Bone Conditioning?

[Skilzat85X]

Now I'm not about to go around kicking my shins on trees or rolling bottles across my bones, but I'm sure curious about this:

Obviously after very small amounts of trauma bones just recover and get stronger, blah blah.

But basically, is there any way to improve the strength of your bones. That is to say, are there exercises or things to do specifically targeting the strength of a bone or bones. I'm not speaking of the nutritional aspect of this, obviously a healthy diet with enough Calcium and Vitamin D is necessary.

But yea, is it happening? I'm perfectly ok if it's just not really possible haha, for that seems like a possibility.

[compleks]

Weight training can significantly increase bone density. So yes, it's very much possible.

[compleks]

Weight training is one of the best preventative measures against osteoporosis. Of course it's also important to be getting the right nutrients aswell (calcium, Vitamin D etc...).

[Honken]

The legend/myth of ancient thaiboxers kicking trees is both correct and safe. They were kicking banana trees wich are as soft as heavybags. Rolling bottles is just dumb.

You don't strengthen your bones this way, you deaden nerves. I used to make money off classmates having them pick sticks/branches and hit my shins as hard as they could and I wasn't allowed to make a face or I'd lose the bet. Easy money :good:.

[NightHunter]

I hit my knuckles and other common strike points lightly on walls as I walk along.

[Ashtar]

Now I'm not about to go around kicking my shins on treesYeah the bark is pretty abrasive, would rip up your skin, this is usually why they tie it in rope and put pads on it and stuff.

or rolling bottles across my bones, but I'm sure curious about this.I have never heard of this being done. Generally we cannot touch our bones.

Obviously after very small amounts of trauma bones just recover and get stronger, blah blah. But basically, is there any way to improve the strength of your bones. That is to say, are there exercises or things to do specifically targeting the strength of a bone or bones.Not sure what you mean, you mean something not traumatic? There is compressing them against things, like when you lift weights, or hitting things, or having things hit you.

I hit my knuckles and other common strike points lightly on walls as I walk along.I did this for a while to until I figured out it was sort of stupid. It never had any power or made for better punching like a bag would, just cut them up and I got a cyst later, real fucking stupid.

[Skilzat85X]

The legend/myth of ancient thaiboxers kicking trees is both correct and safe. They were kicking banana trees wich are as soft as heavybags. Rolling bottles is just dumb.

Yea I heard about the banana trees before, seems most idiots in the Western cultures like to pound their shins on regular trees we have here haha.

Anyways, weight training to increase bone density sounds nice. I suppose I should ditch the body weight exercises (well I have to now, since my wrist is unable to support body weight), but I've started doing this again recently.

Incase none of you guessed, I'm interested in strengthening my shin bones. I've been doing plenty of exercises and stretches for the Tiblias Anterior, but well those just aren't cutting it sense my actual Tibia's seem weak (weird I never had this problem before).

[anfeyd]

Weight training with a load around your 3RM are the most effective for increasing bone density.

[compleks]

Haha.

How do your Tibias seem weak? General physical activities, including tricking, will increase bone strength.

[Skilzat85X]

Haha.

How do your Tibias seem weak? General physical activities, including tricking, will increase bone strength.

Yea I sorta realized that haha.

I dunno. I have a stress fracture in my left shin that just doesn't want to go away, and strangely enough my right shin seems to have pain after tricking on it for a while in one spot, though it doesn't feel at all like the acute pain that sometimes develops in my left shin.

I'm wondering if maybe I just have my mind focusing on those areas so much and I mess with them (stretching forcefully moving ankle etc etc) so much that most of my pains are only minor inconveniences lol. But I doubt it would be recurring this much if that was the case...so I must be cautious.

Who knows. Maybe jumping higher makes the impacts of landing more stressful on my shins, lol. I just want to get past this phase.

[CodyLee1337]

Yes 'bone conditioning' is very possible as previously said, weight lifting is probably the best way to see significant results in a longer view. I have conditioned my shins with doing roundhouses (using your shin rather then instep) on heavy bags and other misc objects. As for rolling, I've done this as well and continue to do it every so often but as I see above someone says it deadens nerves? It has helped with making my shins be able to withstand a lot but I think the best thing to do is to take supplements for bones while doing weights this would 'hit' your shins much better then literally hitting them. Oh something fun to do is play 'shins' with your friends, you just each low kick each other shins until the other gives...fun painful and a good test of your shins...kinda lol

[thereid]

Now I don't know much, but after I do lightly weighted plyometric exercises it seems to make my shins feel I little stronger.

