Program definitions and protocols
This Shin Pain Program addresses the tissues of the lower leg that often become glued up due to poor movement, dehydration, repetitive movement or trauma. Once again these regions are connected to the whole body, you will feel an integrated response in the mobilisers. In other words you may feel lighter, move better or have a decrease in pain or discomfort after the program.
Use what tools you have in your environment, if you have a roller use the roller, if you have a percussion gun use it!! If you have both, use whichever feels the best on that region.
Program Duration – 30-35 mins
When – Use the program daily even if you only do a few of the protocols, this will help the tissues reset. Must be done before and after exercise or training.
Program Flow – follow the Preparation section, do both sides of the body, then repeat on the side that feels more restricted.
Terminology – We use innovative techniques that may differ in name and location. Follow the videos and coaching tips for success.
SOE – Roller technique targeting the boney sections. 30 secs max in this region
SME – Roller technique targeting the muscular sections. 60-90 secs in this region
SFM – Fascial Mobilisers are our way of moving the tissues, THESE ARE NOT STRETCHES BUT GENTLE RHYTHMIC MOVEMENTS. 45-60 secs each
- Remember to breathe when performing the program (4 secs in through your nose, 4 secs out through your nose), this will ensure tissue adaptation.
- Keep the movements at low speed and low force, nothing should be forced.
- Listen to and follow the videos, until you feel confident to perform by yourself.
Suggestion – Complete the entire program 4 – 5 times THEN you may choose to use your favourite components of the program.
