthens the foot before I do Sprints on my manual Treadmill: this keeps my Achilles pain down to only a slight irritation and at 70 years old I can run up to short Sprints ( 10 seconds) of 17-20 mph. Pain Free! PTA for 30+ years and had Achilles pain for years but weighted carries has really helped strengthen the foot in the gait cycle! Now Pain Free/ they will also help shin splints !

@jeffrey4415 8 ай бұрын

Hi Matt, First of all I would like to say i love your vids. As a MSc. sportsphysiotherapist I watch your vids daily and they're so informative, so thank you so much for your content and keep it up. Second, I was asking: As far as I know, an increased navicular drop (also could be seen as an overpronation) seems to be, as stated in many recent literature studies, a risk factor for developing shin splints because of the increased stress of the soleus muscle on the bone/periost. So if I want to use your trainingtechnique, it's important to check if the patient has no increased nav. drop to begin with else I'm only worsening the problem. Am I right? I'm curious about your thoughts on this. Anyways, like I said: Keep up the good work, love your vids.

@TheMovementSystem 8 ай бұрын

In the case of someone who already has access to a lot of pronation but can’t supinate I would teach the opposite and restore movement options to supinate. You want to have movement options at the midfoot in both directions to dissipate forces throughout the gait cycle. Otherwise we get localized stress through the periosteum yes.

@michaelyoung6837 8 ай бұрын

Instead of the wedge can we use toe spacers

@johanesterhuizen1842 7 ай бұрын

So for the flat feet people, would you have the wedges set up exactly the opposite way ?

@subbysibuyas1916 8 ай бұрын

Can bow legs be straight through specific exercises?

@shalinichaudhary68 8 ай бұрын

Can we do road running?? Becoz some studies says road running is not good for knees

@TheMovementSystem 8 ай бұрын

From what I've read road runners have no more symptomatic knee OA than non runners and have many other markers of health that are significantly higher. I would advise it for the health benefits

@robinkulda2966 8 ай бұрын

Hello Matt, I have the the same problem with shins, and its a horrible pain, but I have flat feet and almost no arch at all. My arches cant work like a spring. I can feel pain along my whole medial side of both tibias and especially in the lower third of it. Also my soleus isnt happy about my actions I would say. Im bit worried that I have the stress fractures you were talking about. Is there a way to make my feet more springy to absorb the forces? Thank you for your answer.

@shou_xt 3 ай бұрын

is there a dent in shin bone ?

@TheMovementSystem 3 ай бұрын

I mean I have a dent in my shin from a piece of stainless steel while working at a junk yard in high school lol. But it doesn't have anything to do with shin splints.

@HegelsOwl 8 ай бұрын

Dumbest "solution" for this problem I've ever seen in my sixty years in gyms. Guy needs to learn what the question is, then formulate an argument (know what that is?) to explain a cause-and-effect relation.