Shin Splints Are A Symptom

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            Spring sports are in full effect right now; unfortunately, this means injuries are happening to athletes.  There is always a risk reward when playing a sport.  This is where offseason and preseason training is supposed to lessen the risk making the reward that much greater.  Now let me be clear, there are no guarantees nor any programs that can completely erase possible injury.  And unfortunately, some training programs do not consist of exercises to reduce an individual's risk, but actually consist of exercises that increase the risk.  So when the season starts, like baseball, track, softball and lacrosse have recently, this is when problems come to light and injuries happen.  One of the most common injuries that are happening right now are "Shin Splints".  Most people think this particular injury cannot be prevented.   What if I tell you shin splints are a symptom of something else going on and can be prevented?

                I say shin splints are a symptom, because shin splints are usually the result of something biomechanically wrong or induced from the change of running surfaces.  We see shin splints more in sports that involve a lot of running, for example:  track events.  Why?  The answer is simple really, it's because they run a lot.  Okay, of course, the answer is not that simple. Yes, it is because their sport involves a lot of running, but the reason is because there is something biomechanically off .  What does that mean?  It could be a muscle shortened somewhere, a muscle weakness somewhere else, poor mobility in the ankle joint, and poor foot positioning when walking or running.  These biomechanical errors are all related in that if you have one of these issues, you most likely have more than one, which will cause shin splints.

                The most common biomechanics issue I see is excessive foot pronation when standing and walking.  Pronation is when the foot is rolled toward the 1st metatarsal (big toe area) and heel therefore the muscles that are effected the most are the "Flexor DIgitorum Longus."  This causes the arch to collapse which then leads to a host of problems. When the foot over-pronates and the intensity of running increases (as it does once the season starts) the muscles of the lower leg fatigue more quickly and this is when shin splints begin to appear.  I see more and more flat feet in young athletes.  I theorize this is a result of the lack of activity amongst the younger population and also the tremendous support that sneakers have nowadays which causes our feet to work less.  This can also result from a rapid growth spurt.

                Take a look at the following pictures of a notable track sprinter who has come to us because of her intense shin splints.   When you look at her feet, you can see that she has excessive foot pronation. Remember, treat shin splints as a symptom.

(The picture on the left is of the foot at rest & over-pronated, & the picture on the right is Tripod)

**Imagine squating on the one on the left, an injury waiting to happen.**

                This is a problem that needs to be addressed and can be by using what is called the Tripod Foot (Mike Robertson). The tripod foot is when we stand on 3 specific points of the foot and it causes us to create that must needed arch. The 3 points that our feet should have are 1) the 1st metatarsal (below the big toe); 2) the 5th metatarsal (below the small toe); and 3) the heel of the foot.  When you are on the tripod foot, we have the needed arch, which allows you to dispel forces in the correct direction.  Practice this when standing and also during training when performing all standing exercises (lower and upper body). This will help create a habit and also strengthen the foot and ankle. Watch the following video to see the difference when using the tripod foot.

                Also, apply soft tissue methods, ankle mobility, and calf flexibility into your training program.  When you combine these methods, they will reduce excessive pronation and therefore, also reduce shin splints.  Of course,  there are other things that can exacerbate shin splints, like the changing of running surfaces.  Also, remember that your training program during the offseason is directed at addressing these issues and this will help reduce shin splints. A proper warm-up needs to be applied at the beginning of workouts and practices. This will help the joints and muscles to become ready to use and create a greater range of motion which will reduce shin splints. 
 
                Try these corrections and exercises and let us know if they help alleviate your shin splints.  Even you weekend runners pounding the pavement while running 5k's will benefit from these corrective exercises! Train Smart to BE MADE!!! 


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Increase Your Bench With This Push-up

             This is a great push-up variation  that is guaranteed to challenge yourself and make you stronger. We are huge fans of push-ups because they teach relative body strength, core control, and scapulae mobility. Remember, when you spend your days benching or pressing from your back, you are pinning your shoulder blades down not allowing movement.  Because they are pinned down, you are in scapulae depression and too much of this is going to lead to shoulder pain and injury.

