I had serious problems with this. Another exercise I did for myself was to walk around with my toes pointing down hard like a ballet dancer (Dont let the wife catch you or it might give her the wrong idea!) but stopping before discomfort became pain. Worked brilliantly. Just to add that all muscle/tendon injuries should be treated like you are building muscle so a high protein diet is in order. If you dont have enough protein the muscle/tendons are slow to get stronger
PEOPLE ima tell you how i overcame tibial periostitis (shin splints). I went to a physiotherapist where she used an "ACUTOUCH"- this basically uses magnetic waves to break up the inflamed area of tissue and then told me to take a 2 week break from any impact exercise such as basketball or running. This combined with simple strength exercises like heel raises and minor one legged squats which i did every night for the two weeks, completely solved the pain i previously experienced. Consider this!!
This excersize helped me with making my arches way stronger so i can go en pointe. My ballet instructor has said i have much improvement and let me show the clas the exercersize She is very happy with my ONE WEEK improvement!
When viewing this video please take careful note of the action: It is not a calf raise per se. It is intended to exercise the tibialis posterior which acts as a reverse spring for the arch of the foot and reduces stress on the foot muscles, such as the plantar fascia. It is best combined with deep tissue massage of the calf and foot. I can assure you that it does work with the majority of cases of foot pain and shin splints. If it hurts, you need to do more - not less!
@iden132 I had problems with "shin splints" in soccer. I then got into intense cycling. I had EXTREME pain. I ended up being diagnosed with popliteal artery entrapment and tibial nerve entrapment. The pain was horrific...
It took 7 years to get diagnosed. My surgeon believes this diagnosis is VERY unrecognized in elite athletes, since it is usually some type of tendon inflammation that is causing the problem. Maybe you have the same problem as I did...
@ILykToDoDuhDrifting This seems backwards, strengthening the back muscles instead of the front. Many shin splints are because the front muscles are too weak compared to the back. This exercise will actually make it worse.
@dima9944 Half wrong. Depends which muscle is causing your shin splints. It can be anterior or posterior tibialis. If your pain is straight in front its ant tib, if its to the middle side of the tibia its posterior tib. When the Post. Tib. fatigues it gets stretched by over pronation, and causes tension on it's attachment to the tibia and thats where the pain comes from. Strengthening this will limit fatigue.
Im 14 years old and I have Shin Splints atm. They started around 3 weeks ago, but I've only just been told I've got Shin Splints. The last 3 weeks I've been doing Athletics at school e.g ( running: 100, 200, 800, 1500 metres ) ( Long Jump: 3 - 4 Jumps ) ( Discus: 10+ Throws ) and ( Tennis: 1hour a week ). Also, my school has a HUGE amount of stairs.. 90% of my classes are upstairs, so it doesn't really help my shins. Their killing but I take painkillers 4 times a day aswell.. not good :(
amazing exercise..my gf use to make fun of the way i sat and walked cuz my feet pointed outward..after a few days of this exercise my feet are pointing more front to back...my feet were sore for the first couple of days but it was well worth it...thanks
it's caused by an imbalance, so make sure you always work opposing muscle groupd....if you hit your calves, make sure you do some dorsi flexion work (strengthening your shins)...pulling your toes toward you are an easy way to do that
how about rope jumping? i used to do that before and after running when i was boxing, and i ran alot then, no shin probs, now i dont jump rope anymore but i have shin splint, posterior, i can feel these rice like thingys on my shins, tryd everything, rest 2 months, cooling 2a3 times day, it just wont go away, any solutions??
I have terrrrribbllllle shin splints. How many of these should I do per day? And what do you mean in the end of the video, about how you should stand?
shin splints in runners are sometimes caused by overdeveloped posterior compartments and an underdeveloped anterior tibialis. you should adress this in this video as this can be misleading for some who simply dont know.
shin splints in runners are sometimes caused by overdeveloped posterior compartments and an underdeveloped anterior tibialis. you should adress this as this video can be misleading for some who simply dont know.
@stryker4750 you're thinking of tibialis anterior. He's talking about tibialis posterior, so no, you are wrong. And brachialis is not on the forearm, its anterior to the humerous... Who told you that information?
@stryker4750 there is a tibialis anterior and a tibialis posterior. he's stretching the posterior, which causes posterior shin splints, while you're thinking of the anterior.
@OMFGsoBOARD no. To "help" bring the arch back for ppl with fltfeet you need to pick up a towel with your feet and drop it several times every 2nd or 3rd day and not extending your toes when your sitting down studying or eating dinner because it will over stretch those muscles. This will help if its not structural flat foot (ridget pes planus I think).
I had a question , I have been playing soccer for the last two months , within the last three weeks my tibia has started to give me some problems. If I had a stress fracture how painful would it be , in regards to daily walking and so forth. I don't want to become over paranoid and see a doctor for something that might be a minor at home repair.
Going to give this a go nothing else has worked so far. I had compartment surgery a couple of years ago under doctors recommendations but it was not all that successful. I still get pain walking down hill and am unable to run any great distance.
Going to give this a go nothing else has worked so far. I had compartment surgery a couple of years ago under doctors recommendations but it was not all that successful. I still get pain walking down hill and am unable to run any great distance.
Going to give this a go nothing else has worked so far. I had compartment surgery a couple of years ago under doctors recommendations but it was not all that successful. I still get pain walking down hill and am unable to run any great distance.
Hi Gary, I'm a runner and have been suffering from shin splints for about 4 years. I've also had an operation on the fascia of my right leg for compartment syndrome. After spending hundreds on useless orthotics, physio, acupuncture, and doctor consultations, I'm finally starting to see improvements in my shin splints with these exorcises. My question is how often should they be done, and for how long in each session?
my foot is really shaky on the way down from the plantar flexion. i suffer from shin splints because i play basketball but i usually play thru it. would there be a way to treat shin splints without taking a significant break from training or the sport itself?
@inmymind801 nope, as a physio, the only treatment for shin splints is a significant period of rest, followed by strengthening and stretching exercises to prevent the shin splints from occuring again. Dry needling [aka acupuncture] has been shown as effective also.
If you continue to play on shin splints, the development of stress fractures is possible and that will leave you immobile and in a boot for a lot longer!
I have a question, How do I stop the pain on the front of my Calves where the bone is? I feel a muscle there but I don't know how to work it out. I think it's because my calf muscles are growing to fast. How do I fix it?
Try standing with your back against a wall and your feet 4-12 inches out, then slowly/steadily raise your toes towards your knee and down again - start with sets of 8-12 reps.
Also walking down hill while carefully controlling the speed at which those frontal muscles extend/take the strain can help build endurance in them, though it looks a bit odd. Good luck chap.
Good video, I find that most doctors and orthopedics in the U.S. know about half as much as you do. What would you say about chronic tibialis posterior pain? I believe I had tendonitis, which went away but most likely did not heal properly, causing more pain again. It's been 2-3 months now, so I believe it's at the stage of tendonosis. I finally got some sort of arch supports, which do relieve pain. But what else would you reccomend? Eccentric exercise and a balanced diet? Anything specific?
Gazza, Thanks! I've had terrible pain from a mixture of MTSS and mild deep posterior Compartment Syndrome. The compartment problem weakened my posterior muscles while running and really aggravated the MTSS. I had months of physio and spend hundreds getting tests done all for no improvement. I started doing these pigeon toe calf raises and in 2 weeks I've seen a massive improvement. I'm by no means cured but I only have to wait 3 or 4 days between running instead of nearly a month. Big thank you!
