Phate's Journal

This is something I picked up a couple of years back when I had shin pain.

Irrespective of what type of exercise you do, it is important that you always include an adequate and specific warm-up and cool down. The muscle area you are describing as being tight is called the Tibialis Anterior muscle. These muscles are quite difficult to stretch but one way I have found to be very successful with my clients is described below.


• Remove your shoes and sit on the edge of a sturdy chair, both feet flat on the floor.
• Place your right ankle across your left knee and take hold of your right foot with your left hand.
• Pointing your toes, gently pull your toes away from shin. You should feel a mild stretch up the front of your shin area.


This stretch is better carried out after exercise during your cool down. Hold the stretch for approximately 16-20 seconds.
 
How is running on your mid-foot good? Thats the reason i got issues on my right shin because i landed on the middle of the foot( which made it slap ), instead of trying to land lightly and roll forward

I have ****ty old basketball shoes i use for running.
 
You should get some better shoes! Do you wear the shoe from the inside of your foot more than the outside?

Mid foot running is generally considered better for two reasons. The first is that the mid foot is bigger and allows a greater area for the strike force impact to be transfered across as per newtons law that every action must be mactched by an equal or opposite reaction.

The second reason is that hitting on the mid foot causes less braking force when you run. By hitting with your heal you generally hit out in front of you causing a backwards force reaction off the ground.

Im just trying to find the article where I read all of this from but I think it was on the journal of applied exercise physiology and I dont subscribe anymore!
 
This might be interesting to you, He talks about mid foot running and references some studies in there. If you search the studies he has referenced then you will get some pretty scientific reasons.

I used to work in a shoe shop so I spent quite alot of time going through this stuff.
 
Do you wear the shoe from the inside of your foot more than the outside?
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What do you mean?

And it just doesn't make sense, when i land on my mid-foot my foot slaps on the ground and i think that was why i got shin pain.

Thanks will read.
 
also, if you strike down at the heel the power can only be transferred straight up the bone to the knee, while on the mid foot you can fix that by letting the muscles (calf) take up for more of the force.
 
Karky said:
also, if you strike down at the heel the power can only be transferred straight up the bone to the knee, while on the mid foot you can fix that by letting the muscles (calf) take up for more of the force.
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Exactly, Just run how it feels natural to run and you shouldnt have a problem. Your body will naturally chose its gait. When I say about the shoe wear I mean when you turn your shoe over and look at the sole does it look like it is worn out more on the inside or outside of the foot.
 
10 KM

Split into 2 5K's

Senior week, so don't have to show up to school till 11, which is great. Will probably do some lower body tommorow morning.
 
300 workout

50 pull ups
50 push ups
50 deadlifts
50 box jumps
50 clean and press
50 floor wipers

later on

Military press 2x10x105, 1x8x105
Bo row 4x9x105
Bench 4x7x135
 
Military press 2x10x105, 2x7x105, 1x3x105, 1x8x95
weighted chins( bw + 15 ), 6,5,4,3
Bo row 3x6x115
Bench 3x8x145
weighted dips( bw + 30 ) 10,7,7
superset
Tricep ext 3x55xfailure
curls 85x10, 75x10, 65x10, 55x10, 45x10, 35x10 No rest

Been pretty swamped lately.
Senior project, uni placement test on saturday, government outline i was typing for 6-7 hours last night.
damn, last month of school and im out...
 
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theGOOCH said:
pssshh! Who shaves anymore:D
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Yeah mate, I just let it go and shave once a week or so. Its bad now phate. But wait for tomorow Muahahahha:jump1:
 
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