            Try the Hand Release Push-up:

This is great because it causes upper back activation when you release the hand from the  floor and squeeze your shoulder blades together and it also helps with starting strength. Because you're raising your hands from the floor and then resetting, you are causing  more chest and lat activation which simulates  the bench press when you are pressing from your chest. This takes the momentum out of the movement, unlike a traditional push-up when we are just moving up and down. Try this variation and you will see benefits of shoulder improvements, and you will increase your strength on the bench. For more advanced individuals, add chains or a weighted vest to your back to increase the difficulty.

Get MADE Strong!!!

Watch the video to learn this exercise!

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Website: www.madestrength.com

Facebook: MADE/Strength & Conditioning

Twitter: @MerrickCraig

Instagram: @getmade

Get Bigger Biceps

     If you want to build bigger biceps, which we all know that you want to, then try Zottman Curls. This is a great exercise to train the biceps because they work the full bicep. There is also the recruitment of more stabilizers in the Zottman Curl than in your basic bicep curl; this recruitment will also inhibit hypertrophy. The other aspect of the Zottman Curl that will help increase mass is the time under tension that this specific exercise causes. A Zottman Curl is performed much slower than a traditional bicep curl causing you to be under tension longer, which will translate to better mass gains.
     A Zottman Curl is performed with dumbbells like a basic curl during the concentric portion of the lift, and then it is performed like a reverse curl during the eccentric part. This causes the full recruitment of the bicep  and brachioradialis. Try this exercise in your program and you will see more strength and mass in your biceps.
     Give it a try and let us know your thoughts!






How to Perform a Zottman Curl:
1) Stand with dumbbells at your side like a standard bicep curl exercise:

2) Curl weight up like a traditional bicep curl

3) Twist DB's at the top and lower like a reverse curl



Zottman Curl Video:

For Further info about MADE, Checkout our social media info:

Website: www.madestrength.com

Facebook: MADE/Strength & Conditioning

Twitter: @MerrickCraig

Instagram: @getmade

Avoid This Exercise!

                The shoulder is a very complicated joint in the body both anatomically, and biomechanically. It is similar to the hip joint in a sense that it is ball and socket and many muscles cross and connect around the shoulder girdle. The major difference between the shoulder joint and the hip joint is that the hip joint is a weight bearing joint whereas the shoulder relies more upon muscles and ligaments for stability. The other major difference between the two joints is the socket where the Glenohumeral head rests in the shoulder is much more shallow than that of the hip socket, which makes it the most mobile joint in the body. Shoulder injuries are a common problem with your average Joes/Janes, and especially in "Overhead" athletes (baseball players, quarterbacks, tennis players, volleyball players, etc.). This joint can be overused and many problems can occur. However, I am not here to explain the anatomy of the shoulder, I am here to talk to you about a particular exercise(s) to avoid to continue good shoulder health.

                The one exercise I have repeatedly seen performed by gym goers and athletes (that should be avoided at all costs) is the "Bench Dip", or whatever you want to call it (pictured below). I understand it is supposed to work the triceps and it is a regression of an actual dip; however, the movement  performed during this exercise is detrimental to shoulder health. I don't agree with using regular dips for some of my athletes, either; however, I have used other variations of dips with success. Bench Dips should be on the Gym Exercise Banned List along with: Behind-the-Neck Lat Pull-Downs and Behind-the- Neck Military Press.

 

               

                You can see, in the picture above, how the elbows go behind the body.  This causes the Glenohumeral Head to slide forward and push against the Labrum of the shoulder. When the head is pushed against the labrum in such a manner, you are going to be susceptible to an injury, labrum tear, AC joint injury, or shoulder pain.  An injury may not happen immediately, but over time you will most definitely see more risk than reward from repeatedly performing this type of exercise.  Usually, this exercise is used as a beginner exercise, which is even worse because the person does not have the motor control, muscular development, or strength at this point. This exercise should just be avoided all together.

                This exercise is  something that should be avoided by the average gym-goer.  More importantly, "overhead athletes", in particular baseball pitchers, should avoid it at all cost. If your trainer has you doing these....Run! Remember, the motion of a throw causes the gleno-head to slide forward in the eccentric portion of the throw as the ball passes behind the shoulder. Obviously this needs to happen if you want to be a competitive pitcher; however, exercises that cause more stress and overuse need to be re-thought before they are just thrown into a program. There are definitely better exercises to use to help you get positive results. Train Smart!