Wednesday, September 26, 2018

posterior shin splints recovery tips - taping,symptoms,causes,exercises

posterior shin splints recovery tips - taping,symptoms,causes,exercises
posterior shin splints recovery tips - taping,symptoms,causes,exercises
posterior shin splints recovery tips - taping,symptoms,causes,exercises

hi today's article how to stop shin splints dealing with posterior shin pain we're going to be talking about what is it how does it affect you as a runner the causes finally a couple of stretches and exercises to help you out to deal with this issue all right let's jump into it have you ever heard a little sebastian story well today we're gonna hear a running story about little Sebastian so little Sebastian is out running having a good time getting ready for his next competition and then he realizes holy smokes his inner shin is hurting like oh baby baby that boots after every single run so what's the issue here little Sebastian has a case of posterior shin splints so what is that ooh anatomy time alright what you're gonna do here is feel along your leg and roughly in the middle you're going to feel this bony protrusion this is what's known as the shin bone or the actual scientific name is the tibia bone now from the tibia bone if you slide inward towards your calf you're going to get to a point where it just drops off this is a little compartment that contains a muscle called the posterior tibialis that runs all behind your tibia bone so again the posterior tibialis is a muscle that runs all down the side of your calf and behind your tibia bone and then after is roughly right around here where you have that bony protrusion in your ankle there's a tendon and it wraps around and attaches towards the middle of your foot right around here okay okay okay that's good to know but what is it for well it's responsible for what's called plantar flexion which just means bringing your foot back and plants our inversion which just means bringing your foot inward so in the case of little Sebastian or for you why does that cause that inner shin pain or why does that muscle that runs along the inner part of your lower leg hurt if you're running with good alignment in other words every time your foot lands you're landing in a pretty consistently straight pattern with your footfall nothing should be severely hurting but in the case where your foot falls a little bit inward every single time that you are in contact with the ground that inward motion is what's causing your pain so as you're running and your ankle tends to roll inward you're shortening this posterior tibialis muscle and you're shortening this posterior tibialis tendon that's what's causing this pain all along the inner shin or around your ankle.

posterior shin splints : awesome alert tip 

 one of the easy ways to tell that you are not running with good posture and your ankle tends to roll inward is that you're tend to run a little bit more on the outside part of your foot so if you look at the bottom of your shoe you're going to see a lot more wear and tear on the outer part so what are a couple of causes to this issue well we're gonna go back to little Sebastian and his running story apparently one day little Sebastian decides you know what I'm feeling pretty good twenty miles a week I got this hey let me jump it up and go to forty miles a week woo forty miles week that felt pretty good you know what maybe let me try 50 miles a week now oh but my legs are starting to hurt all sweet Jesus maybe that wasn't a good idea you can relate to little Sebastian this is probably an issue that you've encountered where you're feeling pretty good you're feeling pretty confident as a runner and you hike up your mouths very quickly in a short amount of time and that will lead to this inner shin pain there's probably another three four five things I could throw at you but that's one of the most common ones where you just start off too much too soon and your body just can't handle it I'll throw off a couple other different causes just so that you can get an idea so for example you could have improper running shoes you could have some kind of imbalance in your hips you could have some kind of imbalance in your back  there's just so many issues or so many reasons but what we want to focus on now is how to fix it.

posterior shin splints : recovery tip 1 : week of rest

 number one number one and this is exactly what little Sebastian did right after he started getting that inner shin pain is took a week off from running what's the more of those thorry rest I know it's the hardest thing he runner can do Oh take a couple days off but all the training that I just did I'm gonna take one day off and go back to three days in training well I know it's hard but it's the number one advice that I will ever give you on this article in any of my other articles to recover from any kind of running injury so with that in mind let's jump into what other things you can do to help you quickly recover and get back into your running or to be able to continue running through this injury.

 posterior shin splints : recovery tip 2 : pin pointed scar tissue removal

the second thing you can do is pinpointed scar tissue removal basically along this muscle and technically for any muscle that you workout in general you have scar tissue that builds up after any kind of exercise so what you're going to do here is just press on to the actual posterior tibialis muscle so again it's where the shin bone is at and it just drops off you're going to press into it then you're going to flex your foot push towards your knee and then here you're just going to relax slowly just maybe a couple of millimeters scoot down again same thing and then scoot down a little bit keep going keep going and then roughly you're going to get to some points where it's either going to really hurt or it's going to be where you might feel like a little bit of a bump that's where you want to work it just a little bit more so here on myself I have a little bit of a bump that's usually a build up of muscle tension or scar tissue so here one of the things either you can slowly build pressure into it or you can do a 30 second hold depending on how much you can resist or I should say handle so here just hold on to it there we go there we go and the goal here is to steadily work your way all the way down weight California please perform with caution this is a deep tissue massage technique where you're basically getting that blood flow back into that muscle so that it can heal up a lot quicker and a quick side note the reason that I recommend using thumbs as opposed like a tennis ball or some kind of big foam roller is because you have a lot of structures behind that muscle that control your foot and if you put too much pressure what you're going to do is you're going to cause some information and that's also going to give you some foot problems so that's the reason I recommend the thumb a lot more manageable and controllable and you can easily gauge how much pressure that you're applying big thumbs up to that.

posterior shin splints : recovery tip 3 : inward knee wall stretch

 next thing that's little Sebastian and yourself can do to help alleviate this issue is doing a quick stretch for the tendon so here what you're going to do is you're going to push against the wall you're going to drop both of your knees forward and the back leg that's the one that you're focusing on the stretch you're going to bring that knee inward and here you should be feeling it right through here for this stretch so let me show you from the front angle where you're bending at both your knees but then this back leg you're bringing it slightly inward that's where you're going to feel that stretch in that ankle and this stretch the inward knee wall stretch you can perform it daily roughly about two to three times per side for anywhere from 20 to 30 second holds so let's put all that together into a recovery gameplan for you.
 1 firstly you're going to rest for one week.
 2 secondly daily you're going to be doing the pinpointed scar tissue removal so once    per side again from your knee to your ankle and then.
 3 thirdly you're going to do the inward knee wall stretch where you're going to be doing two to three sets of twenty to thirty seconds per side so that you can come back and you can have much less pain or no pain at all with your running
 but before I leave you today I want to give you one more thing and that's an exercise that you can perform to be able to also keep good flexibility in your ankle region so that you don't have any more posterior shin pain in the future this is really simple and you can actually implement this as many times you want throughout the week while you're running where you just like want to maintain this ankle mobility as I mentioned all you're going to be doing is just simple Inca rules so you can do here let's say about fifty clear out that oh my god the words they'll come out now they are fifty counterclockwise and then afterwards fifty clockwise and again the whole goal here is just to maintain that ankle mobility so that it's not going too tight inward and then you're putting a lot more strain and tension on this posterior tibialis muscle or the tendon here and with that little Sebastian and you are able to get rid of that pain so that you're able to get back out there and run quick little side note the reason.
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