[TrickerD]

Too bad banana trees don't grow in prairie and sub arctic conditions :popsicle:

[Rahf]

Yea I sorta realized that haha.

I dunno. I have a stress fracture in my left shin that just doesn't want to go away, and strangely enough my right shin seems to have pain after tricking on it for a while in one spot, though it doesn't feel at all like the acute pain that sometimes develops in my left shin.

I'm wondering if maybe I just have my mind focusing on those areas so much and I mess with them (stretching forcefully moving ankle etc etc) so much that most of my pains are only minor inconveniences lol. But I doubt it would be recurring this much if that was the case...so I must be cautious.

Who knows. Maybe jumping higher makes the impacts of landing more stressful on my shins, lol. I just want to get past this phase.
Is the pain on your right shin very localized?

[anfeyd]

And how long have you rested to let the stress fractures heal?

[tracekillz]

haha maybe youre overworking them? my bones are in no way weak, but if you keep going and going youre bound to get some sort of inflammation or irritation..especially if youre aggrivating a injury that you already have. especially with things like tendonitis, stress fractures and shin splints. those injuries take 2-3 months to "heal"..and up to 6 months to go away completely. have you honestly rehabbed for that long? i doubt your tibia is "weak." especially if you can sideswipe a tree and have it be fine (although i cant remember if it were your shin or foot that hit the branch)

in any case..good luck. shit takes forever to heal from

[Skilzat85X]

And how long have you rested to let the stress fractures heal?
About one month from the end of January to the end of February, after trying to return my regular array of tricks I realized that the pain, while less severe, was not totally gone. I then rested another complete month, until around last week. There wasn't truly any pain like before, but I could still feel some ehhh and mehhh going on.
Yesterday I did a couple tricks landing on my left shin and didn't feel anything.

I should also note that from about the beginning of February until today I've been taking supplements of Calcium + Vitamin D (http://www.swansonvitamins.com/ProductDisplay/catalogId/10051/productId/12868/R/10857&saleCatalogId=10051).
Is the pain on your right shin very localized?
Hmmm, it's tough to say. Sometimes it's lower and sometimes it's higher, recently after landing on it a bit it's been higher, but it feels quite different than the pain I used to feel in my right shin. I'm thinking it could be the return to tricking, or just one of those random pains that pops up, since it's seemingly inconsistent.

Either way, I've started another training routine to hopefully cover the bases and hopefully get out of this phase. I'm now going back to a heavy lifting routine, including shin/calf exercises of course, stretching, and bboy top rock dancing. Top Rocking does wonders for my lower legs actually, lots of balancing, pivoting, shifting, all while on the balls of your feet or the heel of your feet.

Thanks guys! If you have any further advisement or warnings or anything for me to follow, please beat me up with it.

[anerky]

Oh wow, I've been very interested in conditioning my bones too. Ever since I had a compound fracture of my wrist, I've been incredibly afraid of broken bones. I'm sure it takes an extremely long time to make any noticeable gains in bone density and even longer for them to be significant enough to prevent an injury. Anyway, I've always tried to strain my bones through high impact sports and exercises(basically weight training, tricking and plyometrics), then let them "rest." That, along with getting the proper amounts of calcium, magnesium, phosphorus, vitamin D and water, hopefully is good enough.

The teachers in some public schools have been implementing exercises to keep the kid's bones healthy. Basically they have the kids get out of class for 5 min so that they can jump in place :tongue: ...and apparently it is actually fairly effective.

I'm glad that this thread was made, I've been interested in this for a very long time.

[Skippy]

Weight lifting is awesome conditioning for bone kinda shiz man, I used to get absolutely the worst freakin pains in my wrists and forearms when practicing handstands.

