Combat Stretch

The "Combat Stretch" is frequently mentioned in the Mind Pump Podcast as an effective protocol particularly for addressing issues such as shin splints and improving ankle mobility.

Key Points

1. Application for Shin Splints:

   • Routine: Adam Schafer suggests warming up with a combat stretch, performing three sets on each side, particularly emphasizing the toes. This move can be complemented with calf raises and tibialis toe raises 1.
   • Benefits: The stretch helps with muscle tightness which often arises to protect an injured area, enhancing mobility and decreasing pain due to shin splints 1.

2. Preventative and Corrective Measures:

   • Strengthening Muscles: Incorporating the combat stretch along with exercises targeting the tibialis muscle and toe raises can combat shin splints effectively, and often resolves them completely 2.
   • Daily Use: It is suggested to perform the combat stretch regularly, not just as a warm-up, but throughout the day to significantly improve ankle and hip mobility over time 3.
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       1

       Shin Splint Solutions

       00:07:51
       
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       2

       Shin Splint Solutions

       00:51:55
       
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       3

       Mobility and Strength

       00:35:06
       
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       4

       Active Mobility Practices

       00:37:45
       
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       5

       Deadlift Dynamics

       00:29:45
       

3. Mobility and Stability:

   • Active Stretching: It's crucial to approach the combat stretch as an active exercise rather than a passive stretch. When driving your knee over your toes, you should actively engage and squeeze your muscles to improve range of motion and overall mobility 4.

4. General Use:

   • Preparation for Deadlifts or Other Workouts: Adam Schafer highlighted that even when ankle mobility doesn't seem directly relevant to exercises like deadlifts, performing the combat stretch can wake up and prime muscles in the foot and ankle, enhancing performance and stability 5.

By incorporating the combat stretch into your routine and treating it as an active, engaged exercise, you can alleviate shin splints, enhance mobility, and contribute to overall lower body stability.