Help with deadlift technique – bruised shins and knees?
5 min read
Asked by: Christopher Self
To avoid bruising your shins you should think about ‘pushing the floor away’ with your legs, using your knees to extend the barbell off the ground vs lifting the barbell from your hips. You should also wear knee-high socks, use baby powder on your legs, and in some cases, wear shin guards.
Why do I hit my shins when I deadlift?
You yourself may have scraped your shins with the bar on a pull and left your DNA on some training equipment. Rest assured that this can be fixed – the problem is usually due to an incorrect pull off the floor. There are a couple of reasons that the bar may be gouging out chunks of your shins each time you train.
How do I stop my shins from scraping when I deadlift?
Too soon in a correct starting position for the deadlift your shoulders should be slightly over the barbell. And they should stay over the barbell for the majority of the lift.
Should the bar hit your shins when Deadlifting?
The bar should stay in contact with your shins and thighs the entire way up. This leg contact makes sure the bar path is over the middle of your foot. To lock out the deadlift, stand up completely straight with your shoulders slightly behind the bar and your hips and knees straight.
Do deadlifts condition shins?
Generally speaking, a good range of motion for shin angles in the deadlift can range anywhere between 70-90 degrees, as long as the bar is sitting over the mid-foot. These ranges will be dictated by things like femur and torso length, individual strengths, form, and height.
How do you prevent shin bruises when Deadlifting?
To avoid bruising your shins you should think about ‘pushing the floor away’ with your legs, using your knees to extend the barbell off the ground vs lifting the barbell from your hips. You should also wear knee-high socks, use baby powder on your legs, and in some cases, wear shin guards.
Do I need deadlift socks?
A popular method for preventing shin friction for deadlifts is to wear deadlift socks. Deadlift socks are long and cover the full lower leg to prevent the knurling of the barbell from scraping the shin and causing them to potentially bleed.
How do you protect your shins?
8 Tips to Prevent Shin Splints
- Stretch your calves and hamstrings. …
- Avoid sudden increases in physical activity. …
- Exercise on softer surfaces when possible. …
- Strengthen your foot and the arch of your foot. …
- Strengthen your hip muscles. …
- Buy new athletic shoes that are right for you. …
- Stay at a healthy body weight.
How do you stretch sore shins?
Seated shin stretch
- Sit on a chair and lower one knee until it extends in front of the other and the toe extends into the ground.
- Gently shift the body weight forward with the toe planted on the ground until there is a stretch in the shin.
- Hold for 15–20 seconds, then repeat three to five times.
Do compression socks help shin splints?
Untreated shin splints are painful and can progress into stress fractures. Thus it is crucial to find a cure for it at the earliest. One of the proven remedies for shin splints is wearing compression socks. They provide significant relief from its pain.
What is the fastest way to heal shin splints?
How Are They Treated?
- Rest your body. It needs time to heal.
- Ice your shin to ease pain and swelling. Do it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
- Use insoles or orthotics for your shoes. …
- Take anti-inflammatory painkillers, if you need them.
Do knee sleeves help with shin splints?
By compressing your calves and shins, compression sleeves increase oxygen and blood flow to the areas most susceptible to shin splints and related injuries. The boost in circulation helps improve muscular endurance, increase muscle efficiency, and aid in pain relief.
Can KT tape help shin splints?
Kinesiology therapeutic (KT) tape may help prevent and treat shin splints. KT tape may also help stabilize the muscle around the shin and improve blood flow. Using tape provides compression, which may help to boost circulation and reduce pain. You can use KT tape in conjunction with other healing modalities.
Should you massage shin splints?
Bottom Line. Yes, a massage does help shin splints. Shin splints affect the deep muscles of your lower legs, and that’s why therapies that involve deep tissue massage will help you recover faster than foam rolling or stretching. You can even give yourself a massage at home for a minor shin splint.
How do you wrap shins for shin splints?
To apply the taping the athlete is positioned sitting on a couch with the lower leg hanging down and the foot placed slightly in a plantar flex e'en or pointing downwards.
How long can shin splints last?
Shin splints often go away once the legs have had time to heal, usually in three to four weeks. Most people can resume an exercise program after their legs have healed. It takes longer to recover from a stress fracture, so it is best to have shin splints treated early.
Will stretching help shin splints?
Stretching is an unquestionably important element to alleviating the symptoms of shin splints as well as avoiding stress fractures. Without gradual training and building up of muscles, as you increase their activity and mileage, these muscles start to break down.
Can shin splints cause bruising?
Do shin splints have visible bruising or swelling? Some severe cases of shin splints will have mild swelling along the medial edge of the anterior tibia. It is uncommon to see tibial bruising or a large amount of swelling.
