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Shin Splints

  1. Guest Blogger: I Never thought I would run again...

    We are happy to share another inspiring guest post by KT Tape fan Kim D. from Lake Stevens, WA:

    My name is Kim, I am a 38 year old mom who started running 3 years ago. KT Tape Success Story

    When I started running, I knew nothing other than what I read online. My 1st half marathon time was 3:50:45. I was just happy to finish. I thought I might be able to do a bit better than that so I signed up for Seattle Rock n Roll in June 2010 finishing in 3:14:23. I was happy.

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  2. Who Runs A Marathon? [INFOGRAPHIC]

    Did you run a marathon last year? People are lining up in droves to run the hottest marathons in the US such as the Chicago marathon, one of the Rock n Roll marathons, the LA marathon, or the many others. We know because we are there. In 2011, more than half a million Americans completed a marathon. Each year marathons grow in popularity and exhibit a greater diversity in their participants. However, the number of injuries sustained year after year has remained unchanged. Leave a comment and let us know why you think the number of injuries is not increasing.

    Click the image for a full size version.

    Who Runs A Marathon

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  3. Day to Day Dangers [INFOGRAPHIC]

    According to the U.S. Consumer Product Safety Commission, popular sporting activities for nearly all ages rack up an impressive number of treated injuries and hospitalizations throughout the year.

    We examine national injury estimates from a CPSC survey of more than 90 hospitals to find out which sports are the most dangerous.

    Click the image for a full size version.

    KT Tape Day To Day Dangers

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  4. Young Bloods: The Truth about High School Sports [INFOGRAPHIC]

    High school athletes have always debated which sport is the toughest and most dangerous. The bigger issue, however is safety. As more and more athletes are getting into year-round sports, and competing at higher levels, there is growing concern for the safety of high school athletes and the long term effects that injuries have both on and off the field.

    The following graphic takes a look at which sports are the most dangerous, if boys or girls are getting hurt more, and how much time is being lost for recovery.

    Click the image for a full size version.

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  5. KT Tape to Eliminate Shin Splints

    Shin splints is an injury almost every runner experiences at one time or another.  KT Tape can be used to treat shin splint pain both during and after running or sporting activity, and it can also be used preventatively.

    SHIN SPLINTS

    Here's a brand new video for shin splints. The shin is the common name for the front of the lower leg bone (tibia) and its associated muscles and tendons. While the tibialis posterior serves to point the toes and foot downwards (plantarflexion), muscles on the front of the leg (primarily the anterior tibialis) serve to point the toes and foot upwards (dorsiflexion).

    KT Tape can help relieve the pressure and strain on the tissue as well as relax the muscles of the shin. KT Tape will also increase proprioceptive awareness along the tibialis anterior and increase circulation to help quell inflammation. Use KT Tape in conjunction with rest to promote the healing process and see reduced recovery times.

    [youtube width=585 height=327]xICBWe-UbTo[/youtube]

    For more info on the causes and treatment of shin splints check here. You can see a full list of new applications here. Leave a comment and let us know what you think? Thx!

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  6. New KT Tape Applications for Shoulders, Shin Splints, and Wrists

    Here are three more video's- as requested by @tkdsoulkat, @R_Cha_3, and @jlusardi on Twitter. If you'd like to request a video please let us know.

    AC JOINT

    First, is an updated version of our ac joint pain video. AC Joint injuries can be very painful and take a long time to heal. For most separations or injuries to the AC Joint, this KT Tape application will drastically reduce pain, provide needed support, and speed the healing process.

    [youtube width=585 height=327]DJEhxOkg8Pg[/youtube]

    SHIN SPLINTS

    This video is an update for our anterior shin splints application. This application can be used for a variety of ankle issues including ankle sprains, stretched ligaments, inflamed tendons, or general ankle weakness. The added support will give you the confidence and support during the rehabilitation phase of an injury as well as the stability and pain relief during activity.