I'm a Ballerina and I'm having trouble with my left extensor digitorum longus. It first started after I was practicing some leaps and so I began resting, heating and stretching it regularly. It seemed to heal up and I began dancing again but now it's back. It's not preventing me from going up on pointe, but it is rather uncomfortable. I have a performance coming up really soon and a pair of shoes to break in so I was wondering if you had any advice on how to get this thing healed up in time.
When I ask most people shin splints come while sprinting. but mine set in when I run long distances. and i have never gotten shin splits while sprinting unless i was jogging a long distance prior to. can someone explain to me whats going on or what i need to do.
hi i have had orthotics for quite a few years now, but have never been given any exercises that will one day allow me to walk/run without them. i have heard form other people that they have been given strengthening exercises to help build the right muscles up so they dont need to wear orthotics anymore. i was wondering if you would be able to show me some?
my biomechanics teacher said a good way to strengthen the post tibialis is to run bare foot on soft surfaces, preferably something like sand. makes sense cause it improves that arch in the foot.
I came to this video after reading the Vibram Five Fingers FAQ, it advises this, "In the case of heavy pronators, FiveFingers might not be a wise choice for weight-bearing activities. Pronators will definitely benefit from some focused rehabilitation and foot-specific exercises before wearing any minimalist footwear.".
i know this sounds REALLY weird but i was at a track meet and my friend told me that cheese really helps it1All u have too do is put some cheese on the pain for about an hour! it will start to tingle! it preet much just opens up the socket so ur muscle will place its self back inn!!
I get shin splints my wrestling training told me this happens because the calf muscle is stronger than the shin muscle. Im strengthing my tibialis anterior or shin muscle. By doing this workout wont it worsen my shin splints problem because is going to strengthen by calfs insted of the shin muscle?
Never saw anyone address the topic of shin splint protection/tib development without including dorsiflexion to reset all that plantarflexion work. Seems like everyone forgets half of their calf development as they plantarflex their legs to a fare thee well, and ignore the tibs. Superset dorsi/plantar flexions for shin splint protection.
I have slowly worked my way from 10 miles a week running 5 days a week to 30 miles a week in almost six months, and now I am experiencing pain (which I suspect is shin splints) exactly where you pointed out in this video. How often should I complete this exercise? Weekly? Daily? How many sets? Thank you for the video, very well done!
Good exercise for strengthening the tib post. But the proximal attachment site that he showed in the video is not where the tib post attaches, it actually attaches higher up on the tibia.
hi gazzamoller, im a newbie runner, and after about the first few minutes of running, i have real bad shin pain, i have the energy to run longer, but the pain will not let me go no further, will these helps newbies? i was just hoping after running for a few weeks, your muscles get stronger and the pain will dissapear, but after all the comments ive read, it seems its not that simple, thanks, mat.
If you want a more efficient and specific exercise to strengthen tibialis posterior and help your flat feet i would recommend you do closed chain adduction exercises and not these.
EMG studies have proven that the most effective exercise for recruiting and strengthening tibialis posterior is actually closed chain foot adduction exercises with a band for resistance not the exercises shown above which also activate the gastrocnemius and soleus muscle (if these are tight it can also lead to over pronation/ flat feet).
Hi, I'm a dancer who was diagnosed with plantar fasciitis as a child and shin splints a year ago. Treatment with deep tissue massage and orthotic insoles has been quite effective, but obviously I spend a lot of time barefoot or in ballet slippers. These exercises look great, but as someone who does lots of ballet I'm worried because if i start to do this kind of foot movement a lot it could be extremely bad for my technique. Do you think this will be a problem?
Search the web for "Rick Roeber" (many pics in the web), "Barefoot Ted" (kind of adventure guy), "Barefoot Ken Bob", "Barefoot Todd"... they all run barefoot (marathon / hill running)...
@cpm881 There have been several elite runners who have trained and raced barefoot. Abebe Bikila race in the 1960 olympic marathon and won gold barefoot setting the world record in Rome. So it is possible but not recommended for all runners, i think it should be done maybe once or twice a week in supplement to running with shoes
elite runners usually run in a form that would be intuitive if barefoot. if you look at sprint shoes, youll notice all the emphasis is placed on the front part of the shoe, the heel having no spikes.
Gary Moller, thank u for inspiring me with this video. I've been doing this (on a foamed mat) for about a year. My feet are way stronger now than before starting this exercise.
@conradbate: You're so right. I completely agree with you talking about the positive effects of the vibram 5 fingers. I had very weak feet and pain in my knees. Then, 2 years ago I startet running up and down mountains in vibrams and I did Gary Moller's exercises. Now: stronger lower body, improved gait, no pain anymore.
These excercises are excellent, and so far they have worked really well but I am not sure if I am doing them right becasue the person doing them in the video has excellent ankle inversion compared to me.
On a different note I see a lot of people talking about running form. Please read Gordon Pirie's book on running (it's royalty free available as PDF)
Lastly please ditch your running shoes to learn how to run you MUST be barefoot/vibram 5 fingers. It's far far far far better.
..astonishingly so infact, and my achilles tendonitis is definitley reducing; again, I am somewhat taken aback by the results TBH
I am hoping that these execises will also - over a longer period - sort out my over pronating right foot/ankle; I presume that issue will right itself as my musculature in that are is built up by these two exercises?
Either way, so far it has all been positive
I will deffo buy a theraband to add to the mix , I want ballet dancers feet LOL
The first shows you how to do the eccentric (lowering) portion of a calf raise, Google 'achilles tendonitis eccentric calf raise' and you will see all the research showing this to be the BEST thing for achilles tendonitis, and the great thing is, you will feel immense relief fromt he very first session!!!
The second video shows exercises for the lower leg, one of which is what I previously called a 'foot raise', this is infact a 'dorsi flex' foot raise and is the BEST thing for knee tendonitis
The third shows and awesome exercise for ankle strength, and will sort out your over pronation problem, honestly I CANNOT speak too highly of this exercise, try it, youll see just how greta it is when the pump hits you around 50 secs in LOL
are you running heel to toe? if you are having trouble keeping your foot straight while running, it may be because you are not running on the balls of your feet enough. you must never strike the ground with your heel. for one thing, this produces strain on the heel/arc area, and secondly, the heel is best used to balance while at a standstill, it is too narrow, however to be used and expect a stable, centered stride.
oh and, if this exercise works for someone, am i right in thinking that person wont need orthotic insoles? or would such insoles be a good addition in their own right?
People would not have as many injurys if they actually used there foot instead of letting there shoes do all the work. People need to strengthen there feet because they wear shoes all the time we have ten muscle in our lower leg/ankle for walking 8 of these muscles are disabled once a running shoe takes over. This is fact
people should use sprinting shoes instead of running shoes. running shoes are horribly designed for the most part. super thick, comfy heels make improper running form intuitive.
Are you insane. Sprinting shoes are what cause shin splints and other problems. Everytime I race in mine, my shins kill me after. There is no support in racing flats, you might as well run barefoot.
shin splints are caused by over extending your foot in front of your body as you run. sprinting shoes encourage natural running, on the balls of your feet (no heel whatsoever).
Hi Gary, thanks for the video. I had an X-ray done resently and everything came out ok with both of my shin, yet my right leg is still painful. Even after I stopped running for several weeks. What causes that?
Has this method of raising the feet actually worked for anyone? Just wondering cause i've had my shin splints for nearly a year now and i've due to join the Royal Marines soon and obviously my cardio is a huge part of my life so i really need an effective method... Tried orthotics, ice and massages but still some pain when i run any help please?
