4 Rehab Exercises For Shin Splints

Medial Tibial Stress Syndrome or shin splints is an overuse injury characterized by pain or tenderness on the inner side of the shin bone (tibia) closer to the ankle. This pain is caused by repetitive stress from the muscles/connective tissues surrounding the shin bone (tibia), leading to inflammation around the bone. This is one of the most frequent injuries occurring in runners with a rate of 13.2-17.3%

Here are four exercises that I like to incorporate into an athlete’s treatment plan:

1️⃣Ankle Dorsiflexion Mobilization

2️⃣Wall Supported Banded Single-leg Fire Hydrants

3️⃣Single-leg Hip Airplanes

4️⃣Single-leg Bridge Holds

If you are currently dealing with shin splints or experiencing pain when running, we can help!

Improving Rotator Cuff Stability: Shoulder Taps

The shoulder tap exercise targets the rotator cuff muscles and other muscles around the shoulder isometrically. This makes it an excellent entry point to improve shoulder stability, especially if dealing with an injury such as shoulder impingement or rotator cuff strain/tendinopathy

When performing shoulder taps, ensure your chest is positioned over your hands, keep elbows fully extended, and neutral spine. Make sure to keep body sway to a minimum

Here is a shoulder tap exercise progression:

🔸Perform 3 sets of 10-12 reps on each arm

1️⃣Shoulder Taps on Knees

2️⃣Shoulder Taps on Elevated Surface

3️⃣Shoulder Taps in Push-up Position

4️⃣Shoulder Taps in Bear Crawl Position

If you are experiencing shoulder pain or currently dealing with an injury, we can help!

Training Your Muscles Eccentrically For Downhill Running

Eccentric exercises mimic the muscle lengthening action we rely on when running downhill. Performing eccentric strength training has been shown to limit the effects of exercise-induced muscle damage caused by downhill running and maximizes strength production.

Here are some eccentric exercises to incorporate into your training:
🔸Perform movements slow and controlled, focusing effort on the way down
🔸3 sets of 8-10

1️⃣Eccentric Single-Leg Box Squat

2️⃣Eccentric Anterior Step-Down with Slant Board

3️⃣Eccentric Single-Leg Hamstring Curl with Foam Roller

4️⃣Eccentric Single-Leg Hip Thrust

5️⃣Eccentric Single-Leg Heel Raises

6️⃣Eccentric Single-Leg Soleus Heel Raises

If you are experiencing pain when running or currently dealing with an injury and need help, contact us for a discovery call!

References: Douglas J, Pearson S, Ross A, McGuigan M. Chronic adaptations to eccentric training: a systematic review. Sports Med. 2017;47(5):917–41.
Saunders PU, Pyne DB, Telford RD, Hawley JA. Factors affecting running economy in trained distance runners. Sports Med. 2004;34(7):465–85.
Barnes KR, Kilding AE. Strategies to improve running economy. Sports Med. 2015;45(1):37–56.

Reverse Nordic Curls To Improve Tight Hip Flexors

The Reverse Nordic Curl is a great way to strengthen the hip flexors eccentrically and address hip tightness due to muscle weakness

When performing this exercise, keep your rib cage down when performing this exercise, and engage your core to maintain a neutral spine throughout the motion. Start with band assist and progress to no assistance when you can maintain proper form.

1️⃣Reverse Nordic Curls with Band Assist

🔸Perform 3 sets of 8

2️⃣Reverse Nordic Curls

🔸Perform 3 sets of 8

Give these a try! If you are experiencing pain or currently dealing with an injury and need help, contact us for a discovery call!

3 Exercise Variations To Improve Ankle Stability

Why should you train ankle stability?

