Dip Shrugs
http://www.youtube.com/watch?v=ZYYEFHL44W0
http://www.youtube.com/watch?v=xCp-YynBEvE
Straight Leg Sit-ups
http://www.youtube.com/watch?v=PcHI2rQ04EQ
http://www.youtube.com/watch?v=p-QqShelgLA
http://www.youtube.com/watch?v=aHpl9MxImps
Corporate Strength—Knowledge Management
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- Jason Spray MS, CSCS, SCCC, USAW
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Team Spray
Jason Spray
Jason serves as the director of Strength and Conditioning at
EJ Leverette
E.J. is the Assistant Strength and Conditioning Coach for the Middle
Drew Shea
Drew is a Certified Athletic Trainer responsible for
Progression to more intense, high impact training sessions should be deliberate and periodized with attention spent to strengthening dorsi-flexion. The formation of shin splints or condition called Medial Tibial Stress Syndrome (MTSS) – general shin soreness, trauma or overload to musculature and connective structures - typically occur when progression and volume is too rapid.
Here are some tools and strategies to help alleviate and overcome shin splints.
Barefoot Warm-ups / Light Worksets
Take off your shoes for your dynamic warm-up and keep them off during your first few light worksets
Stretch
Gastroc / Soleus / Achilles
Strengthen
Dorsi-flexion / Inversion / Eversion
Tibialis Anterior / Peroneus Tertius / Extensor Digitorum Longus
Plantar Fascia / Peroneals / Gastroc / Soleus
Ice Massage
Homemade Cryocup
Some other considerations:
- Don’t forget to improve soft-tissue quality all along entire kinetic chain
- Work on improving hip mobility, in addition to, ankle mobility
- Engage in ground based, multi-directional, compound and unilateral, bodyweight and resisted movements
- Cold water submersion followed by soft-tissue modalities can be substituted for cryocup
- Band tensions can be increased as strength and proficiency of movement improves
- All movements should engage a full range of motion to ensure optimal muscle fiber recruitment and strength in greater articulations – i.e. strength mobility