Hi, thanks for the video. Am gonna work on that. Having heaps of trouble with my T.P and just when I was really enjoying running. I have high arches, can anyone recommend the best shoe for high arched person who suffers with Tib. Post. please please pleases?
Are there exercises for the anterior? I'm having pain on the outside. I tend to walk on the blades of my feet and have really tight calf muscles. I'm getting shin splints from walking too briskly.
Refer to other discussion above about this issue. The exercise will assist. However, I think you will get more relief by having a once weekly deep tissue masage of the affected regions. Do three massages over 3 weeks and see how it goes.
@gazzamoller Doesn't clicking indicate a problem with the joint (Osteoarthritis)? Or maybe a structural deformity? Or maybe he has a valgus stress on his interphalangy because of wearing shoes that were too small for him.
@1Jedthered If you can't feel your toes and there is swelling, go to the hospital, especially if your toe nails start to crack and club and basically look like they're dieing (necrosis).
The clicking is not a problem. Interestingly, it can indicate a deficiency in CaFl and silica tissue salts which gives ligaments strength and pliability. CaFl is implicated in flat feet by the way! You can get these off my website - Active Elements 2.1. You may need to take it for several months to have any noticeable benefit. But worth doing.
Hello, I have had posterior tibialis pain on my left side for about 5 years now off and on. I have tried numerous exercises but none have offered lasting relief. I have found some improvement with your exercises. I have noticed that my left ankle kind of drops in while I am standing naturally. Will the exercises alone fix this or should I get orthotics with pretty high arches or wrap my foot and ankle each day to keep it in "neutral"? Any help you can provide is appreciated. Thanks a lot
Please read the other postings about massage and Formthotics inner soles. You need nothing else. Follow the advice in the postings about how to do and space the exercise sessions and give the exercises months and years to do their thing.
Above all else be patient, consistent and take your time.
thank you SO MUCH. i have been instructed to use a resistance band in the past to no avail so i can't tell you how relieved i am to have these new exercises which really work! :D i do 5 mins, 3 times a day - despite running a lot longer and harder than i used to, the splints are all better and there's not even that tender feeling on the inside of my shin (the one that lets you know ur not better yet when u crouch). next time i'm lucky enough to visit NZ you can have a big hug and a beer haha.
Read the other advice earlier. But generally do a set until you feel the burn (for most people thats about 30 reps), have a minute break and then repeat for about 3-5 sets. Repeat the workout every 2nd day just as you would when doing any kind of strengthening workout. Don't do it every day.
Minimally. If you get pain there, then get a professional massage therapist to massage these and the rest of the legs once a week for about 4 sessions. Be sure it is the tibialis anterior and not the peroneal muscles. This being the case, the massages are still effective therapy
Thanks. Ive been seen by a professional massage therapist and got a deep tissue massage combined with Graston Technique done. My pain is half way up the outside edge of tibia lasting up to 3-4 weeks after exercise, combined with inflammation of my foot arches, outside edge of the ankle and anterior tibialis muscle. My therapist said I have a problem with soleous muscle but I am not sure how would this be related to pain on the anterior side. He wants me focused on stretching
Read all the other qyestions, comments and answers on this page and you will pick up quite a few tips.
Yes, keep doing this exercise about every 2nd day ongoing.
I do not like the Penguin walk which shortens and strains the tibialus anterior muscles. Why not just walk down a steep grassy slope if your really want to do this kind of exercise.
You need to balance on the outside of your tippy-toes, so take care when adding weights.
I personally never see the need to add weights. Doing 20-40 repetitions properly using your body weight is more than enough. Any more weight and form may suffer.
It is also important to build in endurance as well as strength especially if a sports person like a runner.
So my inclination is to go for long, multiple sets, rather than pile on the weights.
when im watching your video when your going up from the calf raises are your legs intentionally going to the side or are you just doing normal calf raises?
thats not really where tib post originates, you were pointing more towards flexor dig. origin. the belly of tib post is more proximal and deeper in behind the tibia than that. not trying to be a smartarse. just thought id point it out
You are technically right but to be completely correct we should recognise that muscles work in concert and may be so close that a quick video demo that goes into exact detail may end up being too long and confusing for the average punter.
The Tibialus posterior works with the flexor digitorum longus and flexor hallucis longus to maintain a strong and flexible arch and all originate deep within the calf muscles. And then there is the plantar fascia....
no worries mate, I agree with you on not confusing the average joe. As an aussie I feel compelled to give a kiwi a nudge or push whenever I get the chance. all the best,
man i hope this works. i train so hard and when this stuff happens, it messes with my head so i cant train as hard. im reading i will have to be out for up to 3 months to heal this completely. man that sucks i need to stay active so i dont gain any weight or lose stamina
Do not be hard on yourself. Use the time out as the opportunity to work on other aspects of fitness such as upper body development, flexibility and so on. You can work on honing skills.
And there are many alternatives to hammering the legs, such as swimming, cycling and rowing. Paddle a kayak.
you seem to know a thing or two about foot muscles, i used to be a skateboarder and i twisted my right ankle about 2 times, i dont think it ever FULLY healed, im not even sure if this is the problem. im now a boxer and i noticed i have a hard time generating a good grip with my back right foot (i fight in an orthodox stance) the problem is that alot of your punching power comes from your feet, is there an excersice i can do to get more traction?
Running on sand barefoot might help. Quickly movin left to right (like jukeing in football). Have someone toss a tennies ball to ur far right and left. As u juke left to right (catching the ball at the process) ur traction will improve. Ur gonna get blisters though. Watch this show on megavideodotcom..... english dubbed hajime no ippo. Im a boxer too, u can learn alot from that show.
It may do. It will certainly help prevent them from worsening and may help prevent secondary problems. Interestingly, a deficiency in calcium fluoride (not sodium fluoride) may contribute to fallen arches. Ligaments require this tissue salt for strength and resilience. Google "Gary Moller + Active Elements" for more information.
i have a seriously stuborn and re occuring shin splint on my right shin in particular... should i do this exercise before a light run? or on my off days... and how many should i do? thanks for your time and advice...
Please read the last post above about the massage, tissue salts and special innersoles for your shoes.
Keep doing these exercises every 2nd day. Do about 30 then go do something else for several minutes, then do another set of 30. Repeat 5-6 sets but build up over a few weeks to this.
It is better to do this exercise on your non running days. Do gentle stretching of the calf muscles before a run - do not overdo the stretching.
Fit a pair of Formthotics Shock Stop in your shoes (Google: Gary Moller + Formthotics shock stop).
Get a weekly deep tissue massage of the legs, including the unaffected one.
The cracking noises are the ligaments twanging across the bony bits. This noise can be a sign of a silcaea tissue salt deficiency. Silica is used by the body to keep tissues, including tendons and ligaments resilient and pliable. Google "Gary Moller + Active Elements" for more information.
I walk with my feet sticking out, people say like a penguin. I also get shin splints. If I make sure I walk with my feet fowards will this also correct my running technique and help stop shin splints?
Do this exercise and get a once weekly deep tissue massage of the entire calf muscle, including the foot.
How do you know for sure that it is post tendonosis? It could be a spasm of, say, flexor hallucis longus. Often mistaken and hence the poor treatment results.
Not keen on eccentric stretching myself. Prefer deep tissue massage, nutrition and exercises such as this one. Always works when one knows for sure what one is treating!
I severly sprained this muscle, along with a few of my ankle and foot joints/muscles. if you look at some of my videos you can understand how.Either way it has been about 4 mos., and it still hurts.I am currently starting to tumble A LOT more often and was wondering if that is wise.I feel a little pain(mostly like my foot is mostly weak). But I have taken to theraband exercises...Can I do this excercise,tumble,and do the bands everyday or is that pushing it? Thank you for your videos!
