Fix Shin Splints for Good in 20 Minutes! | Prevention/Prehab Routine, Follow Along скачать в хорошем качестве

Fix Shin Splints for Good in 20 Minutes! | Prevention/Prehab Routine, Follow Along

(check down below for some science nuggets ⬇️) 🔥 A 20-minute strength routine designed to help prevent shin splints by targeting key lower limb muscles that are often weak - one of the risk factors for developing shin pain. Strengthening your calves, ankles, and surrounding tissue can improve shock absorption & stability. 🎯 Target Areas: muscles of the lower limbs including M. tibialis anterior, M. tibialis posterior, M. soleus, M. extensor digitorum longus & stabilisers of the hip (to improve running kinematics) 💭 How To Use: do this on your days OFF running or separate from your run, 1-2x per week ⚠️ do NOT use this when you have acute MTSS / shin splints (talk to your medical professional because this might worsen the condition) 🔧 Equipment: 1 mini band (short-loop, light to medium resistance) & 1 tennis ball or similar (both optional! no-equipment variations are shown on screen) #shinsplints #runnersstrength #prehab Hey team! As someone who got into running recently and with lots of excitement I used to struggle a fair bit with shin splints. There are many risk factors for developing shin splints (more on this below). Training the muscles of the lower limbs along with choosing the right equipment has done a lot for myself to the point where I rarely ever get them anymore. I hope this prehab routine will help you build a resilient foundation for all your running feats to come. 🔥 SOCIALS 📺 instagram |   / julia.reppel   📱 tiktok |   / julia.reppel   💌 contact | julia@fyndafit.com 🎶 spotify playlists: https://spoti.fi/3VurQnH FAQs & LINKS (ad/affiliate) 🤸🏼‍♀️ my yoga mat: https://creatoriq.cc/4nUwWJo ❤️‍🔥 outfit @lululemon: https://creatoriq.cc/3ODj3io 🎥 my camera equipment: https://amzn.to/45gyiqt ☕️ support my work: https://buymeacoffee.com/juliareppel DISCLAIMER The content on this channel is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this channel. Julia Reppel (@julia.reppel) hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of the video content, which is provided as is, and without warranties. 🧬 science digest 👀 what? shin splints or MTSS (medial tibial stress syndrome) is characterised as pain/discomfort in the lower leg due to repetitive (bone) stressors, most commonly seen in runners & athletes (1, 2) 🫨 „most common running-related musculoskeletal injury with […] and a prevalence of 9,5%“ (3) 🤔 why? exact cause still unclear, most-likely because micro-damage to bone higher than repair threshold (1, 3) 🔬 possibly: increased bending forces on tibia higher than strength of leg muscles to counterbalance (1) fatigued muscles cannot absorb shock → transmission of ground reaction forces to bone-muscle interface (4) ⛔️ most common risk factors (1, 3, 4): recent change in training intensity/frequency/duration footwear surfaces anatomical abnormalities female gender (possibly due to anatomical differences) higher body mass index navicular drop (indicator of (over-)pronation) 🩹 treatment: acutely: rest, ice, anti-inflammatory drugs (1, 2) beyond: training modifications (when non-painful), up to 50% reduction in frequency, intensity, distance (1, 2) rehab & prehab (1): strengthen muscles of the lower limb & up the chain (to improve running kinematics & shock absorption qualities) BUT efficacy of stretching & strengthening protocols are still up for dispute (2) (broad & light massage; 4) extracorporeal shock wave therapy (1, 3) 😌 prevention: shoe modifications & regular replacement (1, 4) pronation-controlled / shock-absorbing insoles (1) gradual exercise programs (1) 📖 resources: (1) Alfayez, S. M., Ahmed, M. L. & Alomar, A. Z. (2017): A Review Article of Medial Tibial Stress Syndrome. (2) Deshmukh, N.S. & Phansopkar, P. (2022): Medial Tibial Stress Syndrome: A Review Article. (3) Lohrer, H., Malliaropoulos, N., Korakakis, V. & Padhiar, N. (2018): Exercise-Induced Leg Pain in Athletes: Diagnostic, Assessment and Management Strategies. (4) Shojaie, B. & Saremi, H. (2023): Evidence-based Medicine for the Treatment of Shin Splint.