Shin Pad
Conditioning Your Shins for Muay Thai
A lot of Muay Thai fighters look to condition their shins by kicking hard wood or something similar. This is not a good way to go about doing this an...
Shin Pad
Conditioning Your Shins for Muay Thai
A lot of Muay Thai fighters look to condition their shins by kicking hard wood or something similar. This is not a good way to go about doing this and may result in injury. If you want to properly condition your shins, then you'll need to kick something a bit softer than a hard wood. Certain soft woods can be kicked with moderate intensity, but you still run the risk of damaging your shin.
Kicking hard objects damages your shin because, frankly, they are usually harder [or at least less brittle] than the bone in your shin. This will lead to the bone getting a bunch of small fractures that can culminate in a serious injury or break. This is something you want to avoid when conditioning your shins because it can lead to long term damage that may be irreparable.
The correct way to condition your shins is to hit soft wood at a moderate intensity or to hit bags. A firm heavy bag is a great way to condition your kicks and you'll be able to go at it all day. After a while, though, you will feel your shins begin to bruise and you'll probably want to stop then. I'm not saying you should stop because it hurts, but just because it'll slow down your training and make it more difficult to condition your shins properly in the long run.
So why do your shins get conditioned? Well, the main reason is that calcium deposits form in the bone and essentially build it up. This will increase the strength of the bone and allow it to take more damage before becoming damaged. The other reason that your shins get conditioned is because the nerves become less sensitive - this means you can actually get hurt more and not realize it. This isn't particularly safe, but it's useful in a fight because it allows you to continue fighting for longer periods of time.
About the Author
Conditioning your shins is an important part of Muay Thai. You can find more information about MT here, Muay Thai in MMA. If you want to learn about increasing your conditioning for mixed martial arts, you can also check this out, MMA strength training workouts
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Dealing With Shin Splints (While Maintaining Your Training Regimen)
I recently decided that I would compete in the OC Half-Marathon. Having never run a marathon before, I realized that I needed to start training immediately for the event. What I didn’t realize was how extra running (when you’re not used to it) could make your shins feel like they’re going to explode.
Shin splints, and other lower leg pain, is caused by trauma to either your muscles or bones. For me, it felt like the front of my lower legs were extremely tight and bloated. It didn’t really look any different, but the pain was there after shorter and shorter bouts of running.
Shin splints usually occur if you do excessive running on hard surfaces or frequent activity that involves constant pounding on your legs. The condition can be worse if you don’t stretch, warm-up, train to hard, wear crumby shoes, or have some kind of biochemical issue.
The easiest and most obvious way to treat the condition is to rest. Even so, I have a marathon coming up and I need to get ready, so, I used the following methods to keep up my training while slowly caring for my shin splints:
Change the Way You Run
When I started training I was "overstriding," which means that my stride was longer in the front than it should have been. To fix it, I made my stride longer in back and shorter in front.
Strengthen Your Lower Legs
I did more weight training on my calves to help overcome the shin splints. This included seated calf raises and calf presses in the gym.
Anterior Shin Stretch
Sit in a chair and point one of your feet behind you. Your toes should be pointed towards the back of the chair against the ground. Lean into the stretch until you can feel it in the front of your lower legs. Hold the position for each foot for 15 to 20 seconds, 3 to 5 times each.
Sitting Ankle Rotations
Just what it sounds like; sit in a chair, lift one foot, and rotate your ankles in one direction. This will gradually loosen your shin muscles. This is a great method of dealing with shin splints because you can do it throughout the day, and it also helps improve joint mobility in your ankles.
Get Some Better Shoes
Just like any type of training, having the right equipment really matters. Get a good, comfortable pair of running shoes that give enough support. The amount of support your shoes should have depends on your weight: the heavier you are, the more padding you need. In addition, if you have a weak foot arch, you may need to get additional arch support. If you want to avoid needing more arch support, strengthen your arch by rolling a tennis ball around on the ground with the arch of your foot while sitting.
Alternate Training Methods
Instead of resting all together, get your cardio from lower-impact exercises like swimming, elliptical machines, and even biking have require less strain on your lower leg muscles.
About the Author
Marcus Martinez is the co-owner of MBody Strength, an Orange County based kettlebell service and equipment company. Marcus is certified RKC and has created a variety of innovative workout programs involving unconventional training methods, including kettlebell training. Find free workout plans and low-priced kettlebell equipment at MBodyStrength.com.
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Shin Pads
Are you suppose to wear socks underneath soccer shin pads?