Since lifting again though (from 8 weeks ago) I've started including some handstand kind of exercises for parts of my routine, and I feel no pain at all anymore haha and I do the handstand work (and other things like planche training) in much longer holds now. Although I only started doing them in my routine about a week ago, I imagine if I just went in right away at the start I'd have had sore wrists still =]

I think though, I must have given my arms just enough time to get ahead.

[tracekillz]

Either way, I've started another training routine to hopefully cover the bases and hopefully get out of this phase. I'm now going back to a heavy lifting routine, including shin/calf exercises of course, stretching, and bboy top rock dancing. Top Rocking does wonders for my lower legs actually, lots of balancing, pivoting, shifting, all while on the balls of your feet or the heel of your feet.

Thanks guys! If you have any further advisement or warnings or anything for me to follow, please beat me up with it.

if its tendonitis, heavy lifiting and isolating muscles like that would be counter-productive. you would think that it would make it stronger and thus more sturdy for tricking, less likely to be injured..etc. but in all actuality its probably already quite strong, and is just being aggrivated by overuse. this will just keep the problem around longer, and may even worsen it.

you say youve rested for 2 months..i would give it another month or so of just taking it easy. dont be inactive tho.

i suggest you find out whats really wrong before you start an intense routine like that.

whatever you choose to do, good luck!

[Skilzat85X]

It's not tendonitis, if anything it's within the areas of my shin where it is just the muscle on the bone, not where the tendons are connecting the muscle to the bone. Thanks though!

The doctor diagnosed shin splints at the beginning of February, the "tiny fractures in my shin bone" version.

Today however, I did some tricks (onto my mat, safety first) and felt no pain at all. Weeee. Maybe I'm just dumb.

Either way, I will not be any means neglect this conditioning.

[tracekillz]

i suppose i was just using tendonitis as a go-to point. but generally the plan of care for tendonitis, shin splints, and stress fractures (depending on severity) are the same.

glad to hear its getting better tho!

[Rahf]

Same, good thing it got better. Now put extra effort in warming up before tricking!

[shengoikee]

Now I'm not about to go around kicking my shins on trees

i entered the thread and lol'd! :good:

seriously though, i think tricking hella increases bone density as it is haha

[*J-WALL*]

hmm... I had pain in on the side of my shins from doing tons of pop tricks one session. It would go away after the session but then from then on for about a month and a half every time I dug to "pop" my legs would sting... :eh: After it seemed to slowly leave and I haven't experieced it since. I wonder what that was????

Too bad banana trees don't grow in prairie and sub arctic conditions :popsicle:

It sounds like Manitoba or Saskchewan Cananda haha

[Iron Fist]

I do a lot of breaking with my shin so I've been doing a lot of conditioning. I basically just roundouse kick the heavy bag as hard as I can for 40-50 reps every two days. Now I can break baseball bats! (3 ice slabs too a couple weeks ago, but missed the center of the blocks and fucked myself over in an impressive display).

[Ashtar]

Anyways, weight training to increase bone density sounds nice. I suppose I should ditch the body weight exercises (well I have to now, since my wrist is unable to support body weight), but I've started doing this again recently.BW stuff can strength bones too, I imagine if you can do a 1-arm pushup that you've got strong arm bones. For stuff like legs even a pistol might not last you forever though, being equivilent to squatting BW on the bones. People go much higher than that.

Incase none of you guessed, I'm interested in strengthening my shin bones. I've been doing plenty of exercises and stretches for the Tiblias Anterior, but well those just aren't cutting it sense my actual Tibia's seem weak (weird I never had this problem before).For the bone itself, just bearing weight through your legs (squat, deadlift, weighted shrug, calf raise, etc) probably strengthens the lower leg bones. There is compression along the line of the bone, and then stuff like kicking or leg extensions which applies force perpendicular to it. I think they remodel it to become strength in differing ways, it is hard to understand.

if its tendonitis, heavy lifiting and isolating muscles like that would be counter-productive. you would think that it would make it stronger and thus more sturdy for tricking, less likely to be injured..etc. but in all actuality its probably already quite strong, and is just being aggrivated by overuse. this will just keep the problem around longer, and may even worsen it.Tendonitis is tricky, anything that uses a muscle uses its tendons, does isolation versus compound really stress tendons more relative to muscles? Or would it be the same? Probably some kinesiology has determined this, studies on it would be cool.