It is better to do several sets of this exercise every 2nd day than daily. Apply the same principles of athletic conditioning as you would when doing a weights training programme.
Please have a read of the other comments with this video.
It is better to do this exercise every 2nd day than daily. You need recovery after a good exercise session. This exercise will help restore strength and also reflexes.
Running should be on a hard-easy day basis as well. Do not do the same run on consecutive days.
Get a pair of "Formthotics Shock Stop Heat Moulded Sports Innersoles" Google to find it at my store. Fit and wear all the time in your sports shoes.
Find a qualified and experienced massage therapist to spend about an hour firmly massaging the lower legs and even the thighs, hamstring and butt muscles. Do so once a week for 6-8 weeks.
I take it that you have been doing the exercises? If so, how many reps? How often and for how long have you been practicing? Also, please tell me more about your background, including health and exercise and I might be able to offer some guidance
I had serious problems with this. Another exercise I did for myself was to walk around with my toes pointing down hard like a ballet dancer (Dont let the wife catch you or it might give her the wrong idea!) but stopping before discomfort became pain. Worked brilliantly. Just to add that all muscle/tendon injuries should be treated like you are building muscle so a high protein diet is in order. If you dont have enough protein the muscle/tendons are slow to get stronger
TickleMaTurkey 1 month ago
PEOPLE ima tell you how i overcame tibial periostitis (shin splints). I went to a physiotherapist where she used an "ACUTOUCH"- this basically uses magnetic waves to break up the inflamed area of tissue and then told me to take a 2 week break from any impact exercise such as basketball or running. This combined with simple strength exercises like heel raises and minor one legged squats which i did every night for the two weeks, completely solved the pain i previously experienced. Consider this!!
JamesHodge94 1 month ago
This excersize helped me with making my arches way stronger so i can go en pointe. My ballet instructor has said i have much improvement and let me show the clas the exercersize She is very happy with my ONE WEEK improvement!
Laughlolz 2 months ago
When viewing this video please take careful note of the action: It is not a calf raise per se. It is intended to exercise the tibialis posterior which acts as a reverse spring for the arch of the foot and reduces stress on the foot muscles, such as the plantar fascia. It is best combined with deep tissue massage of the calf and foot. I can assure you that it does work with the majority of cases of foot pain and shin splints. If it hurts, you need to do more - not less!
gazzamoller 2 months ago 3
fucking useless, ive had shin splints for over a year and done calve raises regularly with perfect form and they did fuck all.
iden132 2 months ago
@iden132 I had problems with "shin splints" in soccer. I then got into intense cycling. I had EXTREME pain. I ended up being diagnosed with popliteal artery entrapment and tibial nerve entrapment. The pain was horrific...
It took 7 years to get diagnosed. My surgeon believes this diagnosis is VERY unrecognized in elite athletes, since it is usually some type of tendon inflammation that is causing the problem. Maybe you have the same problem as I did...
edmonddantes64 2 weeks ago
so is it basically a calf raise?
NiceAndSmooth247 3 months ago
shin splints are the worst! ive had them for 1 year now!
CrunchyTwist 3 months ago
Thanks Gary
lingarc 5 months ago
how does this cure shin splints? This exercise gives me shin splints or some other form of leg cramps...
ILykToDoDuhDrifting 5 months ago 3
@ILykToDoDuhDrifting This seems backwards, strengthening the back muscles instead of the front. Many shin splints are because the front muscles are too weak compared to the back. This exercise will actually make it worse.
dima9944 5 months ago
@dima9944 Half wrong. Depends which muscle is causing your shin splints. It can be anterior or posterior tibialis. If your pain is straight in front its ant tib, if its to the middle side of the tibia its posterior tib. When the Post. Tib. fatigues it gets stretched by over pronation, and causes tension on it's attachment to the tibia and thats where the pain comes from. Strengthening this will limit fatigue.
fwickenkewn22 5 months ago
@fwickenkewn22 Right. Unless I missed it he should specify that somewhere or a lot of people will be doing themselves more harm than good.
dima9944 5 months ago
Comment removed
ILykToDoDuhDrifting 5 months ago
Thanks alot, great info mate. You were alot more helpful than my physio who just told me to wait and it should go
Pebblewhiteface 6 months ago
How for me to follow this if I cant stand on my toes? ..Pls help me becoz I hv a weak leg where I need it for works n running errands.
menintro 6 months ago
@menintro then working on specifically posterior tibialis is now where you need to be starting.
fwickenkewn22 5 months ago
I have tendonitis, how long does it take to go away?
BobbySaysSo 7 months ago
This has been flagged as spam show
used to be able to run a 4:12 mile...then shin splints came along
h8erguy 7 months ago
Comment removed
h8erguy 7 months ago
Should I do this? I have stress fracture in my lower leg..
ashanirpaneer 7 months ago
Im 14 years old and I have Shin Splints atm. They started around 3 weeks ago, but I've only just been told I've got Shin Splints. The last 3 weeks I've been doing Athletics at school e.g ( running: 100, 200, 800, 1500 metres ) ( Long Jump: 3 - 4 Jumps ) ( Discus: 10+ Throws ) and ( Tennis: 1hour a week ). Also, my school has a HUGE amount of stairs.. 90% of my classes are upstairs, so it doesn't really help my shins. Their killing but I take painkillers 4 times a day aswell.. not good :(
DenzieEvans 8 months ago
if you already have shin splints, will this work if you continue running?
icidagod365 10 months ago
@icidagod365 no
stevelatinner 6 months ago
amazing exercise..my gf use to make fun of the way i sat and walked cuz my feet pointed outward..after a few days of this exercise my feet are pointing more front to back...my feet were sore for the first couple of days but it was well worth it...thanks
BettyFlo1 1 year ago
Will this help if i have flat feet?
19ashton94 1 year ago
it's caused by an imbalance, so make sure you always work opposing muscle groupd....if you hit your calves, make sure you do some dorsi flexion work (strengthening your shins)...pulling your toes toward you are an easy way to do that
SFO14 1 year ago
how about rope jumping? i used to do that before and after running when i was boxing, and i ran alot then, no shin probs, now i dont jump rope anymore but i have shin splint, posterior, i can feel these rice like thingys on my shins, tryd everything, rest 2 months, cooling 2a3 times day, it just wont go away, any solutions??
LONE14SKIN88EAD 1 year ago
I have terrrrribbllllle shin splints. How many of these should I do per day? And what do you mean in the end of the video, about how you should stand?
WorthWatchingVv 1 year ago
how much should i do this this looks very helpful but i need to kno the right amount i should do
mrslick58 1 year ago
This has been flagged as spam show
shin splints in runners are sometimes caused by overdeveloped posterior compartments and an underdeveloped anterior tibialis. you should adress this in this video as this can be misleading for some who simply dont know.
inmymind801 1 year ago
shin splints in runners are sometimes caused by overdeveloped posterior compartments and an underdeveloped anterior tibialis. you should adress this as this video can be misleading for some who simply dont know.
inmymind801 1 year ago
How many reps/sets should be done doing this and should do it every day?
WickedxEvolution 1 year ago
i hate shin splints!
amazondotcombuyer 1 year ago 42
you shoul not hang that much to the side, you could really hurt your self.
mcrnuserlover 1 year ago
this is not the tibialis...the tibialis is the muscle in front of the tibia.... same as the brachialis the muscle ON the forearm
stryker4750 1 year ago
@stryker4750 you're thinking of tibialis anterior. He's talking about tibialis posterior, so no, you are wrong. And brachialis is not on the forearm, its anterior to the humerous... Who told you that information?
