Author Topic: Shin Splints during plyo's  (Read 2997 times)

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D4

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Shin Splints during plyo's
« on: July 09, 2012, 09:44:17 pm »
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Hey Lance, 2 quick questions:

1)  Have you had experience with shin splints before?  They always start hurting during my SL bounds.  During sprints they don't hurt though.  They also hurt during basketball sometimes.  Is this something where I can just keep fighting through it and my body will eventually adapt?

2)  I started doing Natural GHR's at home, eccentrically, pushing off on the concentric, but I was wondering if I was doing it right.  I looked at many videos and did my own research but still confused.  Are you supposed to be able to work your glutes from these, or are natural GHR's just a purely hamstring workout?

As usual, thanks for the help.
« Last Edit: July 09, 2012, 10:10:22 pm by D4 »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LBSS

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Re: Shin Splints during plyo's
« Reply #1 on: July 09, 2012, 10:32:47 pm »
-1
Hey Lance, 2 quick questions:

1)  Have you had experience with shin splints before?  They always start hurting during my SL bounds.  During sprints they don't hurt though.  They also hurt during basketball sometimes.  Is this something where I can just keep fighting through it and my body will eventually adapt?


jesus christ, at least try.
« Last Edit: July 09, 2012, 10:34:29 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LanceSTS

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Re: Shin Splints during plyo's
« Reply #2 on: July 09, 2012, 11:02:58 pm »
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Hey Lance, 2 quick questions:

1)  Have you had experience with shin splints before?  They always start hurting during my SL bounds.  During sprints they don't hurt though.  They also hurt during basketball sometimes.  Is this something where I can just keep fighting through it and my body will eventually adapt?

2)  I started doing Natural GHR's at home, eccentrically, pushing off on the concentric, but I was wondering if I was doing it right.  I looked at many videos and did my own research but still confused.  Are you supposed to be able to work your glutes from these, or are natural GHR's just a purely hamstring workout?

As usual, thanks for the help.


 We have been extremely successful with managing shin splints once I implemented heel walks for 40yds x 3 sets done 3 x a week. 

Couple that with ice/stretching the tib anterior/soleus/gastroc, and you will see good results.  Usually doesnt take long to notice improvement, and once youve healed keep the heel walks in as a workout finisher periodically to maintain lower leg health. 

 It really is that simple, dorsi flex your feet as high as you can, walk for 40 yds, rest, repeat. Alternating with toe walks is good for calf and achilles tendons as well, but even without them the heel walks are effective on their own.

 

re nghr: I dont like them nearly as much as ghr on a machine.  You are correct in that it is almost purely a hamstring exercise, and if youre on the floor youre punishing your patellas as well.   Ghr on a ghr bench is a glute/ham exercise, and you can progress it all the way to the point you would be doing a natural ghr, only without the knee cap getting smashed.   

 If someone has already extremely strong hamstrings, its possible to make the natural ghr a glute exercise as well, however that is very rare to see it happen.  Check adam archulettas training vid on youtube for example.
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acole14

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Re: Shin Splints during plyo's
« Reply #3 on: July 10, 2012, 12:57:13 am »
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Hey Lance, 2 quick questions:

1)  Have you had experience with shin splints before?  They always start hurting during my SL bounds.  During sprints they don't hurt though.  They also hurt during basketball sometimes.  Is this something where I can just keep fighting through it and my body will eventually adapt?


Sorry, I had to lol a bit at that  ;D. You should never have to push through the pain. I had problems with shin splints when I started doing bounds again this year, but yeah as Lance says, ice + stretch will work wonders. I'm gonna start doing that heel walk thing myself, sounds good.

Also, how's your technique when you do the bounds? Do you have a vid? I had really shitty technique when I started. I worked on it and although it's nowhere near perfect, it's improved a little I think, and I haven't had any shin splint pain since the change.
« Last Edit: July 10, 2012, 04:49:38 am by acole14 »

D4

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Re: Shin Splints during plyo's
« Reply #4 on: July 13, 2012, 03:47:28 am »
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We have been extremely successful with managing shin splints once I implemented heel walks for 40yds x 3 sets done 3 x a week.  

Couple that with ice/stretching the tib anterior/soleus/gastroc, and you will see good results.  Usually doesnt take long to notice improvement, and once youve healed keep the heel walks in as a workout finisher periodically to maintain lower leg health.  

 It really is that simple, dorsi flex your feet as high as you can, walk for 40 yds, rest, repeat. Alternating with toe walks is good for calf and achilles tendons as well, but even without them the heel walks are effective on their own.

Hey Lance, I tried the 40 yd heel walks/toe walks today at the end of my plyo workout.  Is it normal not to feel much burn in these?  

My shins were hurting again a lot, from my bounds (although my bounds were great today, definitely a PR), but after the heel walks they did feel better and werent hurting much during pick up ball later like it usually does.  Just curious, cause the heel walks themselves were rather easy and I didn't feel much.

Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: Shin Splints during plyo's
« Reply #5 on: July 13, 2012, 04:09:56 am »
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We have been extremely successful with managing shin splints once I implemented heel walks for 40yds x 3 sets done 3 x a week.  

Couple that with ice/stretching the tib anterior/soleus/gastroc, and you will see good results.  Usually doesnt take long to notice improvement, and once youve healed keep the heel walks in as a workout finisher periodically to maintain lower leg health.  

 It really is that simple, dorsi flex your feet as high as you can, walk for 40 yds, rest, repeat. Alternating with toe walks is good for calf and achilles tendons as well, but even without them the heel walks are effective on their own.

Hey Lance, I tried the 40 yd heel walks/toe walks today at the end of my plyo workout.  Is it normal not to feel much burn in these?  

My shins were hurting again a lot, from my bounds (although my bounds were great today, definitely a PR), but after the heel walks they did feel better and werent hurting much during pick up ball later like it usually does.  Just curious, cause the heel walks themselves were rather easy and I didn't feel much.



nah, youre not doing them right if youre not feeling like your lower legs are on fire.  You have to dorsi flex your feet HARD, and keep them there the whole time.  Toes should be high in the air, and your walk will look stiff legged.  If you have a place that is soft enough ground, do them barefoot, that will help as well.
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D4

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Re: Shin Splints during plyo's
« Reply #6 on: July 18, 2012, 04:02:15 am »
+1
Just wanted to come on here and say you're right as usual.  I wasn't dorsi flexing hard enough I guess.  These heel walks are amazing lol.  I only did them twice so far and I played pick up ball today with 0 shin splints.  As usual, thanks for the help Lance!
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: Shin Splints during plyo's
« Reply #7 on: July 18, 2012, 05:15:37 am »
+1
 Glad that helped man, and yea I have yet to see someone not respond positively to them when done correctly and consistently.
Relax.