Running
re-education for people with medial Tibial stress syndrome (MTSS) – also known
as ‘shin splints’
Many people love
to run, but often their time on the road or treadmill is cut short by shin
pain. Referred to as medial tibial stress syndrome (MTSS), shin pain can have a
detrimental effect on an athlete’s running performance.
If you suffer
from shin pain but cannot stop running, if you’re going to have any chance of
running pain free, you need to strengthen the stabilising muscles of the lower
leg, and teach the muscles how and when to fire.
A calf complex (gastrocnemius,
soleus,& toe flexors) which is weak and/or tight can have an effect on shin
pain. Additionally, overuse of the anterior chain and having the toe extensors
contracting more than the Tibialis anterior muscle can also cause shin pain in
runners.
The following 11
exercises are designed to build a base of strength endurance and muscle timing to
reduce pain when running.
The aim with
these exercises is to improve endurance of the working muscles, ensuring good
form throughout.
Try to complete
between 12-20 reps and repeat for 3-5 sets.
Tib post control
• Stand
on the edge of a step with only half
your
foot on the step.
•
Slowly roll your foot into the middle and then
over
onto the outside edge
• This
should be a controlled, smooth
movement
Tib post calf raise
• Stand
with your toes on the edge of a step,
and
your foot/toes pointing inwards.
• Make
sure your pelvis and upper body stay
in
neutral
•
Slowly raise up onto the ball of your foot
and lower all the way back
down
Small
foot muscle exercises
• Sit
or stand with your foot flat on the floor
and
turned out 20 degrees
• Curl
and uncurl your toes, making a fist with
your foot.
Tib Ant/EHL dissociation
•
Sitting with your legs out-stretched
•
Slowly bring your foot towards you without
using your toes
Tib Ant/EHL dissociation
• Sit
and scrunch your toes
• Keep
your toes scrunched and bring your
foot up towards you.
Small foot muscle exercises
• Sit
or stand with your foot flat on the floor
•
Scrunch your toes and try to pick up a
cloth/sock/tissue
Tib Ant/EHL dissociation
•
Sitting on a chair/floor with your shins at 45
degrees
•
Slowly flex bring your foot towards you
without
using your toes
Tib Ant/EHL dissociation
•
Standing
•
Slowly bring your foot towards you without
using your toes
Tib Ant/EHL dissociation
•
Standing on one leg with the other thigh
parallel
to the floor.
•
Slowly bring your foot towards you without
using your toes
Soleus calf raise
Stand
on one leg on the edge of a step with
your
heel down and knee bent
Raise
up onto the ball of your foot keeping
your
knee bent
Slowly lower under control
Gastroc calf raise
• Stand
on one leg on the edge of a step with
your
heel down and knee straight
• Raise
up onto the ball of your foot
• Slowly lower under
control
These are some great exercises
for you to try at home if you have pain when running in your shins.
Like these exercises? Need more
help with your program? Then we have the program for you! Contact us today to
find out about our 6 or 10 week Running strength program! Packed with great
information for runners including videos and nutritional advice, this program
is great for you if you want to boost your strength to improve your running performance.
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Have a great day
Matt
Synergy Fitness Systems
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