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Running image to see the foot Pulling up from ground in response to body free falling in run. 🔹The pull element of the gait cycle is a natural response to ground contact, using primarily gravity, ground reaction force and muscle elasticity. ✅You finish pulling foot Up from ground as center of body (falls) passes over ball of foot ❗️Foot is unweighted, you only pull 2% body weight and use 10% active contraction of hamstring! 🔹Release foot as soon as you break contact with the ground to prepare to pull the other foot. ❓Notice the knee is bent? Knee stays bent as foot Pulls so hamstring reflex can finish pull, bringing ankle under hip during travel.
🔹Gravity controls descent, landing front foot close to under body to recover pose, start free fall, you need to be ready to finish pull!
✅Pulls should feel quick and light, increase in effort should be cardiovascular as you increase fall/speed.
⬅️Swipe to see pull practice for your run. In practice we exaggerate the pull to develop skill, strength and elasticity.
⬅️⬅️Single leg pulls into run. Note that in drill you pull all the way to pose, as you increase fall, release so you can travel in flight phase of run.
#runrx 🔹Get started with a gait analysis or the Free 321Run practice: runrx.fit
𝐒𝐇𝐈𝐍 𝐒𝐏𝐋𝐈𝐍𝐓𝐒 🥴
Shin Splints are usually the cause of increasing running mileage quickly when your body isn’t ready OR changing training surfaces but they can also be caused by a flat foot.
Here are 3 movements to help prevent shin splints:
1. Toe curls
2. Monster Walks
3. Calf raises
I’ve had a few people ask me about the dreaded SHIN SPLINTS so I spoke to Josephine from @exec_physio , a specialist musculoskeletal physiotherapist about this common running injury that she often treats in clinic and online...
Shin Splints (Medial Tibial Stress Syndrome) is characterised by exercise-induced lower leg pain commonly seen in runners.
💢Pain on applying pressure to lower shin
💢Pain during exercise
💢Dull ache following exercise that can last hours or days
💠Rapid increases in training - too much, too soon!
💠Poor hip/foot/ankle control
💠Reduced/excessive ankle movement
💠Forgetting to do strength & conditioning training
🔬The science: repetitive traction forces applied to the soft tissue and outer layer of the bone lead to inflammation. Sometimes the normal bone remodelling processes cannot keep up with the increases in training loads and, if left untreated, shin splints can cause tibial stress fractures.
During your online physiotherapy session @exec_physio will assess your 1️⃣ lower limb range of movement, strength and control to optimise your running biomechanics and reduce shin loading 2️⃣ footwear to ensure you are running in shoes which provide enough stability and shock absorption 3️⃣ training regime and load to ensure adequate strength and conditioning and eliminate erratic loading habits.
PB Club members get a 20% discount for online physiotherapy in June and July 2020 (just say you’re a PB Club member when you book).
Enjoy your running and stay injury free! ❤️
Wenn ich mir was wünschen könnte, dann wären es definitiv schmerzfreie Schienbeine. 😕🧚🏼♀️ Eigentlich dachte ich dass ich das Problem mittlerweile im Griff hab. So schnell ist die Hoffnung jedenfalls zerschlagen. 🔨🙄 Seit dem #virtualmarathon vor einer Woche melden sich die Beine wieder. 🙋🏼♀️🦵🏼 Den Schmerz hab ich keine Sekunde vermisst und ich wär froh wenn man ihn einfach so wegpusten könnte. 💨 Zumindest sind momentan keine Wettkämpfe deswegen gefährdet. 🥇 Somit sind jetzt erst mal gemütliche kurze Läufe und Radfahren angesagt. 🚴🏼♀️ @brooksrunningde @brooksrunning @bauerfeindsports @garmin_beatyesterday @garmin #garmin #forerunner945 #shinsplints #pusteblume #laufenlaufenlaufen #laufenverbindet #laufenmachtspaß #runners #instarun #laufen #läuft #run #running #fitgirl #fitfam #runnerslife #laufenmachtglücklich #laufliebe #marathontraining #marathon #runnersofinstagram #runhappy #runrunrun #runisfun #runninggirl #runnerscommunity #instarunner #instarunners #training
Running image to see the benefits of pulling vs pushing in run.
❌Runner is pushing off back foot, knee extended, body travels up, leg will travel back, loading calf and hamstring, and lifted leg will have to land early. ❗️All unnecessary actions that increase time on ground and impact.
✅Pulling foot Up in response to body falling forward, 🔹he has released foot to travel, hamstring reflex finishes pull, gravity lands lifted foot ⬅️Swipe to video demo of push vs pull
⬅️⬅️Swipe to see an exaggerated single leg pull drill to develop pull as your natural response in run
#runrx 🔹Clinics, gait analysis or 321Run online: runrx.fit
Running drills are a great way to keep training and enjoy the benefits in your run! ✅Double pulls develop skill, muscle tendon elasticity and strength for a quicker pull response off ground.🔹Curb pull: bodyweight on ball of foot, knees bent, holding shoulders over hips ✅Pull curb foot Up from ground and release to immediately pull other foot, feel the quick change of support ❗️Gravity takes care of landing, you only pull 🔹Try 10/side and release to run a few steps. Note how low the curb is, you can do this without curb or progress up in height as you practice, have fun!