Procrastinater09 1 year ago
@stryker4750 there is a tibialis anterior and a tibialis posterior. he's stretching the posterior, which causes posterior shin splints, while you're thinking of the anterior.
somebodyytoldme 7 months ago
wait is this an actual cure for flat feet?
OMFGsoBOARD 1 year ago
@OMFGsoBOARD no. To "help" bring the arch back for ppl with fltfeet you need to pick up a towel with your feet and drop it several times every 2nd or 3rd day and not extending your toes when your sitting down studying or eating dinner because it will over stretch those muscles. This will help if its not structural flat foot (ridget pes planus I think).
Procrastinater09 1 year ago
...!!!! It's painful just watching the man's fingers press into the shins.
I had shin splints for a year of track sprinting (all winter and all spring). Practice was ridiculously painful.
efil4ohcysp 1 year ago
thank you!
mcsmoothstyle 1 year ago
Gazzamoller , thanks for the video.
I had a question , I have been playing soccer for the last two months , within the last three weeks my tibia has started to give me some problems. If I had a stress fracture how painful would it be , in regards to daily walking and so forth. I don't want to become over paranoid and see a doctor for something that might be a minor at home repair.
thanks for your time!
naboba 1 year ago
do u know how to lengthen the achilles tendon? and to have your calf muscle higher?
DjGoGo09 1 year ago
This has been flagged as spam show
Going to give this a go nothing else has worked so far. I had compartment surgery a couple of years ago under doctors recommendations but it was not all that successful. I still get pain walking down hill and am unable to run any great distance.
Pat
supramad77 1 year ago
Going to give this a go nothing else has worked so far. I had compartment surgery a couple of years ago under doctors recommendations but it was not all that successful. I still get pain walking down hill and am unable to run any great distance.
Pat
supramad77 1 year ago
Going to give this a go nothing else has worked so far. I had compartment surgery a couple of years ago under doctors recommendations but it was not all that successful. I still get pain walking down hill and am unable to run any great distance.
Pat
supramad77 1 year ago
Hi Gary, I'm a runner and have been suffering from shin splints for about 4 years. I've also had an operation on the fascia of my right leg for compartment syndrome. After spending hundreds on useless orthotics, physio, acupuncture, and doctor consultations, I'm finally starting to see improvements in my shin splints with these exorcises. My question is how often should they be done, and for how long in each session?
BostonTarBaby 1 year ago
Thanks alot pal, i plan to follow this method!
j69d 1 year ago
what do you recommend for flat feet
shreddernxtgen 1 year ago
Comment removed
Goldie21047 1 year ago
my foot is really shaky on the way down from the plantar flexion. i suffer from shin splints because i play basketball but i usually play thru it. would there be a way to treat shin splints without taking a significant break from training or the sport itself?
inmymind801 1 year ago
@inmymind801 nope, as a physio, the only treatment for shin splints is a significant period of rest, followed by strengthening and stretching exercises to prevent the shin splints from occuring again. Dry needling [aka acupuncture] has been shown as effective also.
If you continue to play on shin splints, the development of stress fractures is possible and that will leave you immobile and in a boot for a lot longer!
browneyedgurl86 1 year ago
Will this also work for the outer side of the shins?
ssrobelot 1 year ago
are there alternative exercise we could do ?
VDENORM 1 year ago
I have a question, How do I stop the pain on the front of my Calves where the bone is? I feel a muscle there but I don't know how to work it out. I think it's because my calf muscles are growing to fast. How do I fix it?
1cks0fant 1 year ago
@1cks0fant
Try standing with your back against a wall and your feet 4-12 inches out, then slowly/steadily raise your toes towards your knee and down again - start with sets of 8-12 reps.
Also walking down hill while carefully controlling the speed at which those frontal muscles extend/take the strain can help build endurance in them, though it looks a bit odd. Good luck chap.
TP1988 1 year ago
Good video, I find that most doctors and orthopedics in the U.S. know about half as much as you do. What would you say about chronic tibialis posterior pain? I believe I had tendonitis, which went away but most likely did not heal properly, causing more pain again. It's been 2-3 months now, so I believe it's at the stage of tendonosis. I finally got some sort of arch supports, which do relieve pain. But what else would you reccomend? Eccentric exercise and a balanced diet? Anything specific?
anactivegrenade 1 year ago
Gazza, Thanks! I've had terrible pain from a mixture of MTSS and mild deep posterior Compartment Syndrome. The compartment problem weakened my posterior muscles while running and really aggravated the MTSS. I had months of physio and spend hundreds getting tests done all for no improvement. I started doing these pigeon toe calf raises and in 2 weeks I've seen a massive improvement. I'm by no means cured but I only have to wait 3 or 4 days between running instead of nearly a month. Big thank you!
chaositic 1 year ago
I'm a Ballerina and I'm having trouble with my left extensor digitorum longus. It first started after I was practicing some leaps and so I began resting, heating and stretching it regularly. It seemed to heal up and I began dancing again but now it's back. It's not preventing me from going up on pointe, but it is rather uncomfortable. I have a performance coming up really soon and a pair of shoes to break in so I was wondering if you had any advice on how to get this thing healed up in time.
Airhead90DancerGirl 1 year ago
When I ask most people shin splints come while sprinting. but mine set in when I run long distances. and i have never gotten shin splits while sprinting unless i was jogging a long distance prior to. can someone explain to me whats going on or what i need to do.
1991dreadhead 1 year ago
hi i have had orthotics for quite a few years now, but have never been given any exercises that will one day allow me to walk/run without them. i have heard form other people that they have been given strengthening exercises to help build the right muscles up so they dont need to wear orthotics anymore. i was wondering if you would be able to show me some?
helenek100 1 year ago
will this make my arch higher?
cbassfishin 1 year ago
my biomechanics teacher said a good way to strengthen the post tibialis is to run bare foot on soft surfaces, preferably something like sand. makes sense cause it improves that arch in the foot.
heyho0334 1 year ago
I came to this video after reading the Vibram Five Fingers FAQ, it advises this, "In the case of heavy pronators, FiveFingers might not be a wise choice for weight-bearing activities. Pronators will definitely benefit from some focused rehabilitation and foot-specific exercises before wearing any minimalist footwear.".
Thank you for sharing this exercise video.
JamesOCockerham 1 year ago
i know this sounds REALLY weird but i was at a track meet and my friend told me that cheese really helps it1All u have too do is put some cheese on the pain for about an hour! it will start to tingle! it preet much just opens up the socket so ur muscle will place its self back inn!!
EnjoySM10 1 year ago
I get shin splints my wrestling training told me this happens because the calf muscle is stronger than the shin muscle. Im strengthing my tibialis anterior or shin muscle. By doing this workout wont it worsen my shin splints problem because is going to strengthen by calfs insted of the shin muscle?
disturbed30088 1 year ago
Never saw anyone address the topic of shin splint protection/tib development without including dorsiflexion to reset all that plantarflexion work. Seems like everyone forgets half of their calf development as they plantarflex their legs to a fare thee well, and ignore the tibs. Superset dorsi/plantar flexions for shin splint protection.
terrystrand 1 year ago
how long do ido this for?
hardcorefan343 1 year ago
I have slowly worked my way from 10 miles a week running 5 days a week to 30 miles a week in almost six months, and now I am experiencing pain (which I suspect is shin splints) exactly where you pointed out in this video. How often should I complete this exercise? Weekly? Daily? How many sets? Thank you for the video, very well done!
