Shoulders and Shins

So a couple of things I’ve been hearing at the gym in recent weeks are:

  1. It’s killing me I can’t do overhead squaaaattsssss!!!!!  I’m so frustrated by my shoulder mobility!
  2. I have terrible shin splints, it’s killing me!

When I started working out back in the day when I was the student and CMO (Chris’ nickname at the previous CrossFit in CA) was yelling at me all the time, I also could not perform an overhead squat.  This was very frustrating for me because I knew I was strong enough to OH Squat the barbell, I just couldn’t get my shoulders/hips/ankles to get into the right position.  I also hadn’t run or jumped rope a great deal in my previous fitness history and I too suffered from some mean shin splints.

Here are some things I was able to do outside the gym, in my apartment, that really helped me.  I decided to shoot a couple of quick videos in my native environment to show you some tricks and how to be resourceful with items you probably already have in your place.

Shoulder Mobility

I focused on 3 things when working on getting my shoulders into position for the overhead squat.  I would do 3 sets of 10 reps of wall squats, hang out with a foam roller / lacrosse ball, and use a swiffer sweeper to do passthroughs and practice.

You don’t have to get fancy, and you don’t need to get any fancy gear or equipment.  Just spend some time isolating the limiting factor (is it your shoulders, hips, or ankles?) and then work to mobilize those areas.

Shin Splints

These are ugly…..and they hurt!  Very briefly, and without going into a great deal of detail here are a couple of ideas for you to go after.  First up, go after that soft tissue in your calves and shins.  I start with a foam roller, and then for a more targeted smash use a lacrosse ball.  Next, work the sliding surfaces around your ankle and heel chord.  Lastly, got after ankle flexibility itself.

The key to getting your shoulders open and mitigating shin splints is consistency.  Spending a little bit of time on this every day is the best option.  You could spend as little as 5 or 10 minutes a day performing these movements.  Think about it, if you go after your shoulders for 10 minutes a day, 5 days a week you spend almost an hour working shoulder mobility.  Little blocks of time add up, and make big differences.  Enjoy!

The O-Board Says…

A. Max Weighted Pushup

B. 5 Rounds For Time
400m Run
12 DB Manmakers
25 situps

Posted by: Stets