    [youtube width=585 height=327]xICBWe-UbTo[/youtube]

    WRIST

    This application is a brand new one for wrist pain. KT Tape is appropriate for Grade I and II sprains, and Grade III sprains after seeking medical attention. KT Tape provides stability through proprioceptive feedback and mechanical support. Additionally, KT Tape is very comfortable and allows for slight healthy range of motion in order to speed the healing process. Other treatments include rest, ice, NSAIDs, and in very severe cases surgery. It is very important to get an accurate diagnosis is moderate to severe cases in order to avoid complications in the future.

    [youtube width=585 height=327]vlCFhibUi_4[/youtube]

    We have many more new applications to come so check back tomorrow for more. For a full list of new applications see check here. Leave a comment and let us know what you think? Thx!

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  7. Are You Tough Enough for a Tough Mudder?

    After running five half marathons – three in Vibram Sprints – I wanted a bit more of a full-body challenge. I wanted a race that required more than just strong legs and good lungs. I wanted something I’d be proud to finish. Props to Brian Jones, James Schreiner, Michael Wills and Michael Yarnall for running with me. Also thanks to KT Tape and Vin Vallejo of Pro Fitness AZ for the shin splint help and Andrew Hangartner for the extra training.

    Tough Mudder isn’t your typical distance race. There were training runs, road races, adventure hikes and weightlifting sessions. There was a lot of helping, more mud than pigs would be comfortable in and enough small rocks to make me rethink my choice of Vibram Sprints.

    Then there was the electroshocks that knocked me down, blurred my vision and for a little while, made me thank anyone I could find that it was over. And after months of gym visits, a few cold showers BEFORE training runs and a half day spent crawling on rocks, jumping in and out of a pool and carrying a 14-lb medicine ball for two miles (during my 8.5 mile TRAINING the week prior), the inaugural Tough Mudder Arizona was over.

    Here’s my obstacle-by-obstacle recap* of my Tough Mudder run at the former GM proving grounds in Mesa, AZ.

    1. Braveheart Charge
    Our first obstacle was an eight-foot wall jump, followed by a rousing speech surrounded by about a hundred other potential mudders. We all pledged to make this an adventure and not a race, to help anyone who needed it and to value finishing over our times. After a bunch of grunting, the Star Spangled Banner played and we trotted off for what seemed about a mile run.

    2. Kiss Of Mud
    All hope of avoiding heavy mud was lost at this obstacle. We crawled, lurched and pushed our way through mud on our bellies, every second wishing the person in front would flail their leg and kick mud into our faces (it happened anyway).

    3. Arctic Enema
    A 40-foot ice bath is no picnic in any weather. This obstacle required us to walk through a trough filled with ice (a bulldozer gave us a fresh batch), water and some green food coloring that looked like creamy Kool-Aid. Halfway through the chest-high water there was a board lined on top with barbed wire, forcing us to submerge to go forward. The sensation of ice cubes on my head as I came back up was a little unsettling, but I hopped out ready to go.

    4. Berlin Walls #1
    Only monkeys could scale these 12-foot walls quickly. Each of my team required a little boost to get up the wall, but all made it over quickly. A few people toppled over head first, but no one seemed to get hurt. This was far harder than I thought.

    5. Jumpin’ Bale
    Jumping between five-foot-high hay bales wasn’t tough as long as you could build up a good head of steam, but with so many other people around you, that was tough. None of my team fell, but we were a bit worried each time we took to the air.

    6. Zombie Apocalypse
    Beat-up cars, acrid smoke and a whole bunch of tires greeted us here. I punched a windshield, jumped on a roof and tried to break a back window, but my fist isn’t capable of such. I feel better prepared for an outbreak now.

    7. Bump N Grind
    Crawl over sharp rocks as noted on the map, but I don’t remember it on the course. Or maybe it was just too muddy for the rocks to be a problem. Anyway, I crawled on sharp red rocks LAST weekend as prep, and I’m still sporting scars. So there’s that.