Abes523 1 year ago
mine hurt so bad right now wtf!
punanibuzzed 1 year ago
Good exercise for strengthening the tib post. But the proximal attachment site that he showed in the video is not where the tib post attaches, it actually attaches higher up on the tibia.
cmccarthy8 1 year ago
hi gazzamoller, im a newbie runner, and after about the first few minutes of running, i have real bad shin pain, i have the energy to run longer, but the pain will not let me go no further, will these helps newbies? i was just hoping after running for a few weeks, your muscles get stronger and the pain will dissapear, but after all the comments ive read, it seems its not that simple, thanks, mat.
mat876 1 year ago
loving the otago grads on the wall!! good to see... cheers gaz
Brije078 1 year ago
If you want a more efficient and specific exercise to strengthen tibialis posterior and help your flat feet i would recommend you do closed chain adduction exercises and not these.
butcherpat 1 year ago
how exactly are these exercises done? can u link a video?
jayjaygeebee 1 year ago
EMG studies have proven that the most effective exercise for recruiting and strengthening tibialis posterior is actually closed chain foot adduction exercises with a band for resistance not the exercises shown above which also activate the gastrocnemius and soleus muscle (if these are tight it can also lead to over pronation/ flat feet).
butcherpat 1 year ago
Hi, I'm a dancer who was diagnosed with plantar fasciitis as a child and shin splints a year ago. Treatment with deep tissue massage and orthotic insoles has been quite effective, but obviously I spend a lot of time barefoot or in ballet slippers. These exercises look great, but as someone who does lots of ballet I'm worried because if i start to do this kind of foot movement a lot it could be extremely bad for my technique. Do you think this will be a problem?
lunaspecgimmy9271 1 year ago
no, the body is smarter than that.
it understands the difference between movements
SkylerCheyenne 1 year ago
I'm probably going to try it. I think I initially just had a panic attack because sickling your feet is number one crime in ballet.
lunaspecgimmy9271 1 year ago
I dunno, the physio I went to see said when doing calf raises dont let your ankles flare out like that because you teach your body bad form.
00JakeR00 1 year ago
That's my main problem, I'm still a little conflicted.
lunaspecgimmy9271 1 year ago
Lol was it really necessary to mention he was pidgeon toed
pingzer 1 year ago
To everyone posting below about barefoot running; is there a single elite runner who trains this way?
cpm881 2 years ago
@ cpm881
Search the web for "Rick Roeber" (many pics in the web), "Barefoot Ted" (kind of adventure guy), "Barefoot Ken Bob", "Barefoot Todd"... they all run barefoot (marathon / hill running)...
laugharound 2 years ago
@cpm881 There have been several elite runners who have trained and raced barefoot. Abebe Bikila race in the 1960 olympic marathon and won gold barefoot setting the world record in Rome. So it is possible but not recommended for all runners, i think it should be done maybe once or twice a week in supplement to running with shoes
Justinmacias7 1 year ago
elite runners usually run in a form that would be intuitive if barefoot. if you look at sprint shoes, youll notice all the emphasis is placed on the front part of the shoe, the heel having no spikes.
Pelonetillo 1 year ago
thanks for showing me which tibialis muscle I have SP in!
MyNeighboursSuck 2 years ago
Do I detect a New Zealand accent?
mct0818 2 years ago
@mct0818 Well he did say he was from Wellington Sherlock Holmes.
oceanontube 1 year ago
@oceanontube Guess I don't know my New Zealand geography.
mct0818 1 year ago
Gary Moller, thank u for inspiring me with this video. I've been doing this (on a foamed mat) for about a year. My feet are way stronger now than before starting this exercise.
@conradbate: You're so right. I completely agree with you talking about the positive effects of the vibram 5 fingers. I had very weak feet and pain in my knees. Then, 2 years ago I startet running up and down mountains in vibrams and I did Gary Moller's exercises. Now: stronger lower body, improved gait, no pain anymore.
laugharound 2 years ago
These excercises are excellent, and so far they have worked really well but I am not sure if I am doing them right becasue the person doing them in the video has excellent ankle inversion compared to me.
On a different note I see a lot of people talking about running form. Please read Gordon Pirie's book on running (it's royalty free available as PDF)
Lastly please ditch your running shoes to learn how to run you MUST be barefoot/vibram 5 fingers. It's far far far far better.
conradbate 2 years ago
Yeah Vibrams, trash out those big heeled running shoes.
TheFabFoo 1 year ago
Thanks for this
Arz2003 2 years ago
How about doing this on a step, so your foot has more range of movement? Thats what im doing, just wondering if others do?
rudizzeblud 2 years ago
my ankle been killin me from havin to stand for 12 hours at a time but doing just 40 of these its feeling a lil better.
machetey 2 years ago
Where should the burn be felt? I feel it in the lower portion of my calves, after about 30 reps as you describe.
RnRHobbes 2 years ago
hmmm lets see if this helps when in the army
CanadasBack 2 years ago
I did so many calf raises that I got Compartment Syndrome in the calf muscle. So take it easy with calf raises don´t over do it.
filoo1 2 years ago
...contd:
..astonishingly so infact, and my achilles tendonitis is definitley reducing; again, I am somewhat taken aback by the results TBH
I am hoping that these execises will also - over a longer period - sort out my over pronating right foot/ankle; I presume that issue will right itself as my musculature in that are is built up by these two exercises?
Either way, so far it has all been positive
I will deffo buy a theraband to add to the mix , I want ballet dancers feet LOL
Cheers all :)
gimmicka 2 years ago
Ok, so far I have been doing the following 3 day on 1 off:
- two sets of 60 reps of the 'calf raise' exercise in this video for my tibialis posterior
- two sets of 200 reps of the 'foot raise' exercise - found on other vids - for my tibialis anterior.
They both pump like mad, and on the 'foot raise' exercise I had to start with 2 sets of 100 and build up over a couple of sessions.
I also stretch after each exercise.
I can honestly say that my knee inflamation has diminished,
...contd:
gimmicka 2 years ago
WoW, this will be a god send if it works for me.
reallyyeahreally 2 years ago
Hi gang,
If you do a youtube search for the following videos, you will see the exercises that have helped me the most, I do at least one of these each day:
- Achilles Tendinitis Rehab
- Shin Splint Exercises - Kinetic Health
- 36.3 Ankle Inverters Tibialis Posterior Strengthening
contd...
gimmicka 2 years ago
The first shows you how to do the eccentric (lowering) portion of a calf raise, Google 'achilles tendonitis eccentric calf raise' and you will see all the research showing this to be the BEST thing for achilles tendonitis, and the great thing is, you will feel immense relief fromt he very first session!!!
The second video shows exercises for the lower leg, one of which is what I previously called a 'foot raise', this is infact a 'dorsi flex' foot raise and is the BEST thing for knee tendonitis
gimmicka 2 years ago
The third shows and awesome exercise for ankle strength, and will sort out your over pronation problem, honestly I CANNOT speak too highly of this exercise, try it, youll see just how greta it is when the pump hits you around 50 secs in LOL
Good luck guys :)
gimmicka 2 years ago
yeah im in the UK
my rigth foot over pronates and I have achiles tendonitis along with knee pain, thats why I figured id look for some vids on the subject.
Would the exercises that most all ballet dancers do (the thera-band foot/arch thing) be any good for my problems?
what about the walking on heels one?
Im guessing they couldnt hurt?