Single-leg ankle stability is essential for any sport that involves running, accelerating, decelerating, and lateral motions. Improving SL ankle stability is especially important for returning to sport after a repetitive stress injury such as plantar fasciitis, post tib tendonosis, and medial tibial stress syndrome (shin splints)

Here are 3 single leg RDL exercise variations that will challenge your ankle stability:

🔸Perform 3 sets of 8 repetition
1️⃣SL RDL balance with arm
2️⃣SL RDL to knee drive
3️⃣SL RDL with hip rotation

If you are experiencing pain or currently dealing with an injury and need help, contact us for a discovery call!

Warm-Up Circuit to Improve Your Front Rack Barbell Position

The front rack position is required when performing lifts such as cleans, front squats, and push presses. This position requires thoracic spine extension, lat muscle flexibility, and shoulder external rotation mobility.

Here is a quick warm-up circuit to prep your shoulders and spine for the front rack position:

Perform 3 Rounds
1️⃣Thoracic Extension w/ Elbow Flexion and Extension - 5x
2️⃣Thoracic Extension w/ Shoulder Lift Offs - 5x
3️⃣Front Rack Elbow Wall Slides - 5x

Give these a try!

Thoracic Extension w/ Elbow Flexion and Extension

Thoracic Extension w/ Shoulder Lift Offs

Front Rack Elbow Wall Slides

Plyometric Exercise Progressions For Running Speed and Efficiency

Why should you start doing plyometric exercises?

Plyometric exercises are a great way to improve your rate of force development and energy storage through your tendons. This translates into faster and more efficient running by increasing your maximal force output when your foot hits the ground.

Here is a plyometric exercise progression starting from easiest to hardest:

Jump Lunges w/o Switch

Jump Lunges w/ Switch

Single Leg Sprint Jumps

If you are interested in working with us, schedule a free discovery call!

3 Core Exercises To Improve Your Running Form

Maintaining trunk stability throughout your run is crucial for efficient form.

Here are some exercises that will not only work on your core but also challenge coordination and motor control between your arms, legs, and trunk:
Perform 3 Rounds

1️⃣ Pallof Press with Marching - 15x each leg
2️⃣Push-up Position with Hip Marches - 20x each leg
3️⃣Thread The Needle into 90/90 Leg Position - 8x on each side

Pallof Press with Marching - 15x each leg

Push-up Position with Hip Marches - 20x each leg

Thread The Needle into 90/90 Leg Position - 8x on each side

If you are interested in working with us, schedule a free discovery call!

3 Dynamic Warm-Up Exercises For Your Pre-Run Routine

Why Should You Perform Dynamic Warm-ups Pre-Run?

Performing dynamic warm-up exercises before your run is important especially if you've been sitting at a desk, carrying a heavy bag, standing with bad posture, or walking in heels the whole day.

These exercises can help reset your muscles, improve your motor control, and prepare your nervous system for running.

1️⃣ Hamstring Scoops - 15x

2️⃣ Lunge + Thoracic Rotation - 15x

3️⃣ A-Skips - 20x

If you're not moving well, you definitely won't be running well. Give these a try before your next run!

Rearfoot Strike versus Forefoot Strike, Which one is better?

This is a common question that I come across with many runners, which foot strike pattern should I choose to help me run better?

There is little scientific evidence showing that one-foot strike is more beneficial than the other. A rear-foot strike is more commonly seen in recreational runners and transitioning to a forefoot strike does not mean improvements in running economy or reduced risk of injuries.

However, there are certain situations where transitioning to a different strike pattern can help. This is based on many factors such as injury history, running analysis findings, movement assessment, footwear etc.

If you are in the process of changing your foot-strike pattern, make sure to modify your running mileage/training accordingly and perform specific strength exercises to help your body transition smoothly.

If you are interested in working with us, schedule a free discovery call!

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Xu Y, Yuan P, Wang R, Wang D, Liu J, Zhou H. Effects of Foot Strike Techniques on Running Biomechanics: A Systematic Review and Meta-analysis. Sports Health. 2021 Jan/Feb;13(1):71-77. doi: 10.1177/1941738120934715. Epub 2020 Aug 19. PMID: 32813597; PMCID: PMC7734358.