#runrx ❓Have you gone through the free 321Run practice on the website? runrx.fit ✅
*Will be going LIVE this week!
3journal_no.4️⃣ So, as promised I am sharing my running progress after my injury, which didn't end as planned.
22.4. - Injury ⛔
28.4. - 7.5km, with pain after 4km❌
7.5. - 4.3km, 18min - no pain at all✔️
9.5. - 5.4km - 25min no pain at all✔️
11.5. - 6km - 28min no pain at all✔️
12.5. - 7km - 32min little pain after ➖
14.5. - 8km - 36min painless✔️
15.5. - 13.2km - 1h little pain after ➖
18.5. - 14km - 1h fartlek painless✔️
20.5. pain came back after the WU⛔
So I covered 60km of very light running in 11 days of progressive comeback. Last few weeks before injury was 60km my average weekly distance. 📈
I hope you'll find this post usefull, if you will ever wonder how not to come back from shin splints injury.
Comment if you have some thoughts and about this progress.😉 🍀
Time to rest❗
@trilifemag @imtrinews @triathlon_channel @tri3oost @viraltriathlon @runplanet
#ironmantraining #ironmantriathlon #ironmantri #triathlonlife #triathlonmotivation #triathlon_world #wearetriathlon #humansoftriathlon #toptriathletes #injury #shinsplints #running #timetofly #timetorest
Ankle openers and plantar roll progression, strength and strength care for your run.
🔹Single leg ankle openers, start with bodyweight on ball of standing foot, open ankle on other ✅Bring hips down and sit back to open ankle, lift with hip to stand, keeping weight on ball of support foot. 3-5/side 🔹Progress to plantar rolls: start seated on feet, lift hips and curl toes under, roll back, hold at bottom of squat 🔹Have fun!
#runrx 🔹Get started with Free 321Run practice: runrx.fit
Minor leg injuries are common. Symptoms often develop from everyday wear and tear, overuse, or an injury. Leg injuries are most likely to occur during:
Sports or recreational activities.
Work or projects around the home.
Most leg injuries in children and teens occur during sports or play or from accidental falls.. .
The risk for injury is higher in contact sports, such as wrestling, football, or soccer, and in high-speed sports, such as biking, in-line skating, skiing, snowboarding, and skateboarding. .
.Knees, ankles, and feet are the most affected body areas.
Older adults have a higher risk for injuries and fractures because they lose muscle mass and bone strength (osteoporosis) as they age. They also have more problems with vision and balance, which increases their risk for accidental injury.
Most minor injuries will heal on their own, and home treatment is usually all that is needed to relieve symptoms and promote healing.
Acute (traumatic) injury
An acute injury may occur from a direct blow, a penetrating injury, a fall, or from twisting, jerking, jamming, or bending a limb abnormally. Pain may be sudden and severe. Bruising and swelling may develop soon after the injury. Acute injuries usually require prompt medical evaluation and may include:
rupture of Achilles tendon.
Pulled muscles (strains)
Broken bones (fractures). #lowerleg
Shin Pain! 🏃♀️🏃♂️
With so many people adjusting their routine thanks to COVID we are seeing more and more people present with shin pain and soreness from increased load of walking and running.
Today’s learning and professional development is around shin soreness and pain and how we can best help you reduce your pain with the best latest clinical evidence. 👌
If you or anyone you know are experiencing shin pain get in touch with us to discuss how we can help you! 😊
#hobartexercisephysiology #shinsplints #running #pain
Using #yogablocks for #middlesplits After 3 days without training because of #shinsplints I didn’t think I’d still have full splits but I’ve still got it! •
#splits #fullsplits #splitsprogress #boxsplits #flexibility #flexible #circus #circuseverydamnday #gymnastics #notyoga #aerials #aerialist #aerial #pole #poledancer #poledancing #polefitness #gym #workout #circus #circusarts #flexibilityprogress #exercise #pilates
After 3 days of frustrating resting because of my #shinsplints I went for a 2.6km #run to #warmup Now that I have had left side #splits consistently for so long I’m going to start training #oversplits more. My right side splits is nearly there too. I never thought I’d get either even though I trained #gymnastics and #circus for years! •
#splits #fullsplits #splitsprogress #flexibility #flexible #circus #circuseverydamnday #gymnastics #notyoga #pole #poledancer #poledancing #polefitness #silks #tissu #aerialsilks #gym #workout #circusarts #flexibilityprogress #exercise #pilates #yoga #notyoga
Standing hip circles, increase balance and range of motion for your run.
Try adding in a few as part of your next warm up. 🔹If you have a small ball, try placing between hip and wall for post run active recovery. Feels great, enjoy!