TBH, im going to pop into the docs office and arrange to see the podiatrist
Cheers for the info.
gimmicka 2 years ago
are you running heel to toe? if you are having trouble keeping your foot straight while running, it may be because you are not running on the balls of your feet enough. you must never strike the ground with your heel. for one thing, this produces strain on the heel/arc area, and secondly, the heel is best used to balance while at a standstill, it is too narrow, however to be used and expect a stable, centered stride.
Pelonetillo 2 years ago
bujt surely these exercises do away with the need for orthotics once the recovery starts to occur?
damn, im confused lol
gimmicka 2 years ago
oh and, if this exercise works for someone, am i right in thinking that person wont need orthotic insoles? or would such insoles be a good addition in their own right?
gimmicka 2 years ago
fuckin great vid gaz!!
any idea re: how long until the average person (with achilles tendonitis and knee pain) might see improvement after using this exercise?
would it be a good idea to add a calf/achilles stretch after the exercise?
thanks again.
gimmicka 2 years ago
People would not have as many injurys if they actually used there foot instead of letting there shoes do all the work. People need to strengthen there feet because they wear shoes all the time we have ten muscle in our lower leg/ankle for walking 8 of these muscles are disabled once a running shoe takes over. This is fact
TheFabFoo 2 years ago
people should use sprinting shoes instead of running shoes. running shoes are horribly designed for the most part. super thick, comfy heels make improper running form intuitive.
Pelonetillo 2 years ago
Are you insane. Sprinting shoes are what cause shin splints and other problems. Everytime I race in mine, my shins kill me after. There is no support in racing flats, you might as well run barefoot.
lagnobob 2 years ago
shin splints are caused by over extending your foot in front of your body as you run. sprinting shoes encourage natural running, on the balls of your feet (no heel whatsoever).
Pelonetillo 2 years ago
barefoot > Shoes.
CrypticDefeat 2 years ago 27
lol sprinting shoes are like running barefoot dude! ouch!
scrapesmagepvp 2 years ago
Hi Gary, thanks for the video. I had an X-ray done resently and everything came out ok with both of my shin, yet my right leg is still painful. Even after I stopped running for several weeks. What causes that?
Thanks. Hope you can help
md991free 2 years ago
Has this method of raising the feet actually worked for anyone? Just wondering cause i've had my shin splints for nearly a year now and i've due to join the Royal Marines soon and obviously my cardio is a huge part of my life so i really need an effective method... Tried orthotics, ice and massages but still some pain when i run any help please?
StedsAreANoNo 2 years ago
Hi, thanks for the video. Am gonna work on that. Having heaps of trouble with my T.P and just when I was really enjoying running. I have high arches, can anyone recommend the best shoe for high arched person who suffers with Tib. Post. please please pleases?
nlm1980 2 years ago
Should I be doing these exercises in my bare feet or does it really matter if I wear shoes or not?
elvisc05 2 years ago 5
Definitely barefoot on a soft surface
gazzamoller 2 years ago 10
Omg Murray, What a Champ
NinjaKent 2 years ago
haha lol
langerCAN 2 years ago
dude shin splints suck so bad bro, are you sure this will help? how do I know if I have flat feet? they dont look flat, they have an arch...
farzero 2 years ago
wet your feet, step on a sheet of paper, then you'll know.
GoodEvenings 2 years ago
Are there exercises for the anterior? I'm having pain on the outside. I tend to walk on the blades of my feet and have really tight calf muscles. I'm getting shin splints from walking too briskly.
Do I want to exercise the anterior?
1Jedthered 2 years ago
Refer to other discussion above about this issue. The exercise will assist. However, I think you will get more relief by having a once weekly deep tissue masage of the affected regions. Do three massages over 3 weeks and see how it goes.
gazzamoller 2 years ago
@gazzamoller Doesn't clicking indicate a problem with the joint (Osteoarthritis)? Or maybe a structural deformity? Or maybe he has a valgus stress on his interphalangy because of wearing shoes that were too small for him.
Procrastinater09 1 year ago
@1Jedthered If you can't feel your toes and there is swelling, go to the hospital, especially if your toe nails start to crack and club and basically look like they're dieing (necrosis).
Procrastinater09 1 year ago
Hey Gary, im glad to know that you are also from NZ :) just wondering, when i do this exercise, my toes on both feet click very often. is that ok?
spiderfingaz 2 years ago
The clicking is not a problem. Interestingly, it can indicate a deficiency in CaFl and silica tissue salts which gives ligaments strength and pliability. CaFl is implicated in flat feet by the way! You can get these off my website - Active Elements 2.1. You may need to take it for several months to have any noticeable benefit. But worth doing.
gazzamoller 2 years ago
Hello, I have had posterior tibialis pain on my left side for about 5 years now off and on. I have tried numerous exercises but none have offered lasting relief. I have found some improvement with your exercises. I have noticed that my left ankle kind of drops in while I am standing naturally. Will the exercises alone fix this or should I get orthotics with pretty high arches or wrap my foot and ankle each day to keep it in "neutral"? Any help you can provide is appreciated. Thanks a lot
peptide83 2 years ago
Please read the other postings about massage and Formthotics inner soles. You need nothing else. Follow the advice in the postings about how to do and space the exercise sessions and give the exercises months and years to do their thing.
Above all else be patient, consistent and take your time.
gazzamoller 2 years ago
thank you SO MUCH. i have been instructed to use a resistance band in the past to no avail so i can't tell you how relieved i am to have these new exercises which really work! :D i do 5 mins, 3 times a day - despite running a lot longer and harder than i used to, the splints are all better and there's not even that tender feeling on the inside of my shin (the one that lets you know ur not better yet when u crouch). next time i'm lucky enough to visit NZ you can have a big hug and a beer haha.
email4jon 2 years ago
Read the other advice earlier. But generally do a set until you feel the burn (for most people thats about 30 reps), have a minute break and then repeat for about 3-5 sets. Repeat the workout every 2nd day just as you would when doing any kind of strengthening workout. Don't do it every day.
gazzamoller 2 years ago
Will this also work for anterior tibialis muscle? I get the pain on my anterior sides of both legs.
fkaric 2 years ago
Minimally. If you get pain there, then get a professional massage therapist to massage these and the rest of the legs once a week for about 4 sessions. Be sure it is the tibialis anterior and not the peroneal muscles. This being the case, the massages are still effective therapy
gazzamoller 2 years ago
Thanks. Ive been seen by a professional massage therapist and got a deep tissue massage combined with Graston Technique done. My pain is half way up the outside edge of tibia lasting up to 3-4 weeks after exercise, combined with inflammation of my foot arches, outside edge of the ankle and anterior tibialis muscle. My therapist said I have a problem with soleous muscle but I am not sure how would this be related to pain on the anterior side. He wants me focused on stretching
fkaric 2 years ago
Have you been examined by a Dr for the possibility of a stress fracture? These may not show up on the initial exam.
gazzamoller 2 years ago
thanks so much for the information.
woodlock44 2 years ago
Hi Gary, I will try these exercises as I suffer this problem. A few questions for you:
Should I do this excercise once I have completly recovered from the splints, ie rest from exercise until the pain subsides?
Someone suggest to me to walk like a penguin ie walk on the balls of my feet to strengthen muscles, will this work?
Finally, how often should I carry out the exercise you mentioned?
sfreeman81 2 years ago
Read all the other qyestions, comments and answers on this page and you will pick up quite a few tips.
Yes, keep doing this exercise about every 2nd day ongoing.
I do not like the Penguin walk which shortens and strains the tibialus anterior muscles. Why not just walk down a steep grassy slope if your really want to do this kind of exercise.
gazzamoller 2 years ago
You can also hold weights parallel to your shoulders to get better results.
