Sean pulling sled at CF Kids Cert

Stephanie shows off her pistol post-WOD

Recently, we’ve had some of our members come down with a case of shin splints.  While they usually start as slight soreness or inflammation in the shins, this sneaky ailment can, over time (and without resting), progress into a full blown stress fracture.

What are shin splints? Rainier CrossFit posted an article about it a while back and says that:

Shin splints or tibialis tendonitis come in 2 locations. The very front part of your shin is muscle, the anterior tibialis. Moving inward, there is your shin bone, the tibia, then your posterior tibialis along the medial side of your tibia. The location of shin pain is important. Medial or post. tib. tendonitis is more common, usually cause by a falling arch or pronating foot during mid stance.

Generally, shin splints are classified as an overuse injury, which means proper rest is required for them to fully heal. However, there are a few things that we can all do to help prevent the inflammation from getting worse:

1. Tell your trainer! Think of the first couple of minutes of class as a “confessional” of sorts with your trainer. Spill your guts. We will assign the proper amount of burpees, wallballs, or whatever other appropriate sub is for your ailment. We promise to not compromise the suck of your workout just because you can’t run.

2. Ice. No if’s, and’s, or but’s. If you don’t do this, I will bring ice to the WOD and you can AMRAP ice burns.

3. Do the A-B-C’s. That is, draw the A-B-C-s with your toes while seated. Do it in cursive. Do it in espanol. Do both sides, even if one doesn’t hurt.

4. Stretch. Do those PNF calf stretches that Marcus showed you guys recently. If you don’t know what they are, hit him up at the next workout. Do these 3-4 times a day.

5. When they feel better, and only when they feel better, we’ll take a look at your running form and shoes. Often times the way your foot strikes the ground and what your feet are clad in. Also take a look at some of the recent Intrepid articles on POSE running.

When determined firebreathers get shin splits and let it run amuck (pun intended), it sometimes takes them out of the game for weeks on end before they’re back doing WODs as previously Rx’d. Don’t be that guy. Rest up, ice, and do the stretches and letters. Look for other remedies in the upcoming weeks as well!

WOD 10.27.09

Deadlift
5×5
1×15-20
c/o Skin The Cat Progression