Shin Conditioning is NOT Bro Science... Probably

Summary

In this video, the creator addresses criticisms of his previous shins conditioning advice, explaining the science behind bone remodeling and the importance of micro-fractures. He refutes misconceptions about stress and strain, supports his claims with clinical research, and offers practical recommendations for improving shin strength and bone mineral density.

Takeaways

• 😀 The video creator acknowledges criticism of their previous video on shin conditioning and aims to address the concerns in detail.
• 🔍 The creator explains the use of the term 'micro fractures' in their original video, admitting it was potentially misleading and could have been better phrased.
• 🧑‍🎓 The video creator establishes their credibility with a terminal degree, licensing as a clinician, and experience in clinical research and literature review.
• 🦴 The script delves into the science of bone adaptation, discussing the difference between stress and strain, and how both can contribute to bone strength.
• 🤔 The creator challenges the claims made in another video by 'armchair violence', particularly the idea that strain is only damaging and not a driver of osteogenesis.
• 📚 The script references scientific literature to support the notion that bones can adapt positively to various types of stress, including bending forces.
• 🏋️‍♂️ The video suggests that weight-bearing exercises, like lunges and squats, are important for bone mineral density.
• 🤸‍♂️ High-effort jumping movements, such as broad jumps or box jumps, are recommended to improve bone strength in the shins.
• 🥋 The creator argues that shin conditioning could be beneficial for athletes like MMA fighters and football players, who experience frequent high impacts.
• 💡 The script emphasizes the importance of gradual progression in shin conditioning to allow for bone adaptation without causing injury.
• 📧 The video creator invites viewers to reach out for personalized advice on integrating shin conditioning into their training programs.

Q & A

What was the main issue with the language used in the original video about shin conditioning?

The main issue was the use of the term 'micro fractures' which could be misleading. The term is often associated with stress fractures or a surgical technique, rather than the intended meaning of small changes in the bone's integrity to stimulate remodeling.

Why did the video creator initially use the term 'micro fractures' in the original video?

The term was used to deliver a memorable message that would be easily understood by a large audience, even those not scientifically literate, to help them visualize the concept of mildly disrupting tissue to allow for healing and adaptation.

What is the main difference between stress and strain in the context of bone adaptation?

Stress is the amount of force placed on the bones, while strain is how much the bones flex, bend, and buckle under that stress. The video creator initially suggested that stress helps bones adapt positively, while strain damages them, but this was challenged as being overly simplistic and not entirely accurate.

What does the literature suggest about the role of strain in bone adaptation?

The literature indicates that strain is a key driver of osteogenesis (bone growth). Bone cells respond optimally to high strains at fast rates and unbalanced distributions, which is similar to the forces experienced during kicking.

What is the claim made by the video creator about bones healing back stronger after a fracture?

The claim is that bones often heal back stronger than before a fracture, due to the formation of a thick callus during the healing process. However, this callus eventually goes away, so the bone does not permanently become stronger.

Why did the video creator admit that using 'micro fractures' as a term was problematic?

The creator admitted this because the term could be misconstrued to imply that the bones are being damaged in a way that would not lead to positive adaptation, which is not the intended message.

What is the video creator's stance on the effectiveness of shin conditioning in improving bone mineral density?

The creator believes that shin conditioning could play a significant role in the development of bone mineral density, especially when combined with other forms of exercise and impact training.

What is the video creator's recommendation for improving bone mineral density in the shins?

The recommendations include incorporating closed-chain exercises like lunges and squats, high-effort jumping movements, and explosive kicks to a heavy bag, starting slowly and gradually increasing volume.

What is the video creator's response to the claim that shin conditioning is fake and more about nerve desensitization?

The creator acknowledges that nerve desensitization is a factor but emphasizes that it is not about 'deadening' nerves. Instead, the focus should be on the mechanical stresses and impacts that contribute to bone adaptation.

What is the video creator's view on the role of exercise in martial arts and combat sports in bone mineral density?

The creator believes that the exercise and impact from martial arts and combat sports can lead to higher bone mineral density, but cautions against attributing this solely to shin conditioning without considering the overall training regimen.