Hoodedfigure831 2 years ago
Thanks for the suggestion.
You need to balance on the outside of your tippy-toes, so take care when adding weights.
I personally never see the need to add weights. Doing 20-40 repetitions properly using your body weight is more than enough. Any more weight and form may suffer.
It is also important to build in endurance as well as strength especially if a sports person like a runner.
So my inclination is to go for long, multiple sets, rather than pile on the weights.
gazzamoller 2 years ago
Thank you !! This should help me recover from my posterior shin splints. Will do this exercise.
rav1ch 2 years ago
weight goes from the inside of the arch to the outside - weight ends up over the little toe region.
If you have weak feet you may take some time to get this happening.
gazzamoller 2 years ago
when im watching your video when your going up from the calf raises are your legs intentionally going to the side or are you just doing normal calf raises?
bhoptheexman 2 years ago
It is very intentional.
IF you look at the line of pull of the tibilalis Posterior, you will see that the action demonstrated is intended to replicate this.
gazzamoller 2 years ago
thats not really where tib post originates, you were pointing more towards flexor dig. origin. the belly of tib post is more proximal and deeper in behind the tibia than that. not trying to be a smartarse. just thought id point it out
BeatKleaverRecords 2 years ago
You are technically right but to be completely correct we should recognise that muscles work in concert and may be so close that a quick video demo that goes into exact detail may end up being too long and confusing for the average punter.
The Tibialus posterior works with the flexor digitorum longus and flexor hallucis longus to maintain a strong and flexible arch and all originate deep within the calf muscles. And then there is the plantar fascia....
Hey - thanks for the claification!
gazzamoller 2 years ago
no worries mate, I agree with you on not confusing the average joe. As an aussie I feel compelled to give a kiwi a nudge or push whenever I get the chance. all the best,
Liam
BeatKleaverRecords 2 years ago
man i hope this works. i train so hard and when this stuff happens, it messes with my head so i cant train as hard. im reading i will have to be out for up to 3 months to heal this completely. man that sucks i need to stay active so i dont gain any weight or lose stamina
bigbuzin555 2 years ago 2
same here
redgear4566 2 years ago
Do not be hard on yourself. Use the time out as the opportunity to work on other aspects of fitness such as upper body development, flexibility and so on. You can work on honing skills.
And there are many alternatives to hammering the legs, such as swimming, cycling and rowing. Paddle a kayak.
gazzamoller 2 years ago
you seem to know a thing or two about foot muscles, i used to be a skateboarder and i twisted my right ankle about 2 times, i dont think it ever FULLY healed, im not even sure if this is the problem. im now a boxer and i noticed i have a hard time generating a good grip with my back right foot (i fight in an orthodox stance) the problem is that alot of your punching power comes from your feet, is there an excersice i can do to get more traction?
blahness666 2 years ago
Running on sand barefoot might help. Quickly movin left to right (like jukeing in football). Have someone toss a tennies ball to ur far right and left. As u juke left to right (catching the ball at the process) ur traction will improve. Ur gonna get blisters though. Watch this show on megavideodotcom..... english dubbed hajime no ippo. Im a boxer too, u can learn alot from that show.
Sincere1645 2 years ago
Thanks for the boxing training advice :)
gazzamoller 2 years ago
It may do. It will certainly help prevent them from worsening and may help prevent secondary problems. Interestingly, a deficiency in calcium fluoride (not sodium fluoride) may contribute to fallen arches. Ligaments require this tissue salt for strength and resilience. Google "Gary Moller + Active Elements" for more information.
gazzamoller 2 years ago
i have a seriously stuborn and re occuring shin splint on my right shin in particular... should i do this exercise before a light run? or on my off days... and how many should i do? thanks for your time and advice...
alcoholman01 3 years ago
Please read the last post above about the massage, tissue salts and special innersoles for your shoes.
Keep doing these exercises every 2nd day. Do about 30 then go do something else for several minutes, then do another set of 30. Repeat 5-6 sets but build up over a few weeks to this.
It is better to do this exercise on your non running days. Do gentle stretching of the calf muscles before a run - do not overdo the stretching.
gazzamoller 2 years ago
When i do this exercise my problem leg keeps making cracking noises around the ankle. Any ideas what that is?
I've been trying to get fit for basketball and whenever i put a training session in my left inner shin gets sore as hell.
TomLandrysHat 3 years ago
Fit a pair of Formthotics Shock Stop in your shoes (Google: Gary Moller + Formthotics shock stop).
Get a weekly deep tissue massage of the legs, including the unaffected one.
The cracking noises are the ligaments twanging across the bony bits. This noise can be a sign of a silcaea tissue salt deficiency. Silica is used by the body to keep tissues, including tendons and ligaments resilient and pliable. Google "Gary Moller + Active Elements" for more information.
gazzamoller 2 years ago
i'm going to try this because i get shin splints...thank you!
InALoveTrance 3 years ago
I walk with my feet sticking out, people say like a penguin. I also get shin splints. If I make sure I walk with my feet fowards will this also correct my running technique and help stop shin splints?
Brisks 3 years ago
Yes it sure will, but please give it time.
gazzamoller 3 years ago
Yes, walk and sit with the feet only slightly turned out.
Get a pair of Formthotics
shock stop or Active heat moulded inner soles and wear in all your shoes. (Google "gary moller formthotics". These will help keep your feet aligned.
Practice this exercise as per the advice in earlier comments here.
gazzamoller 2 years ago
do you have any tips on rehabbing from tibialis posterior tendinosis? I've read that eccentric stretching and strengthening works best.
beowgrendel 3 years ago
Do this exercise and get a once weekly deep tissue massage of the entire calf muscle, including the foot.
How do you know for sure that it is post tendonosis? It could be a spasm of, say, flexor hallucis longus. Often mistaken and hence the poor treatment results.
Not keen on eccentric stretching myself. Prefer deep tissue massage, nutrition and exercises such as this one. Always works when one knows for sure what one is treating!
gazzamoller 2 years ago
I severly sprained this muscle, along with a few of my ankle and foot joints/muscles. if you look at some of my videos you can understand how.Either way it has been about 4 mos., and it still hurts.I am currently starting to tumble A LOT more often and was wondering if that is wise.I feel a little pain(mostly like my foot is mostly weak). But I have taken to theraband exercises...Can I do this excercise,tumble,and do the bands everyday or is that pushing it? Thank you for your videos!
Blackiechan77 3 years ago
It is better to do several sets of this exercise every 2nd day than daily. Apply the same principles of athletic conditioning as you would when doing a weights training programme.
gazzamoller 2 years ago
Thanks for the reply Gary! my foot is stronger, but I definately feel I was pushing it t far.
Blackiechan77 2 years ago
Please have a read of the other comments with this video.
It is better to do this exercise every 2nd day than daily. You need recovery after a good exercise session. This exercise will help restore strength and also reflexes.
gazzamoller 2 years ago
Try doing 150 every 2nd or third day only.
Running should be on a hard-easy day basis as well. Do not do the same run on consecutive days.
Get a pair of "Formthotics Shock Stop Heat Moulded Sports Innersoles" Google to find it at my store. Fit and wear all the time in your sports shoes.
Find a qualified and experienced massage therapist to spend about an hour firmly massaging the lower legs and even the thighs, hamstring and butt muscles. Do so once a week for 6-8 weeks.
gazzamoller 3 years ago
My tibailis still hurts.
zerobeatx3 3 years ago
I take it that you have been doing the exercises? If so, how many reps? How often and for how long have you been practicing? Also, please tell me more about your background, including health and exercise and I might be able to offer some guidance