Thompson, Missy et al. “The Coupling of Stride Length and Foot Strike in Running.” Frontiers in sports and active living vol. 4 768801. 12 Apr. 2022, doi:10.3389/fspor.2022.768801

Runners: 3 Strength Exercises to Incorporate Into Your Training

Why you should add single-leg exercises into your workouts

Running is essentially jumping from one leg to the other repeatedly. That is why efficiently absorbing load through a single leg is crucial.

Here are 3 strength exercises incorporating single leg loading to help improve your running:

1️⃣ Loaded Marches - 3 x 30-40 seconds

2️⃣ Band Single Leg RDLs - 3 x 10

3️⃣ Front Rack Reverse Lunges - 3 x 10

Overhead Shoulder Warm-Up Exercises

I usually have issues with end-range shoulder flexion during overhead loading, these exercises help prepare my shoulders by increasing my range of motion and stability in those positions.

Here are some of my go-to warm up exercises that I use to prep my shoulders for overhead lifts. Use light to medium weights (this is just a warm-up)

1️⃣ Thoracic Extension + Unilateral Elbow Liftoff

🔸Find an elevated surface to rest your elbows on
🔸With both hands touching your shoulder drop your chest towards the floor while maintaining a neutral spine
🔸Lift one elbow off the surface and hold for 5 seconds

2️⃣ Landmine Shoulder Rotations

🔸Start at end-range shoulder flexion with neutral spine
🔸Lower the barbell to one side and bring it back up, make sure the motion is slow and controlled

3️⃣ Bottoms-up Kettlebell Presses

🔸Start at a 90/90 elbow/shoulder position
🔸Press dumbbell up into end range shoulder flexion and hold for 5 seconds

3 Exercises for Foot/Ankle Repetitive Stress Injuries

What Can Cause a Repetitive Stress Injury?

Repetitive stress injuries of the foot and ankle commonly occur in runners of all levels. There are many factors to consider leading up to this kind of injury including injury history, tissue capacity, training load, recovery, and equipment.

How to Treat a Repetitive Stress Injury?

The goal of these exercises is to start the process of desensitization as well as rebuild injured tendons/soft tissues. We want to gradually expose the injured area to time under tension before progressing to more demanding movements.

Here are some rehab exercises to treat a repetitive stress injury at the foot/ankle:

1️⃣ Isometric SL heel raise

3 sets of 30-45 sec. holds

2️⃣ Isometric Wall sit + soleus raise

3 sets of 30-45 sec. holds

3️⃣ Isometric lunge + heel raise

3 sets of 30-45 sec. holds

If you are dealing with a repetitive stress injury that doesn’t seem to get better, contact us to see if we can help!

Bridge Exercise Variations to strengthen your hips and core

Benefits of Performing Bridging Exercises

The bridge is a great exercise for strengthening your glutes, hamstrings, and core. These exercises are great to incorporate into a rehab program before introducing higher-level strength training.

Here are a few bridge exercise variations you can try:

1️⃣ Bridge Marches

2️⃣ Bridge Walk-Outs

3️⃣ Bridge with Foam-Roller

4️⃣ Single Leg Bridge

5️⃣ Single Leg Bridge with Slider

The Most Effective Training Program is a Consistent One

The Key is Consistency

There are many great training and rehab programs out there but none of them will work if you are not consistent with it. It takes many hours of practice to master a certain skill, this is also true for lifting heavier, running faster, and recovering from injury. Consistency is how your body will adapt and progress.
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During an initial evaluation with us, we will find and prioritize areas of weakness that need to be addressed. You won't be overwhelmed with too many exercises, we will pick the lowest hanging fruit first before scaling up. We know that many factors can affect consistency and building an individualized program that fits into your lifestyle is key.

Find out if we're the right fit for you, and schedule a free discovery call!