#runrx 🔹321RUN Online Course is open through tonight! Daily skill, strength and self care to get you running pain free! runrxonline.com
Reassess -> make a plan -> keep moving forward 🙂
Yahoo!!! Miles are going up!
Taking a couple days off though... I’m starting to feel some shin splints coming on... dang it.
So I’m listening to my body, I have played with my marathon training schedule to give me some time off and reduce the miles a little bit. Bought myself some compression sleeves to run in and for the long mile recoveries from here on out.
I’m going to do some Strength training with some cross training for the next week to keep my aerobic tolerance up.
Sometimes the training doesn’t go how we’d expect it to. 🤷🏼♀️ #marathontraining #shinsplints #recovery #keepmovingforward #monthlymileage
HOW TO FIX SHIN SPLINTS
What are they: shin splints, or Medial Tibial Stress Syndrome occurs when a mixture of biomechanics, strength and training load all collide in the worst possible way and lead to inflammation and pain along the inside edge of your shin bone. Once they start, they’re very hard to keep at bay due to the location and mechanics involved.
Which muscles are involved: Usually the soleus is the main offender, as it is also the primary muscle involved in force absorption during running.
Cause: Shin splints are usually the result of a training error (too much loading too soon) in the presence of biomechanical factors that exacerbate this, like a midfoot strike pattern, or asymmetric loading (more weight landing on one leg) due to an unresolved past injury.
How to fix: ultimately, you need to address the causes. Did you just start running and ramp up your mileage too quickly? Did you have a stress fracture or ankle injury that you didn’t rehab and rushed back from? Get it checked out.
My go to for rehabbing shin splints starts with analysis to determine the cause: biomechanics, strength, or training errors. I’ll probably also do a running analysis. Then, fix the mechanics and improve the load capacity of the tissue.
A good starter program should look something like this:
-lacrosse ball to the bottom of the foot (it’s all connected)
-foam rolling to the soleus
-soleus loading isometric
-soleus heel raise with inversion control
-anterior ankle strengthening to improve eccentric control
-end range hip extension to make sure you’re accessing your gastroc during toe off
If you need more help DM me or find me at rehabwithtyler.com where I offer virtual consultations, running analysis and strength programs.
Sunday run day 🏃♀️ I can barely run these days so every run to me is special.
Shin splints feels like the worst injury ever! They just don't seem to want to go away 🤕 7 months
If you get shin splints, how do you manage yours? ▪️
▪️ #runner #running #injury #triathlete #cardio #instarunner #shinsplints #MTSS #injured #injuredrunner #recovery #tri #training #run #trusapian
Went on a little run to see how the shins are feeling. There was some twinginess in one leg, but totally pain free in the other. I’ll take that as a win. I’m not ready to dive right back into training, but definitely making progress.
I can’t say I’m not super jealous watching everyone meet their May miles goals, and I can’t wait to get back out there and start piling the miles back on (slowly 😬).
#run #running #marathon #marathontraining #nike #nikerunclub #nikeruncoach #mindonthemarathon #runhappy #runnergirl #runstagram #igrunner #runinspiration #runnersofinstagram #vegan #veganlifestyle #veganrunner #plantbased #plantbasedathlete #veganathlete #shinsplints #shinsplint #shinsplintrecovery
RUNNING: Shin Splints
To finish off this weeks posts on running, here’s some further information on one of the most common running injuries - shin splints / Medial tibial stress syndrome!
The number of people running currently has increased significantly, with it being a very accessible and convenient sport!
However, with this comes an increase in overuse injuries. Many have been asking about shin splints and how to manage this injury, so here is a repost of my shin splint information sheet! 🏃♂️ If you are suffering with an injury, or would like any advice regarding health, fitness, injury prevention or training GET IN TOUCH. Video call consultations are available!
Next weeks sport: CYCLING 🚴🏼♀️ #shinsplints #running #run #runners #pain #shinpain #rehab #strength #health #fitness #getstrong #gym #injured #therapy #sportstherapy #physio #physiotherapy #osteo #osteopathy #nike #adidas #wellness #marathon #triathlon #sport #injuryprevention #follow #cycling #bike #bikeride
It has been a long time since I actually competed, competed in a run. Last year I did the fun run here, but no real training. Just did it to try to start running again, but that didn't work. This year the 91km was the challenge that got me back in to race mode.
I miss the excitement, watching people crush goals, the community surrounds the event.
I am committing to run 100kms in June, my goal is that once races start again I'll be ready 😊
What fitness goal are you going to commit to?
⛓SHIN SPLINTS⛓ 🏃♀️ With gyms being closed for the last several months, some of you may have been seeking other forms of exercise you normally don’t do. If you’re like me, you may have increased your running frequency and ended up with some pain in your shins.
🏃♂️Shin splints can be caused by multiple factors, but are considered “over use” injuries. This means that some tissues in your shin area (muscles, tendons, bones) are working harder than they’re used to. Essentially, you may have done a bit too much, a bit too quick, and haven’t given your body a chance to adapt.
