Another scar or badge of honor seems to be a cut or scar on your shins. This condition is termed “Box Bite”. This a kind term for when your shin hit the box during an attempt to step up, jump on, over and the max height box jump. This impact can lead to scars, abrasions , cuts or worse the inability to wear a skirt 🙁
In order to perform an efficient box jump we need to have good activation in our lower extremity. Primarily this would be in the knee, ankle and feet.
The primary knee issue being a tight adductor and a weak glut. This leads to a valgus knee when in a lifting, squatting or jumping position.
Most of us have poor activation due to a lack of ankle mobility. The imbalance created by poor activation of tibialis anterior, pernoneals ( to evert the foot) and Gastrox, soleus and tibilias posterior. Most people have poor ankle dorsiflexion leading to thickening or the posterior calf muscles that lead into the achilles tendon. Long term issue can lead to inflammation in the achilles tendon creating issues such as tendonitis, tendonosis, tears/rupture and calcifications.
My favourite RockTape product and a must have for any athlete performing box jumps is Rock Guards. Not only do they accent a sharp gym outfit but they protect your shin from “box bite”. Another alternative of you have forgotten your Rock Guards is to run a piece of tape down your shin. The best tape for this is the wide (10 cm) or two pieces of 5 cm tape with a slight overlap.
Tape jobs for box jumps and preventative activation of the agonist/antagionist muscles groups
Anterior Shin protection/Tibialis Anterior Activation
Posterior Shin- Gastox and helps achilles tendon
Foot/Heel- Cushioning of fat pad or foot activation
By Rebecca Scott, Chiropractor and Rocktape ambassador