ROLL WITH THE PROS: HIP PAIN
Dr. Marc Legere
Published March 3, 2021 at 6:00pm AST.
Hey, it’s Dr. Marc and in this week's video, I wanna talk to you about vertiball and shin splints.
Now for you runners out there, you may be aware of what these are and maybe you’ve had them yourself or maybe you know someone who’s experienced shin splints and maybe for you newer runners out there you might not know what’s going on, but you have this new pain that’s going around the front side of your shin. So let me talk to you about what shin splints are and then what you can do with vertiball to help.
Now, shin splints is a pain that goes along the front side of your shin. The shin bone is also called the tibia and the muscle that sits just to the side of it is called the tibialis anterior. Now with changes in your gate or maybe increases in your workload you can strain that muscle and you can get these little tears and that can become very painful. So, shin splints can be uncomfortable if your workload is increasing or maybe your gate is a little bit off. I’ve typically found that people who’ve had issues with it maybe are striking on their heel a little bit too hard or are doing a lot of hill work, which is requiring them to bring their foot up. If that happens, you can strain it and it becomes a problem. So with any type of injury, what we want to do is we want to help with blood flow and we want to help the muscles relax and with vertiball we can check both of those boxes, so let me show you how.
The first thing that you can do with it is you can use it just while you’re sitting, I would grip the vertiball in my hand and then i would push my foot down, you can also push your foot down by contracting the muscles and that will create a little bit of tension in the tibialis anterior. Take your vertiball and just start to gently roll it down the shin, where you’re having that discomfort, you’ll know when you’re on the right spot, and just roll the vertiball down and I would start from what’s called your origin, or the top of the muscle, to the insertion, which starts to be right around in here more specifically it’s in your foot but right around in the area around your tendons. So from your origin to your insertion is where you can make a lot of progress. I would try to get the ball in there a couple times a day after you run, before you run, and just see what that can do to help you get some relief. Now for some people, that’s plenty of pressure but other people it’s not enough and that’s the great part about vertiball is that we can put on a little bit of pressure or we can put on a lot of pressure. It’s really up to you.
So now let’s use the vertiball in the way that it’s intended, which is up against the wall and see what that can do. So what I want to do is I want to get the ball off of the unit itself and then I want to attach it to the wall. So just a quick reminder we can use it on any type of surface that's smooth like dry wall or glass. I'm gonna get the ball unit, i'm going to slide it into place. So now we have this nice attachment we can lean right into it. This is going to be nice and firm and the ball is going to spin in here easily. So from here, what we are going to do is we are going to get our leg up, we’re going to point our toe down and then we are going to roll that ball up and down on that tender muscle, that tibialis anterior. We're gonna start at the bottom, we can go up to the top or we can do vice versa, because of the nice firm grip of the vertiball against the wall and because of all the pressure that we can put on there, we can really get in deep to that muscle and hopefully get you some of that relief. So for you runners out there, I’d say give this a try. Do it a couple times a day. Definitely do it before you runl. Do it after you run and hopefully after a few sessions you get some of that sweet relief.