An important part of the treatment of shin splints is managing training volume. This means you may have to temporarily reduce your mileage to an amount you’re body is prepared for, and gradually increase from there. It’s also not a bad idea to mix in other modes of exercise such as biking, swimming, or hiking. 🚴♂️🏊♀️🧗♂️
Here are a couple of exercises aimed at strengthening the muscles of the foot and lower leg in order to prepare for increased running volume.
#physicaltherapy #pt #rehab #sportsperformance #strengthtraining #training #crossfit #weightlifting #olympiclifting #njweightlifting #redbank
#redbanknj #monmouthcountynj #running #shinsplints #shinsplintssuck
I know that shin splints can be a very painful problem....especially if you have been doing a lot of running on hard surfaces like concrete and pavement. Check out Paul Ingraham's article on shin splints and how to you can "self treat" through massage and trigger point release :) https://www.painscience.com/articles/spot-03-tibialis-anterior.php
#olympicpeninsulamassage #quarantineselfcare #shinsplints #triggerpointrelease #massage #running #painscience
RX: Shin Splints
🔹Shin Splints are a common ailment in endurance athletes and in athletes who take up new sports with little specific training.
🔹 These are also known as either posterior tibialis tendinitis or anterior tibialis tendinitis depending on location of the pain.
🔹 SS are an inflammatory condition of the outer lining of the bone near their respective muscles due to overuse and biomechanical dysfunction.
🔹 To rehab, we must modify training to reduce intensity in order to allow the tissues to heal. During this down time, it’s pertinent to do some therapeutic exercises to increase some key mobility areas and strengthen the lower limb and proximal hip girdle.
🔹Anterior Tib Myofascial Release
🔹Peroneal Myofascial Release
🔹Ankle Dorsiflexion Mobilization
🔹3D calf stretch
🔹Modified Side Plank Calf Raises
🔹3D Calf Raises
🔹Lateral/Posterior Toe Taps in Plantarflexed Positon
BUT SHE WAS TIRED.
So she rested & you know what?
The world went on & it was okay. She knew she could try it again. " 🌿💚☀️
Ich bin wieder da😍🎉! So eine kleine Social Media Off Season ist glaube ich gar nicht so schlecht gewesen. Aber jetzt freue ich mich, wieder berichten zu können😊! Leider musste ich wegen meiner Infektion am Arm 5 Tage Antibiotikum nehmen, da sich die Vene entzündet hat und durfte gar nicht in die Sonne. Das war natürlich nicht so toll😅. Aber ich habe das beste daraus gemacht und bin dann jeden Tag ein bisschen auf dem Radergometer und auf dem Ruderergometer gefahren und habe ein bisschen Kraftübungen gemacht. Aber sehr stark reduziert zu dem, was ich normalerweise mache. Erholsam war es aufjedenfall, aber ein bisschen langweilig, so ganz ohme Action⚡🙃🙂. Zudem haben sich meine Wadenscherzen leider zu einem leichten Schienbeinkantensyndrom entwickelt. Aber die Knochenhaut ist nur ganz leicht entzündet und ich habe nun eine Therapie dafür und kann gleichzeitig auch laufen. Allerdings richtet sich das Training nach den Schmerzen und ich werde in den nächsten drei Wochen wieder viel rudern, Rad fahren oder auch schwimmen (wenn die Bäder wieder öffnen).🏊🏻♀️🚴♀️🚣♀️ Es ist eine gute Chance für meinen Körper, sich zu regenerieren um ins Bahntraining einsteigen zu können, denn im Sommer werden bei mir hauptsächlich kurze Läufe geübt aber dafür mit hoher Intensität.🌷😊🏃🏻♀️ Also drückt mir die Daumen, dass sich mein Bein wieder schnell erholt🍀🥰. #lovewhatyoudo #coronaseason2020 #running #injury #progressnotperfection #shinsplints #runhappy #summeriscomming #runninginjuries #injuredrunner
Vrijdag liep ik 11km. Langste afstand na de geboorte van Ruíz, stiekem best trots op. Zeker met die warmte. Vandaag sluiten we het weekend af mer een kort herstelrondje. Nog een hele lange weg te gaan. Ik liep 4 jaar geleden 5km op 25min en 10km op 55min. En toen liep ik ook al 21km. Dat waren mijn PRs. Nu beginnen we opnieuw met tellen, nieuwe ronde. Of ik ooit weer mijn oude tempo ga halen? Geen idee. Hoeft ook niet. Wel wil ik langere afstanden gaan lopen. Toch droom ik stiekem nog van een marathon. We zullen wel zien. Fijne zondag nog ♡.
#sunday #running #hardlopen #hardloopmama #runningmom #fitmom #fitgirl #gymfashion #sportfashion #dieet #healthylife #fitdutchie #gym #fitdutchies #gymlife #strong #muscles #recovery #shinsplints #scheenbeenvliesontsteking #roadtothedream #healthyfood #healthypeople #healthygirl
Running image to see the benefits of recovering the running pose on ground.
