Stop Shin Splints and Knee Pain with Tibialis Anterior
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- เผยแพร่เมื่อ 3 ต.ค. 2024
- Stop Shin Splints and Knee Pain with Tibialis Anterior
The tibialis anterior activation and strength necessary for high level athletics and simple tasks such as walking is often overlooked in rehab and strength training.
If we look at how the tibialis anterior help decelerate human movement as well as redirect movement in the case of a running vertical jump or plyometric. We can see how important it is for us to train the tibialis anterior regularly.
Furthermore, if we extrapolate this to lower level activities such as gait and the heel strike. We realize that our utilization of the tibialis anterior is every single day for a good majority of the movements we perform.
Yet, it is often a very overlooked muscle group!
In this video we show 3 ways that we train the tibialis anterior to activate, decelerate, and develop capacity.
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Bro, that kettle bell hack is magic! Can't believe I've never figured it out!
haha love it!
Me, too. I just tried it for the first time. I’m feeling muscle that I never felt. & it’s in an area where I had injury before (lateral meniscus). I’m already feeling a relief/stability I just never felt before. Thanks again!!
Because of knee pain I couldn't do leg exercises, but when I strengthened my tibialis anterior, the knee pain went away, and I'm able to squat and do leg lifts.
Dope Vid! Thanks brother, currently out of training due shin splint -.-
Hopefully these exercises help.
Best thing about this guys is that you don't have to use kettlebells. I used my school bag cause I'm a broke 17 year old. Works just as well
haha thats awesome! Never thought about that
Thanks lol
great idea tysm
6:00 Thanks for pointing out, why a kettlebell is more useful than a rubber band for the intended strenght exercise.
Great video
Thank you for the great video.
Most welcome!
This worked after a day everyone.
Love it!!
do you have video for mcl ligament strain? i have this burning pain on the medial side of my knee, on the bone
I do not have a video for this. But will put it on the list of things to get to
@@sportsrehabexperts thanks, i think it might be bad tibia and femur alignment/tracking when hitting my foot
on the floor when walking
Will this exercise help to heal existing shin splints?
What if you don't have a slant board? Any options?
With the kettle ball exercise, how many reps and sets would you recommend
Would this help if I stand at my job a lot? Trying to get rid of some burning sensation in my knees I already stretch a lot and thought this would help protect the knee joint.
Possibly, I have no specific knowledge of your issue so I am not able to answer directly. I do know that these have been helpful for a lot of those who do have knee issues.
Might be your vmo and glutes are weak and you put all the pressure on the knee joint when you are tired during standing.
How often am I supposed to do this and do I rest?
have you ever seen Westside Barbell weighted aperatus for shin shin?
Not sure, if you are referring to the seated tibialis machine then yes! But most people will not have access to that and can get great results without much expensive equipment.
How often can I do this exercise
Could be daily if you want it to be
Because of shin splints I couldn’t sleep.
very sorry to hear that! Must have been pretty significant. If sleeping was a problem, Id be sure to rule out stress fracture. Take it easy
it gives me anxieties seeing people jump high and land in slow motion
Could I do the Tib exercise daily?
possibly, hard to say specifically. I do not know your situation
I feel zero fatigue with the first two exercices. And i don't have that kind of weights used in he third one.
Could this help with posterior shin splints?
Definitely! The calf muscles are also a big deal too. But the tibialis is often more neglected.
@@sportsrehabexperts should I do these every day ? My shins feel sore from it,maybe I'm doing it too much
@@makunouchiiippo225 workout sore is okay. Similar to working out, you would except some temporary soreness. Lingering soreness for days exceeding your current discomfort would be a sign of doing it to much. Harder to give you any better recommendation without working with you
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I have a question, should I do these after my soccer practice or before my soccer practice?
Before or after, not really a big deal which. Either will help!
@@sportsrehabexperts how long before or after do you recommend
What is the frequency for this exercise. How many times a week or should it be done?
Depends on your goals, pain level, and physical capacity. This is why working with a coach is helpful because they can give a more specific recommendation. In general I will program these 1x per week to daily depending on the circumstances. Anywhere from 3 - 5 sets of 8 - 20 reps.
Im getting shin splints from jumping up from the ground but not the direct impact of the ground will this still help me?
Yes, you cannot separate the two (landing and jumping). Both will always occur. As a result, both will always accumulate in stress. Just because your discomfort happens on one, does not mean the other is not part of the equation!
@@sportsrehabexperts how many reps should you do with the dumbell? And how much weight should i use for the beginning
@@diemilchgesichter2411 can start as light as 1# if needed. I do anywhere from 10 reps to 30 reps just depends on where you are at currently and progress from there!
What do I do if the Tibialis raise against the wall is causing a bunch of Achilles pain? It goes from my heel up through my Achilles, and it will pop n stuff
Dont work through pain. TH-cam comments is no place for medical specific advice. May need to shorten range or address Achilles tendon capacity
what if im getting pain at the front of the ankle.
Don't know your situation but likely the exercises are still useful!
what is the cause if it is posterior shin splints?
Generally posterior tibialis is the issue. Usually either weakness, inability to lengthen or weakness in lengthened position. Possibly a biomechanics contribution to it as well. Very well could be a mixture of these variables
@@sportsrehabexperts oh man i might just be genetically unable to run 😭 been suffering from posterior shin splints for almost 3 yrs now
@@syrphilipgulmatico5352 sorry to hear that. Its unlikely that you are genetically unable to run. If you are interested in my help and creating a specific plan to help you resolve this problem. Email me greg@sportsrehabexpert.com and we can discuss some options that might be of use for you!
What should I do if I have pain on front of ankle just below shin , at bottom of eccentric. Where foot meets shin like anterior part of ankle.I think the rom is too much. Can I work up to range of motion so it doesn’t hurt
Work up to it or decrease load
As showen
Isn’t that critical. Thriving into my late 30s, still dunking, without ever doing a bunch of Tib raises. Business men & marketing experts (KOT guy), not knee and body saviors… also, they’ll never address your Neuro,official issues, which, BY THE WAY, are THE drivers of better movement and less pain
"also, they’ll never address your Neuro,official issues" .... what are our neuro issues and how do we treat them?
Get to the dang point man