Recovery ReCharge
Shin Splints Session Summary
Today's Big Discovery
Research shows that runners with shin splints have significantly weaker hip muscles and poor glute activation. When your glutes don't do their job, your shins become the "overworked rowers" trying to stabilize your entire stride.
Think of your body like the Coronado Bay Bridge: Your core and glutes are the main support towers that keep everything stable. When those towers weaken, the cables—your legs—take on extra stress to keep the bridge from swaying.
Over time, that extra load leads to wear and tear in predictable places. Your shins are often the first to send up a distress signal.
1Hip-Shin Connection Demo
The Test: Wall ankle mobility assessment → Glute bridges → Re-test
What You Experienced: Immediate improvement in ankle flexibility after activating your glutes
Why It Works for Injury Prevention:
This demonstrates how your hip stability directly affects your ankle mobility. When glutes activate properly, they reduce compensatory stress on your shins during running. Studies show this connection can reduce shin splint recurrence by addressing root causes rather than just symptoms.
2Recovery - YTU Calf Release
Technique: Yoga Tune-Up ball calf pin-and-stretch with decompression breathing
Target Areas: Gastrocnemius and soleus muscles (medial and lateral)
Why It Works for Sports Recovery:
Tight calves limit ankle range of motion, forcing your shins to work overtime. YTU ball therapy improves blood flow and muscle flexibility more effectively than static stretching alone. The decompression breathing activates your posterior chain, supporting better running mechanics.
3Recharge - Tibialis Anterior Activation
Exercise: Foundation Training Founder position with targeted toe lifts
Progression: Basic holds → Sustained engagement → Single-leg variations
Why It Works for Performance Enhancement:
Your anterior tibialis controls foot clearance and landing mechanics. Research shows specific tibialis anterior training improves ankle function and running efficiency. The Founder position simultaneously strengthens your entire posterior chain - your body's power center for athletic performance.
4Integration - Dynamic Hip-Ankle Coordination
Movement: Functional lunge matrix with 180 BPM cadence training
Focus: Hip stability + ankle mobility + running rhythm
Why It Works for All Three:
This integrates everything we practiced into functional movement patterns. The 180 BPM cadence matches optimal running turnover, reducing impact forces on your shins. Bilateral comparison helps identify asymmetries that could lead to future injuries.
🏠 Your Home Practice Toolkit
Based on what we discovered about your individual patterns today:
Remember: Consistency beats intensity. Small daily actions create lasting changes.
Want to Dive Deeper Into Your Specific Pattern?
Every runner's body tells a slightly different story. While these exercises benefit most people with shin splints, discovering your unique pattern allows for more targeted solutions.
Because you don't have to choose between healing and performing.
Mike Cohen, L.Ac. - Movement Detective
Licensed Acupuncturist & Sports Medicine Specialist
Funktion Acupuncture, San Diego
14 Marathons Completed | Triathlete in Training | Former Rugby Player
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