❓Is he in pose? Ears, shoulders, hips, lifted ankle in line over the ball of foot? ❌His shoulders are in front of hips, lifted ankle behind hip, and front foot extended in front of body. ❗️Over 5 frames on ground to recover pose, this can add up to 30 seconds to your mile! 🔹Remember, we all run through the pose, the extra time on ground waiting for rest of body, increases impact and potential for injuries. You could be traveling in flight!
❓Is he closer to the running pose?
✅Yes, he is now only 2 frames to pose! Ears-shoulders-hips in line, ankle close to under hip.
🔹First you have to practice the pose, then pull to pose to develop frame of reference. Now you can hold to free fall, use gravity to initiate movement, pull foot up from ground and enjoy your run! ⬅️Swipe to see pull to pose ⬅️⬅️Running as a group, everyone using the same gait cycle: pose, fall, pull. Have fun with practice and enjoy the benefits in your run.
#runrx 🔹321RUN Online Course is open! 8 Weeks of daily practice, live coaching, gait analysis, drill check ins, self paced with coaching and community support: runrxonline.com
What a delicious pun 🤣 #DadLife
For those that don’t know what I’m talking about, there’s a highly overlooked nerve, called the Saphenous nerve, that can become entrapped, often at a place called Hunter’s Canal, on the inside of your leg (take a look at pic 1️⃣ for where that is).
Nerves, much like your skin and fascia, have to slide and glide relative to each as you move. Not only that, nerves also have to permeate numerous layers of that skin and fascia, and depending on how much or how little you move, previous injury, the way you sleep, or repetitive postures you find yourself in, nerves themselves or branches of them can get caught up.
A nerve has an associated blood supply as well. So if that nerve gets stuck or compressed, so does the blood supply. That’s kind of important for the health of that nerve and the job it does.
No blood means no oxygen. That problem will likely be expressed as pain. Compression means altered function, that may also mean pain and could bring along with it altered sensation or weakness. All of this can lead to inflammation, which muddies the pain waters.
The hard part? Sometimes they imitate other common problems, so they can get missed. Tricky jerks.
Take a look at pics 2️⃣-3️⃣. Where ya might experience pain, and some further anatomy to get your head around it.
How do you know if this might be you? It hurts to touch the nerve anywhere along it’s path, often especially at that inner thigh. You’ve got some numbness or abnormal sensation anywhere along it’s path. You’ve got pain underneath the knee cap, at the upper inner shin, along the inner border of the shin, or the inner ankle/foot. Not usually weakness here though. Phew 😥
Think this might be you? It’s more common that you think. Stay tuned for a video on how to tell, and how you might treat 🙌🏻
#PatellarTendinitis #Bursitis #PesAnserineBursitis #MCLSprain #Meniscus #Plica #ShinSplints #PlantarFasciitis #SaphenousNerve #NerveEntrapment #KneePain #ShinPain #FootPain #Fascia #OutsideTheBox #SlideAndGlide #ProgressNotProcess
What type of shoes do I recommend⁉️ This is probably the number 1 question that I get asked
Shoes are meant to protect your feet from rocks, glass, hot pavement etc. A well conditioned foot does not need to choose a shoe for support
In general I recommend looking for 3 qualities in a shoe: zero drop, wide toe box, flexible sole. Stack height is based on personal preference. I prefer as little as possible but some people prefer a little more cushion and that’s ok too
I tend to think less is more when it comes to what is on our feet. Being able to connect with the ground and your foot being able to adjust to uneven terrain especially on trails is critical
I tagged several of the brands that I recommend that all have shoes I have worn and enjoyed. If you have any more specific questions comment below⬇️
#run #running #runningmotivation #runningcommunity #trailrunning #trails #runforfun #foothealth #shinsplints #mobility #fitness #fitnessmotivation #fitnessjourney #optoutside #getoutside #pnw #trailrunner #hikersofinstagram #pnwadventures #pnwadventures #marathontraining #girlgetoutside #herpnwlife #pnwoutdoorwomen
Está sem espaço para correr? ✅Foque nos educativos 🎯
Eles irão te ajudar a aprimorar o movimento utilizado para o esporte (biomecânica), o equilíbrio e a postura.
Com isso, as capacidades físicas e motoras também são melhoradas. Além disso, promove um menor desgaste muscular e cardiovascular, ou seja, economiza energia e quando você voltar será com uma melhor técnica e um menor gasto energético.
Acreditamos no poder dos educativos, e por isso nossos atletas são sempre orientados a realizá-los.
Agora vai lá e faz 👊
Another month on the bench! Which I've been totally fine with. I've taken some time off the grid and had a lovely peaceful month. Mileage wise, I have no idea what Ive done because I havent tracked everything, I'm deffo lacking the last 10 days! So of the miles I know its this:
🚶♀️Walking: 46 miles
🚴♀️ Cycling: 242 miles 🌟
Also done plenty of strength and yoga, but I've sadly given up on my push ups (sorry @sloth.training ).
