How To Prevent and Recover From Shin Splints

Saturday, August 9, 2014

Beach WOD- 11:30 am!


Hip Circles x10 clockwise/counter clockwise
Fire Hydrants x15
Side Plank with side kicks x15
Downward Dog 5×10 seconds

Warm up:

400m Jog
2 rounds (with moderate weight KB)
8 Goblet squats
8 Sumo Deadlift high pulls
8 KBS (american)
8 walking Lunges OH (4R/4L)


Three sets with 60 seconds rest between movements:

Front Squat x 8-10 reps
Single Leg Hip Bridges x 10 reps each leg, tempo 3 seconds up
Double-Under Practice x 60 seconds

Notes:  Front Squats may be performed with Dbs or Barbell.


12 minute AMRAP:

20 Overhead Walking Lunges?with plate
20 Sit-Ups
Run 200 meters with a Med ball (20/14)




Run 1600 meters
15 Muscle-Ups
15 Deadlifts (275/185 lbs)
Run 1200 meters
10 Muscle-Ups
10 Deadlifts (275/185 lbs)
Run 800 meters
5 Muscle-Ups
5 Deadlifts (275/185 lbs)

-40 min cap-

Notes:  If you cannot perform ring muscleups, sub bar muscleups and use a band if needed and then perform 5×3-5 strict muscleup ring rows.  If you cannot perform ring dips, perform 3×5 Strict Dips and 3×5 Negative Dips with a band after class.

Cool Down:

ME Hanging Hollow Hold from bar
ME L-sit
ME Hollow hold on floor
ME Plank
Cobra Stretch! 2×30″
Couch Stretch 2 min

For those of you who have been experiencing an increase complaints of shin splits, this is a very informative video. (I would take notes so you don’t miss any key points). We have been running more lately so its really no surprise that if you are fatigued and running with poor form, muscular imbalances, and poor footwear, a breakdown is going to occur. For many of you, its manifesting as itself as shin splints. In order to keep you healthy and kicking butt in class, we will be hosting advanced running courses in the very near future so keep an eye out in upcoming events section!


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