This is more or less a general discussion of the topic of lower body injuries/rehab/tips that anyone can post in...I myself have a few things I want to discuss to see if I can shed more light on the topic on a personal level. Here we go:
Im about to turn 18, trying out for college football this upcoming fall.
-Since about 8th grade, I've had lower back pain. I went to PT and came out better, haven't had any major issues since fresh/soph year.
-For years, I've had horrible shin splints..to the point where 5 minutes on a treadmill feels like an army boot camp drill. Not to mention my feet,legs, and back get sore quick.
-This past summer, while running my 40 at a combine, I strained my hamstring. I've done my best to rehab it with the help of the head ATC at my school, but i feel there is still some instability.
-Ive had flat feet since I can remember.
Basically, to sum it all up. I have had issues for a while now. To compensate, I do regular stretching and foam rolling, have orthopedics for my flat feet(dont feel a great difference), eat right, and obviously on a good workout plan. My question to everyone is do you have any tips, experiences, recommendations, or anything at all with ANY of the above topics? I am interested to see what information I can come about. Sorry if this thread is a bit broad -_-
Your mechanics are likely horrible and you need to have someone qualified evaluate them.
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Wow, that's a lot of problems!
You definitely should be able to strengthen your lower back - I had the same sort of issues there, and building the muscle in my back has completely made the back aching disappear.
Shin splints - do you do a lot of work on your legs, or a lot of running, and are not allowing your legs to recover properly?
Do you eat properly food wise? Good quality protein, carbs and fat, and in amounts appropriate for your current build and level of exercise?
Hammie problems - that's very likely to be connected to your lower back issues. And that could well be throwing out your posture, possibly putting more pressure on lower legs causing shin splints. That's a guess there, by the way.
Might we worthwhile going to a chiro to ensure your spine is aligned, and a physio to make sure that your muscles are released and not constricting movements. If those things check out, you should be able to strengthen the muscles, and come out of your troubles, so long as you allow yourself to rest, and take your progress good and steady.
I suspect you might have some muscular weaknesses or imbalances, in which case your physio will gives you the specifics of how to bring those areas up to speed.
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You should try to do some light pace jogs while barefoot to see if that helps your shin splints at all. I have read numerous published articles that seem to provide evidence that barefoot running can actually increase the natural arc in one's foot, which, in turn, eases strain on the tendons and ligaments associated with running by enhancing form.
Fore/mid-foot strike, slight roll on outside to stride.
Spend a few weeks working through mobilitywod.com. Try a new one each day, test/re-test and you'll be amazed at your progress.