If you follow my stories you'll know I'm still persevering with my headstands...and am now at a PB of 3 mins 22 secs 🎉.
Also done plenty of eating (all the wrong things!) and have gained a little weight so I do need to reign it in a bit.....sad times 😆. 🌟
The last week I've been a bit low on the old mojo....I'm not sure if its too much naughty food sapping my energy, too much work stress, or if it's just the heat. I suspect a bit of all three. I've seen a few posts saying the same..... hands up it this is you too 🙋♀️.
Shin wise.....theyre so much better. I cant believe its taken this long to be honest. I'm normally a good healer...but maybe my bones arent as strong as I thought. I think one leg is better and the other one is nearly there. Now....do I wait a bit longer? or test it out?? I dont want to go backwards in recovery....eek!
Hope you all have a new lease of life with a relaxed lockdown rules....but please still exercise that distance....and carry water!
Run happy, Run safe! 💋
#injuredrunner #runnernotrunning #stressfracture #shinsplints #runnersofinstagram #instarunner #runnerover40 #may #lockdownstrong #lockdowngoals #strength #yoga #headstands #marathonrunner #ultrarunner #cycling #zwiftcycling #walking #mindfulrunner #mindfulness
Yay it's Sunday!🌻 Which means it's BBQ day here for my family! We make it all fresh so there's a lot of prep going on in the kitchen. Meat's marinating, sides are being chopped up & cocktails are being mixed. 😋
I made a fresh batch of my salad dressing (recipe in my story).
This was lunch! Salmon & quinoa salad. YUM
Ngl to you guys, i've been in a big funk the last few days hence the slight inactivity. But I'm trying to power through💪🏼
In other news, I'm pretty certain I have shin splints!🥺 So i'd be grateful for any advice on how to heal/deal with them. 🦵🏼
Hope you're having a great weekend!
#pcos #discoverunder5k #fibromyalgia #shinsplints
Alright who hasn’t had shin splints at some point in their life?!
If you’re new to exercise, amp up your training too fast, or wear improper shoes (even just to walk around in) you’re more prone to this nasty overuse injury.
Ways to improve shin pain and prevent future out breaks include being cautious of the above as well as starting strengthening exercises. .
1️⃣Single leg heel drop to calf raise
Try these before or after a run. These can all be done with a small circle band or no band! I prefer using a band to add some resistance and build more strength.
If you haven’t had shin splints before, what’s your secret?!
#instadaily #fortcollinsrunners #instarunners #instapersonaltrainer #instatrainer #instagood #instafitness #personaltrainer #runner #runnerproblems #healthandfitness #shinsplints #shinsplintssuck #fitness #fitnessmotivation
I got something for your mind, your body... Run that beat! 🏃🏻♀️💨💨💨 #shinsplints #shinsplintsrecovery #run #running #runsolo #runnergirl #hanneruns #retie #kempen #boerenbuiten #natuur #warm #training #takeiteasy #asics #dropthatbeat #sunny #sun #green #health #sport #movingforward #moving #stepbystep
#running #ランニング #nikerunclub #nrc #ナイキランクラブ #shinsplints #シンスプリント #roadtosub35 #サブ35への道 #thanksformedicalstaff #医療従事者に感謝 #blueimpulse #ブルーインパルス #ikebukuro #池袋 #sunshine60 #サンシャイン60 #nike #ナイキ #pegasusturbo #ペガサスターボ
Since isolation has begun, most of us have been forced out of our comfort zone and to try new things - mine was running 🏃♂️
🔸Shin splints or medial tibial stress syndrome (MTSS) is very common amongst runners due to the repetitive overload of stress in the anterior leg muscles causing stress on the shinbones and connective tissues
🔹 A sudden increase in distance, intensity, duration or uneven surfaces, flat feet and poor shock absorbing shoes are large factors that contribute to shin splits
🔸 WHAT CAN YOU DO?
STRETCH AND WARM UP! - loosen up the gastrocnemius, soleus and achilles’ tendon before runs
STRENGTH & CONDITIONING - specifically target important muscles for running by doing exercises such as heel raises, heel toe walking, theraband exercises
the age old RICE treatment while foam rolling for myofascial relief, however be sure not to rest too much, instead opt for low impact activities🏊♂️🚴🏼♂️ in order to keep the blood flowing 🩸
Last clip of the days sesh.
I could feel my right shin burning but I just pushed thru. Trying to get my mind right with everything happening so close to home.
#rxmygym #DoTheThing #TheyRunWeFly #TRWF #JumpRope #JumpRopeWorkout #jumpropefitness #JustJump #jumpnation #SkipTheTreadmill #skippingropeworkout #Skipping #StayHealthy #shinsplints #StayHome #StayHealthy #Wisconsin
Lunge pulls into pigeon hold, skill, strength and stretch combo for your run.
