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Saturday, August 30, 2008
Sports massage how to video: shin splints
The Sports massage how to video clips shows gives you a basic idea of what shin splints are, but in my view the explanation and the techniques fall short.
As an exercise physiologist and personal trainer you usually only deal with shin splints, when an athlete does not have a properly balanced training. Cross training, adequate stretching and strengthening exercises can usually prevent shin splints from happening.
Shin splints are very easy to explain (and I will do that it layman's terms):
Overuse of the calf muscles (for example by frequent running, extended jumping exercises etc.) can lead to a chronic shortening of these muscles.
Stretching can sometimes be enough, but the problem lies in a disbalance of the calf muscles and the muscles on the front of the lower leg (tibialis posterior next to the shin bone on the front).
The chronic shortening of the calf muscles leads to a weakening of the tib anterior, which is chronically put in a stretched position. This stretching leads to irritation of the muscle tissue and an inflammatory process we commonly then call shin splints.
To know what it is gives you also an indication of what you need to do to fix it.
1. Massage of the calf muscles is just one part
2. Stretching of the calf
3. and really important is to strengthen the tib posterior /tib anterior (dorsiflexors - muscles that lift the top of the foot)
4. medial support in shoes
Here is a quick exercise that can help strengthening the dorsiflexors
You can also do the same exercise with exercise bands or exercise tubes
I also want to show you this video from Dr Brian Abelson, which talks in detail about the difference between shin splints, compartment syndrome and stress fracture occuring the lower leg.
In his treatment section he shows a facial release of the tibia, which is good, but in my view very low on the priority list of treatment options. The tib posterior /anterior is already stretched and weakened so any of the moves that includes further stretching of the tib anterior seem to be counterproductive, as they will increase the irritation in the muscle.
First you need to release the calf muscle to decrease the pressure of the front of the lower leg. Then you work on the fascia restrictions in the front.
Still this is a great sports massage how to video:
click here to see more sports massage how to video clips
As an exercise physiologist and personal trainer you usually only deal with shin splints, when an athlete does not have a properly balanced training. Cross training, adequate stretching and strengthening exercises can usually prevent shin splints from happening.
Shin splints are very easy to explain (and I will do that it layman's terms):
Overuse of the calf muscles (for example by frequent running, extended jumping exercises etc.) can lead to a chronic shortening of these muscles.
Stretching can sometimes be enough, but the problem lies in a disbalance of the calf muscles and the muscles on the front of the lower leg (tibialis posterior next to the shin bone on the front).
The chronic shortening of the calf muscles leads to a weakening of the tib anterior, which is chronically put in a stretched position. This stretching leads to irritation of the muscle tissue and an inflammatory process we commonly then call shin splints.
To know what it is gives you also an indication of what you need to do to fix it.
1. Massage of the calf muscles is just one part
2. Stretching of the calf
3. and really important is to strengthen the tib posterior /tib anterior (dorsiflexors - muscles that lift the top of the foot)
4. medial support in shoes
Here is a quick exercise that can help strengthening the dorsiflexors
You can also do the same exercise with exercise bands or exercise tubes
I also want to show you this video from Dr Brian Abelson, which talks in detail about the difference between shin splints, compartment syndrome and stress fracture occuring the lower leg.
In his treatment section he shows a facial release of the tibia, which is good, but in my view very low on the priority list of treatment options. The tib posterior /anterior is already stretched and weakened so any of the moves that includes further stretching of the tib anterior seem to be counterproductive, as they will increase the irritation in the muscle.
First you need to release the calf muscle to decrease the pressure of the front of the lower leg. Then you work on the fascia restrictions in the front.
Still this is a great sports massage how to video:
click here to see more sports massage how to video clips
Labels: sports massage how to video, sports massage video