    8. Devil’s Beard
    Low-slung cargo nets threatened to impede our progress, but as long as we all stayed close, the nets were easy to lift. I kinda wanted to go on top and have people launch me into the air.

    9. Boa Constrictor
    A hands and knees crawl through sand, then muddy water, then sand. The pipes were too small to float through, and I had to get really skinny to get out. As soon as I figured out to put one knee directly in front of the other, I made it just fine.

    10. I don’t remember. Sorry.

    11. Bale Bonds
    This wasn’t hay, rather a series of small mud hills that looked hay-like. If you can picture the short jumps from Excitebike, you’ll get it. And just like Excitebike, if you lost speed or took a wrong angle, you’d face plant.

    12. Twinkle Toes
    You’d think that wearing Vibrams would make this easier, right? That my superior grip with my flexible shoes would enable me to channel my inner ballerina and fly right by, yeah? That worked until I got to the middle and the wood dipped, swayed and snaked. Into the water I went. Water was nice, though. Except for the mud.

    13. Hold your Wood
    This was something like a 3/4 mile trot while carrying a log. Some people teamed up to carry a larger piece, others went solo. My teammates and I each grabbed our own. We ran the first quarter mile, walked the second and ran the third. The carry was awkward, but not terrible.

    14. Shake N Bake
    We were supposed to be hosed down here, but instead we just crawled in muddy water while live wires hung down and stung us. The shocks weren’t bad, the footing wasn’t great and I was happy to get out.

    15. Berlin Walls #2
    Crap. More 12-foot walls that I couldn’t get over the first time. My first attempt here resulted in me falling off the wall and stumbling backwards across the support, but I got back up, pushed my way up and bruised my inner arm, forearm, inner thigh and knee doing so. Oh, the drop back down sucked too.

    16. Mud Mile
    Not really a mile. It didn’t really matter, as this obstacle only served to make the mud and small pebbles in my Vibram Sprints multiply. We trudged through.

    17. Mystery Obstacle
    I think this was the mud wall. Or maybe it was 20 jumps. Or maybe something with mud and water. I’m sure it sucked.

    18. King Of The Mountain
    At first I thought we’d all have to fight to the top and then throw all challengers off, but apparently this wasn’t THAT kind of ‘king of the mountain’. We climbed, pushed others and did our best not to trip on the twine trying to hold the hay bales together.

    19. Log Jammin’
    This was where the team and I started to get frustrated. Because we had run the entire time, save that 1/4 mile during the log jam, we caught up with the earlier heats and were slowed down by longish lines at obstacles. While the cardio break was nice, watching out-of-shape people belly themselves over logs grew tedious. Once we started and realized that the top logs were closer – forcing us to lean BACK to go up – we were slightly more sympathetic. Oh, and the lower logs that we were supposed to go under had barbed wire twisted around them.

    20. Walk The Plank
    15 or so foot jump into a muddy hole. I hit bottom, but none of my teammates did. A few other participants waited at the top for what seemed like forever, but none of us hesitated. The water did nothing to help with the rocks still in my Vibram Sprints, but it was refreshing.

    21. Dirty Holes
    Mud slog separated by mud hills followed by more mud slogging. Felt a bit quicksand-ish and thankfully my straps held my shoes on.

    22. Spider’s Web
    Up and over cargo nets. Easy had we not been in a hurry, but annoying if cold and being pushed, which we were.

    23. Berlin Walls #3
    This sucked. It ain’t easy for a 5’11?, 215 lb dude to get up and over a 12-foot wall when he’s fresh, let alone when he’s muddy, tired and the wall is super slippery. No casualties, but my shoulders and back screamed after this one.

    24. Shocks on the Rocks
    I think this was earlier in the race, but I crawled through so many mud pits with barbed wire overhead or in a tube I can’t really remember. Pretty sure this one had tarp down, but that made it harder.