✅Post run is a good time to add in some active recovery. 🔹Start at bottom of lunge, lift hips and pull front foot up to pose, ankle under hip, using hamstring, ✅On third pull, hold pose to fall and pull back foot Up to recover pose, just like during run!
🔹Try a few on each side then hold pigeon for a hip stretch, enjoy
#runrx 🔹321RUN Online Course is open! Daily practice, live, interactive coaching, self paced to make sure you reach your running goals and stay pain free! runrxonline.com
800 miles for the year so far. Honestly did not expect to get this far when I signed up for the challenge, let alone by May. I’ve learned a lot about myself over the last five months, and I’ve challenged myself a lot. Most importantly, I’ve really embraced running - even the shoe addiction and the injuries. 🤪💩 #runtheyear #runtheedge #uncanceledproject #runningmotivation #running #runnersofinstagram #iwalkedtoday #shinsplints
Videos to keep an eye out for on our YouTube channel...
- Continuing our #muscleseries with the #sartorius muscle
- Shin Splints - what is it and how to manage it - most people are doing the wrong things! #calfstretchingisnothelping - Fun workout at the #beach
Make sure to subscribe through our bio link, so you don’t miss these videos. Tag any friends who may be interested in learning about the sartorius muscle, have shin splints, or enjoy #workingoutonthebeach
#youtube #youtubept #physicaltherapy #physicaltherapist #sartoriusmuscle #shinsplints #beachexercise #youtubeeducation #sartoriusstretching #legpain #runnershins #tightcalves #weakcalves #anteriortibialis #exerciseoutside
My hubby is a life-long athlete who does things like 80 mile hilly bike rides for fun. He has loved my sudden interest in fitness, and I gotta admit, it’s been a fun thing to do together! (Except for the time he accidentally threw a medicine ball on my face. That was not fun.)
But today was a FUN little workout on the dock at the lake. 100 pushups, 100 squats, 200 different core strength exercises, and a 3 mile walk/jog. Can’t believe I’m the type of person who now thinks of that as “fun” 🤷🏽♀️🤷🏽♀️
Week 9, day 1 done ✅ 🥳 - Didn’t reach 5k in the allotted 30 mins but I try not to look at my Apple Watch during the run so I couldn’t tell if I’d reached it or not until I was home 🤷♀️ I had quite a big dinner and was feeling pretty sluggish which I think held me back a bit speed wise, my first km split was quite leisurely haha. So determined to smash the sub 30 min 5k by day 3s run! 🏃♀️🙌🏻 Also got in my abs and arms shreddy workout this afternoon 👌 #couchto5k #week9day1 #running #run #jog #joggers #runningmotivation #shinsplints #5k #5krun #shreddy #shreddychallenge
My new RUNNING FACE!
I am someone who has always loved running, jogging and even sprinting! But I have struggled for YEARS with shin splints which has meant that for months at a time I couldn't even jog.
As I chiropractor, I know EVERYTHING there is to know (or almost..) about how to treat and manage shin splints and I have always applied that knowledge to the patients that I care for.
But I never applied it to myself.
I have never given my own body the time and attention that it needed to allow me to return to running - even though I loved it so much. I never valued my own desires and hardly spent any time on myself!
Lockdown has changed this massively and this is the face of someone who has FINALLY defeated her shin splints!
Peace and love!
#shinsplints #selfcare #selflove #personaldevelopment #rehab #dryneedling #foamrolling #injuryrecovery #chiropractic #wellness #injuryfree #shinsplintfree #myarbonnejourney #couch25k #thisgirlcanrun #ificandoitsocanyou #youcanachieveanything #nochallengetobig #bringiton #whatsnext #youcandoit
If you are in need of any help or advice with your running - injury or how to improve - why not contact the Clinic and Tania and myself will be able to help you along. Having completed a faboulous, very detailed course with the @running.physio we are armed with so many more tools to help you keep running and having fun. #running #runforfun #strengthandcondtioning #rehab #prehab #runnorwich #marathon #marathontraining #couch25k #c25k #norfolk #wehavetheremedy #parkrunuk #lochneatonwattonparkrun #cambridgehalfmarathon #londonmarathon #shinsplints #medialtibialstresssyndrome #barefoot #chirunning #breathe #relaxedrunning
My leg strain has really put a downer on my mood this week, I felt like I was making amazing progress on weeks 1 and 2, I was enjoying feeling motivated and getting out and running 3x a week but now I’ve got shin splints it’s really slowed me down, not even being able to go on long walks and get out of the house, without leg pain. A week out of the couch to 5k routine has really made me feel like I’ve taken a step backwards. Also ate a dominos on my birthday with P☠️. We’re only human I guess 🤷🏻♀️ Here’s hoping I can turn it around next week 💪🏻 •
#motivation #quote #selfcare #positivevibes #weightlossjourney #weightloss #autoimmunedisease #lifestyle #naturalhealing #cleaneating #couchto5k #fitness #diet #psoriasis #running #selfhealing #slimmingworld #running #motivationalquotes #mindfulness #mentalhealth #shinsplints
Drinking a pre-workout was definitely one of the best decisions I've made today! I haven't ran 3 miles in a long time!🤸🏻♀️
My shins hate me. But they'll forgive me once I'm in a bikini this summer!👙
#running #runforever #3milerun #shinsplints #runningpains #runninggains #preworkoutfuel #fitness #fitdaily #fitstagram #noexcuses #summershredding #saturdaysweat #bikinibodygoals #fitlifestyles #beingfit #cardiosweatsesh #cardioathome #quarantinerun #gimmetheabs #fitchicksrun #fitgirlslevelup #fitnessforwomen #fitchicksofinsta #runningwomen #dailyfits #dailyfitgram #runninggram #trainlikeanangel #cardiotraining
Reposted from @thephysiofix 🔴SHIN SPLINTS REHAB🔴
♦️Shin splints are very common amongst runners and other athletes that spend a lot of time jumping, running or just being on their feet. The pain is typically dull in nature and can actually be on either the medial or lateral side of the shin bone.