I understand why socks go over soccer shin pads but what about socks underneath the soccer shin guards?
No you never need socks underneath it will be really hard to fit your shoes. Noone wears socks underneath.
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Shin Splints Care
What are shin splints?
The term “shin splints” refers to pain and tenderness along the front and inner side of the bone in the lower leg, the tibia. Shin splints are frequently encountered in athletes and can cause significant pain that limits the ability to compete. The official medical term used to describe shin splints is “medial tibial stress syndrome” (MTSS).
What causes shin splints in athletes?
The exact cause of shin splints remains unknown. It has been attributed to inflammation of the muscles, tendons, and lining of the bone (“periosteum”) in this location that causes pain after repetitive activities. Sometimes the bone is involved as well in more severe cases.
NATA athletic trainers believe that shin splints may result from an imbalance and relative weakness of the anterior compared to posterior compartment musculature of the lower leg. Others believe that forceful, repetitive downward flexion of the foot (“plantar-flexion”) may stretch the anterior muscles of the lower leg and increase risk for shin splints.
What is the best shin splints treatment in athletes?
The mainstay of shin splints treatment in athletes is rest and avoidance of activities that cause the pain. This provides time for the inflammation to resolve and for recovery of the injured tissues. Rest is often accompanied by the initiation of anti-inflammatory, nonsteroidal medications (“NSAIDS”), cold therapy, and compressive wraps to alleviate symptoms and reduce inflammation. Some athletic trainers have also found taping of the lower extremities to be of benefit in theoretically unloading the muscles and lining of the bone (“periosteum”). Good orthotics to correct an underlying flatfoot or provide support for a rigid arch are also essential to help address the underlying factors that increase the risk of developing shin splints.
After a period of rest and with complete resolution of pain, a gradual resolution of activities can begin. This should commence at a low-level and avoid prolonged, vigorous running or jumping sports. Consulting an athletic trainer or physical therapist can be very useful to help design a rehabilitation program that strengthens the muscles of the lower extremity and creates staged goals for a slow but steady return to play.
What can I do as an athlete to prevent developing shin splints?
While certain individuals may be predisposed to shin splints regardless of what they do, certain things can be done to help minimize your chance of developing them. These include:
• Shin splints stretches includes both passive stretching that is performed by pulling the foot upward (“dorsi-flexion”), as well as dynamic stretching by actively contracting the muscles to keep it pulled upward, by walking on your heels for example.
• Alterations in running style. Heel-striking offers the best shock absorption and natural form when running long distances, and reduces the force transmission to the calf and shin muscles. Running on the toes is efficient for sprinting but hard for long-distance runners.
• Choose appropriate footwear. For runners with a heavy heelstrike, make sure that that your shoes have appropriate padding of the heel. “Motion control” shoes with heel padding may be better than “neutral” shoes for the heavy heelstrike runner.
• Get orthotics if necessary. Patients with flatfeet (“excessive pronation”) may benefit from arch supports and/or “motion control” shoes with extra support underneath the arch.
• Avoid rough or hard terrain. Runners that are sensitive to shin splints may benefit from running on softer surfaces that allow for greater shock absorption and prevent the movement of bones. In this regard, running on a track surface may be better than pavement to prevent this injury.
About the Author
Dr. Asheesh Bedi is an Assistant Professor of Sports Medicine and Shoulder Surgery at the University of Michigan and MedSport Program. He is a team physician for the University of Michigan Athletic Department and specializes in both arthroscopic and open surgery for athletic injuries of the shoulder, elbow, hip, and knee.
Dr. Bedi completed his undergraduate training at Northwestern University where he graduated Summa Cum Laude. He graduated from the University of Michigan Medical School with AOA recognition, and remained in Ann Arbor to pursue residency training in Orthopaedic Surgery at the University of Michigan. After completing his training, Dr. Bedi completed a two-year fellowship in sports medicine and shoulder surgery at the Hospital for Special Surgery and Weill Cornell Medical College in New York. He has also pursued additional dedicated training with Dr. Bryan Kelly in arthroscopic hip surgery for young athletes. While in New York, he was an assistant team physician for the New Jersey Nets professional basketball and New York Mets professional baseball organizations with Dr. Riley Williams, Struan Coleman, and David Altchek. He was also an orthopaedic consultant for the U.S. Open Tennis Tournament in 2007 and 2008 with Dr. David Dines and an assistant team physician for Iona College Athletic Programs.
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