    25. Turd’s Nest
    Cargo nets are great on the side of ships and below trapeze artists. They catch everything. Problem is, getting out is a ton harder. While we weren’t quite as cramped as the Rebels in Return of The Jedi, falling through was a worry. Our spectator friends told us to log roll through it, but there wasn’t room. I crab- then bear-crawled through.

    26. Cliffhanger
    Super-muddy mountain with few footholds and a whole lot of slippery here. I fell back three times and was saved each time my my teammates. A helpful hand from another mudder got me over the top and then I nearly fell navigating the muddy top. My legs were now stiff.

    27. Everest
    By far the most feared obstacle, this greased half pipe proved a worthy foe. The idea was to run as fast as you can as far up as you can, then dive forward and hope someone on top grabs you. Once there, completion was just a leg hook away. We watched a few people try to get up this for almost twenty minutes. Hilarity was watching them slide back down, unhurt. A few dudes seemed to be a little shy in grabbing the women to help them up, but each girl I heard said they didn’t care who grabbed what, they just wanted to get over. I did it on the first try.

    28. Funky Monkey
    I’ve never liked monkey bars. Some people went across bar by bar, others hooked their legs first and crawled upside down and backwards. I made it two bars and then my grip gave out, dropping me into more green, cold water. By this time the sun was gone and clouds had taken over, making the water less refreshing and more uncomfortable.

    29. Electroshock Therapy
    When I first signed up for Tough Mudder, I figured this was a bit exaggerated. No way they’d hit us with 10,000 volts right? And even if they did, that’s not enough to hurt, right? That’s some BS right there. The line here was long as everyone was scared to get shocked, so the organizers started challenging us to cut in and dive through. We could smell and hear the burns and zaps, making it less than exciting to be almost finished.

    Here I watched two guys before me lunge through the live wires, only to fall flat on their faces ten feet away. Since the ground was another mud pit, I figured they had dove. Heh. NOPE. They had been shocked so hard it knocked them over, as I found out seconds later. I made it one step before my first shock and another one before I plunged into the deep mud right behind them. After face planting, I raised my head up only to be shocked AGAIN, only this time it blurred my vision instead of pushing me into the mud. We crawled through the rest of the windy 20 feet to emerge frazzled, but alive.

    30. Finish Line
    And that was it. I roared when I got up, then almost fell three times as I made my way through the thigh-deep mud around the finish. I had done it. I’m now a Tough Mudder.

    I enjoyed my time on the course, but I think I’ll stick to road races in my Vibram Sprints. Were I to run this again, I’d wear something with a bit more sole, like a KSO Trek or possibly a Luna Sandal (iffy because of the mud). There were a lot of sharp rocks on hard ground that made running painful, and I’m a bit bruised today because of that.

    Totally worth it.

    *As best I can remember. For this article, I checked the official map and wrote down what I remembered, but I know it wasn’t exact. I suppose I should have taken notes, but I couldn’t find anything mud, dirt, water, shock and impact proof. We finished the course in about three hours, fifteen minutes.

     

    Special thanks for Tyler Hurst for giving us permission to re-post.

     

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  8. The Skinny on Shin Splints

    Skinny doesn't refer just to those long, skinny strips of KT Tape running up your shin!  Here is the skinny on one of the most common running injuries we encounter:

    What are Shin Splints?

    The shin is the common name for the front of the lower leg bone (tibia) and its associated muscles and tendons. Muscles on the front of the leg (primarily the anterior tibialis) serve to point the toes and foot upwards (dorsiflexion).

    What is the difference between Anterior and Posterior?

    Anterior shin splints exist on the front of the leg. Posterior shin splints present pain along the inside edge of the lower leg.