♦️There are several factors that can contribute to shin splints, but one of the most common factors is due to an increase in training load / intensity which causes the tibia (shin bone) to become irritated and the muscles around it to become overworked and inflamed.
🎦Here are some of the strategies I use to reduce shin splint pain with my patients:
1️⃣Mini-Band Toe Lifts (Dorsiflexion + Isometric Control of Eversion)
2️⃣Mini-Band Toe Point + Roll Ins (Inversion)
3️⃣Mini-Band Toe Lifts + Turn Out (Dorsiflexion + Eversion + Hip Ext. Rotators)
4️⃣Heels Elevated Toe Lifts (Dorsiflexion with larger ROM & control)
5️⃣KB Toe Lift Ups with Hip Flexion (Dorsiflexion - pull toes / ankle up through full ROM)
6️⃣Ball Squeeze + Alternating Heel Raises / Toe Raises (Dorsiflexion + Plantarflexion + Post tib control)
7️⃣Alternating Double Leg (2) Hops + Single Leg Landing Drill (to improve control & awareness of lower limb during jumping and landing mechanics (plyos)
♦️These strategies help improve the tissue capacity by strengthening all of the muscles that surround the shin bone (tibia), as well as allow for a gradual graded progression back to running and jumping activities so your body is ready to handle the load which means less risk of future injuries.
👍🏼If you found this helpful, feel free to save and share with your friends!
⬇️Also, let me know what other rehab videos you want me to make in the comments BELOW⬇️
#clinicalathlete #shinsplints #injuryrehab #runninginjury #footpain #plantarfasciitis #runningworld #runners_of_insta #runnerscommunity #happyrunner
Follow @therapyauthority for more
Hoy sábado les vengo a hablar de la famosa periositis tibial.
La tibia🦴 es la superficie frontal de la parte inferior de la pierna🦵🏼. Esta parte del cuerpo está bajo tensión constante cuando caminamos🚶🏻♀️, saltamos🤸🏻♀️ y corremos 🏃🏻♀️.
Una lesión 💥por uso excesivo ocurre cuando se cruza un cierto umbral de tolerancia🤕. Esta es una condición llamada periostitis tibial o espinilla. El dolor intenso 💥 ocurre en la parte delantera, interna, externa y, a veces, en la parte posterior de la parte inferior de la pierna🦵🏼.
Si no se trata, este dolor🤕 puede provocar fracturas por estrés de la tibia💥🦴. Las espinillas se producen debido al daño y la inflamación de los tendones musculares🥩 unidos a la tibia. El dolor puede ser bastante insoportable, lo que obliga a las personas a descansar🛌🏻 por períodos prolongados para permitir que la inflamación sane.
Para los fines de este post me refiero a irritación de los músculos en la parte frontal/externa de la tibia🦴. Estos músculos 🍖 funcionan para controlar el pie durante el impacto del talón en el piso cuando caminamos🚶🏻 o corremos🏃🏻. Así como también para levantar el pie del piso para dar el siguiente paso
Visite a su Kinesiologa/o si:
• Hay un dolor🤕 persistente después del ejercicio o la actividad física🏋🏻. El dolor no desaparece después de 3-4 días de descanso con la aplicación de hielo ❄️en la articulación o la extremidad.
• Hay un dolor sordo que se repite con la actividad🤕.
• El dolor no se resuelve con medicamentos💊 de venta libre para el alivio del dolor.
• La parte inferior de la pierna🦵🏼 está hinchada o muestra signos de hematomas después de las actividades.
Les gustó? Quieren un video con algunos ejercicios para la periostitis?
#periostitistibial #shinsplints #kinesiologiadeportiva #physio #movilidad #mobility #deporte #runnig #runners #atletas #athlete #kinesiologia #deporte #fisioterapia #kinesioasuncion #rehabilitacion #pain #kinesiologiapreventiva
Seen it to many times😭 •
#longjump #highjump #triplejump #polevault
#discus #shotput #Javelin #hammerthrow