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Old 10-26-2011, 05:16 PM   #1
Phillip Kerr
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Shin Splints from double unders?

So I just learned how to do double unders pretty decently and I've just started getting this pain in my lower shin....I think its shin splints but I dont know as I've never had them. Has anyone else experienced this? And is there a way to reduce the pain?
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Old 10-26-2011, 06:30 PM   #2
Colin McLafferty
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Re: Shin Splints from double unders?

I've had the same thing. My pain runs on the left outer side of my leg and up. It's also from bad POSE form. I've been doing a couple sets of 40 negative calf raises and rolling on the problem area (weighted rolling really helps). I also soak for 20 minutes in hot water as I think it is more of a persistent pain / injury rather than something due to inflammation.

I'd say take off double unders for awhile and running too if it hurts when you run. Focus on strengething your lower legs and rehabbing.
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Old 10-26-2011, 07:50 PM   #3
Blair Robert Lowe
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Re: Shin Splints from double unders?

Colin hit it correctly.

Also bare in mind that most DU in CF are on concrete or stall mats. Even with a shoe, I would consider it a hard surface (compared to a spring floor).

When people stomp the ground during DU, this is gonna come about more.
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Old 11-01-2011, 11:56 AM   #4
Colin McLafferty
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Re: Shin Splints from double unders?

Anyone got more advice on this? I've been doing those drills but they haven't been working really well. Thanks
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Old 11-01-2011, 05:53 PM   #5
Phillip Kerr
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Re: Shin Splints from double unders?

I would be extremely curious to this aswell. I've taken a couple of days off from running and double unders. Then today I started doing du's again and they came back?
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Old 11-01-2011, 07:29 PM   #6
Colin McLafferty
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Re: Shin Splints from double unders?

Well I think the first thing you should do is take a longer time off of DUs. I did tuck jumps the other day and the pain came back for a little bit, but not chronic like it used to be. So, I think Im getting better but slowly.

Here's what I've done:
2-3x 40 negative calf raises.
20 minutes in very hot water submerged almost all the way up to my knee
Weighted rolling on my calf- I put my calf on the roller then put my weight vest (100#) on top of my leg and roll for a good 5-7 minutes. It felt awesome the next day.
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Old 11-01-2011, 08:35 PM   #7
Aaron Gainer
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Re: Shin Splints from double unders?

Massage the entire calf region before and after you jump rope. Also doesn't hurt to jump on a rubber mat or a deck surface rather than concrete!
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Old 11-02-2011, 04:26 PM   #8
Ari Sherwood
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Re: Shin Splints from double unders?

Do some heel walking (i.e. walking around on your heels) to strengthen the tibialis anterior. Make sure to do this on carpet
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Old 11-02-2011, 06:36 PM   #9
Brad Rasmussen
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Re: Shin Splints from double unders?

Quote:
Originally Posted by Colin McLafferty View Post
Anyone got more advice on this? I've been doing those drills but they haven't been working really well. Thanks
I had shin splints when I was learning to do dbl unders also. My problem was that I was mule kicking instead of bouncing off the front half of my foot. Once I perfected this, the shin splints ceased.
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Old 11-03-2011, 08:45 AM   #10
Ari Sherwood
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Re: Shin Splints from double unders?

Quote:
Originally Posted by Colin McLafferty View Post
Well I think the first thing you should do is take a longer time off of DUs. I did tuck jumps the other day and the pain came back for a little bit, but not chronic like it used to be. So, I think Im getting better but slowly.

Here's what I've done:
2-3x 40 negative calf raises.
20 minutes in very hot water submerged almost all the way up to my knee
Weighted rolling on my calf- I put my calf on the roller then put my weight vest (100#) on top of my leg and roll for a good 5-7 minutes. It felt awesome the next day.
I'm no expert, but I think you're focusing too much on your calves when in fact they are what's causing the problem. You need to balance out the calf strength with strength in the tibialis muscle. Try the heel walking exercise. It's worked well for me.
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