    Anterior shin splints can be identified by pain when the foot is bent upwards. They are typically brought on by new activity such as running, court sports, or other sports that require frequent stopping and starting. The problem is most common when these activities are performed on hard surfaces. Posterior shin splints present pain along the inside edge of the lower leg. In some cases, bumps can also be felt along this area. They are typically caused by various muscle imbalances in this part of the leg. Flat arches, over-pronation (eversion), and activities that require frequent changes of direction can all contribute to posterior shin splints.

    What causes Shin Splints?

    Poor shoes, running downhill or on the balls of the feet, or overactive calves (muscle imbalance) can greatly increase the chances of developing shin splints. Many times the shin splints arise from pain in the muscle due to overuse, but often the pain can be due to stress fractures in the bone. This is often seen in those who “tough it out” and continue the painful activity without allowing for sufficient recovery.

    How are Shin Splints Treated?

    Treatment always entails rest and avoiding the activity that caused the pain. Shin splints start out as a minor annoyance, but can become debilitating if not allowed to heal in the early stages. Ice and anti-inflammatories will help reduce the pain and inflammation, but should not be used to continue the painful activity. Correcting poor running form, fitting for appropriate shoes, and stretching before and after activity will aid prevention.

    What does KT Tape Do?

    KT Tape provides an excellent means of helping the muscles to relax and facilitate the healing process, as well as helping to reduce inflammation. As with any overuse injury, use the tape in conjunction with rest to promote the healing process and see reduced recovery times.

    What Else Can I Do To Avoid Shin Splints?

    In addition to KT Tape, check out these Shin Splint Stretches from on Active.com:

    Runners often develop shin splints when increasing mileage or when adding speedwork to their routines.

    The following exercises, courtesy of Rick Braver, D.P.M., will help prevent shin splints:

    1)      Stand with your heels together and toes pointed out. Slowly raise up onto your toes and lower yourself back down. Repeat 10 times.

    2)      Stand with your big toes together and heels far apart. Slowly raise up onto your toes, then lower yourself back down. Repeat 10 times.

    For professional KT Tape application, click here to find a KT Tape medical professional near you.


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  9. Jamaica Track & Field Stars Sport KT Tape at Penn Relays

    superbowl xlv 2011Check out the event report below from the chiropractic team that used KT Tape at the United State's largest Track & Field event last month:

    As a tradition, the best of Jamaica’s Track and Field athletes convene and compete at the biggest track and field event in the USA, the Penn Relays. This is the fourth year in a row where Team Jamaica employed a sports chiropractic team to provide care to their athletes.       A popular component of their care was proprioceptive tape. KT Tape was provided this year in Jamaican Team colors: Black, Yellow and Green.    As expected, the most common taping was for lower extremity conditions such as shin splints and hamstring strains.

    Click here to see more pictures from the event!

    penn relays

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  10. Shin Splint Pain? Easy Stretches for Prevention

    shin splints

    Shin splints is an injury almost every runner experiences at one time or another.  KT Tape can be used to treat shin splint pain both during and after running or sporting activity, but it can also be used preventatively.  In addition, check out these shin splint stretching tips from Rick Braver, D.P.M. on Active.com that will help prevent shin splints going forward!

    Runners often develop shin splints when increasing mileage or when adding speedwork to their routines.

    The following exercises, courtesy of Rick Braver, D.P.M., will help prevent shin splints:

    • Stand with your heels together and toes pointed out. Slowly raise up onto your toes and lower yourself back down. Repeat 10 times.
    • Stand with your big toes together and heels far apart. Slowly raise up onto your toes, then lower yourself back down. Repeat 10 times.

    Three shoe-shopping tips

    When you shop for shoes, do these three things:

    • Go late in the day, when your feet are their largest (feet swell during the day and during running);
    • Bring along the socks you'll wear while running; and
    • Have both feet measured by a salesperson, even if you think you know your shoe size. (One foot is often larger than the other, and you'll need to be fitted for the larger foot.)

    For more tips about Shin Splints, visit the KT Tape Instructions or Active.com

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