hey what's up everyone morey croson here and today we're gonna be going over a couple
exercises and mechanics that are gonna be super important when it comes to running
and resisting shin splints and knee problems and we're gonna hop in the video right now
all right so as many of you guys know i really specialize on the mechanic side
so we're going to start off with that just to give you guys a little bit more insight into
all the different ways that you could end up having again both shin splints which more end
up happening on the bottom part of the foot here on the inside or outside primarily it's usually on
the inside or any type of knee pain whether it's on the again the inside the middle or the outside
and why the mechanics are super important when it comes to that a big proponent of understanding
exactly what's happening in your actual running form when it comes to fixing stuff like this just
because if you do exercises stretches whatever that doesn't always correlate if you're doing
the wrong thing in your actual running first thing is going to be your your landing pattern
i'm going to look at the side here just because there's two important things that you want to be
able to consider and i would always say you know you want to get some film of yourself running um
either you know send it in here we'd be happy to analyze it for you or to just look at it yourself
or you could just even think about it when you're you're going through and going through your runs
or your sprint so first thing is how you're landing in comparison to your body you want to
make it so your foot is landing you know slightly out in front of the hip you know the goal would
be to be able to land right underneath you it's a little bit easier when it comes to long distance
running to be closer to that um but you know a lot of sprinters are landing slightly out in front but
if you go and land too far out in front of you here that's going to put a lot more pressure
on your knee when you end up landing and bending so it'll create a little bit more of a potential
problem within the knee and then another big thing that i'll see is people landing more like on the
heel then when you land again you have that hard deceleration so when it comes to resisting these
types of problems the big thing ends up coming to how are you decelerating and being able to
fix that deceleration when it comes to resisting this you really want to be able to cycle that leg
right back underneath you to make it so now your foot is landing more on the middle part of the
foot right and so this this kind of pull down here really helps in the deceleration phase so
now when you're hitting the ground you're going to be able to engage a little bit more in the
hamstring and the posterior chain rather than when you land like on with your heel then you end up
landing and really collapsing hard with that knee which takes a lot of pressure in those quads which
then that pulls on that bottom part of the knee now when it comes to the sagittal plane which is
going to be more forward and back you know looking at any film like that there's a couple things that
really end up being important here one thing is going to be and i commonly see this when it comes
to you know having a lot of tightness in that it band could also end up having knee pain or even uh
shin splints is going to be landing with your foot way inside of your hip right so as you're swinging
through you know there's a lot of people that i see that end up crossing over their feet you want
to be kind of running with your feet you know like you're on a train track is usually how i say but
really like if i'm stepping off here i just want to stay in that same uh lane there i don't want
to end up crossing over and it's really common that i actually see that especially with people
that are having shin splints and knee issues is that they're crossing over and so then when
they're landing they're landing in the hips really far out to the side and the foot's really far on
the inside so now when they're landing they end up going into that collapsing pattern right and that
classic pattern ends up being really detrimental from a long period over a long period of time
of being able to resist yourself of injury so you really want to make sure that when you're landing
you have a lot of control through that ankle through that foot to make it so now you're able to
propel yourself off without having any types of you know big time collapsing of the foot another
way that you'll end up collapsing into would be you know landing a little bit too far forward in
your toe right not having good proper dorsiflexion when your foot touches the ground again a big
issue when it comes to resisting knee issues shin splints is just going to be the overall ability
to maintain dorsiflexion during landing another important part of being able to resist this is
going to actually come from the arms right and being able to control what we're doing with the
arm so one of the important things that we have to think about is that when we're going back and
pulling back with the arms that ends up having a big impact on how our foot hits the ground so when
i'm pulling back and that's how my body's working or i'm pulling back with my left leg pulling back
with my right arm and so what ends up happening is that people don't get good extension through that
shoulder through that arm or not very vertical through that position which makes it so then when
they land they land with a lot more force through their body so the more you're able to maintain
a better upright position and really pull back with those elbows there the better you're going
to be able to land with less force right into the ground which is that's going to end up being the
main thing that helps you out here is being able to resist force during foot contact when you have
uh shin splints knee problems a lot of times has to do with overuse and so we want to try to
resist the overuse by being able to you know one be able to understand how to properly decelerate
through even our arms and upper body to take some of the pressure off of the lower body
another big thing that will actually actually cause this as well and this a lot of times has
to do with like the crossing over type stuff and that's going to be a big thing to correct is going
to be you know not running too much like that kind of side to side a lot of people we see will end up
rotating in their spine that end up having these types of issues too much right so you want to be
able to keep your hands slightly outside if you're if your hands come into like the midline that's
about as far inside as they want to go and then when they come right back out you really want to
make sure your hands are kind of coming right back down to the hip you don't want to be going too
wide with that hand as it's going back and then when you're coming back and forward you don't want
to end up going too far straight either because when you go too far straight that's going to allow
you to kind of go off to the side a little bit there as well so just make sure that that elbow is
staying nice and tight and your hand is slightly coming inside and then going right down towards
the hip as you're running to really make sure that you're not losing your ability to maintain
good trunk control because once your trunk starts rotating a lot again that's going to really make a
big difference on how your your body is able to control your actual landing and once your hips
start to get out of whack and and everything's kind of you know rotating a whole bunch that's
what's going to cause a lot more again overuse in the lower body to be able to kind of stabilize
everything that's happening up top all the extra movements happening up top the more you can be
nice and controlled and not doing too much up top the better it'll allow your lower body to work
control stabilizers at the end of the day here is going to be the name of the game to how to fix
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recommendations go ahead and leave those down below we're going to get into some exercises
the first thing that i like to do is just going to be kind of a stretch for the quads is going to be
this kind of shading all the way back you feel your quads stretching as you're going down
and then coming right back up that's going to be a way to be able to eccentrically control
your quads and also be able to build up strength within that area as well
right it's going to be a good core exercise as well for you too just the better you could do that
the more ranger you're gonna get ankle wise quad wise great exercise to help you out if you have
primarily knee issues another great one's gonna be now you can see i just tucked my toes there
right and now what i'm gonna just do is i'm just going to push back the best i can i really want to
try to get my toes to have as much flexibility as i can and now i'm just really pushing back
on my feet a couple other great exercises is going to have a bench here so i'm just going
to be with one foot and i'm just going to control my d cell here come stand right back up so this
will make it so i'm really trying to control my knee get a better understanding of how to do that
and make sure i'm controlling my ankle as well great exercise to help you with again knee ankle
issues this is a great dorsiflexion exercise right so i have a light kettlebell i put that right
around my foot this is great for shin splints working the range of motion within the foot
make sure i get plenty of extension all the way down and then pull back up and this will just
build up that shin muscle here to make it so nice and strong it'll also make it so i get plenty of
strength and range of motion within that lower leg all right so those are going to be some of
the main exercises and mechanics they'll be able to help you out in resisting any type of
lower leg you know shin or knee problems if you guys have any questions go ahead and leave those
down below and as always go ahead and check out some of the free material that we have down below
as well we got the e-book we have uh five ways to get faster we have a seven-day trial
to our speed program and then if you guys are interested obviously check out the speed program
as well as a speed breakdown the speed breakdown will really help you out if you are having
this issue and it's been a recurring thing for a while because we will be able to look at your
mechanics and give you a great understanding of what you need to do to be able to fix it and some
exercises and drills you know really some great things to do these are some four like really easy
simple exercises but obviously there's something really specific within your mechanics we can do
more to be able to help you out there so again thanks for watching talk to you soon