Bones

I went to training recently after a long break and noticed how soft and sensitive my shins were when they were chopped by a block. I'm pretty fit but bones are something else. What's the ultimate way to make our bones impervious to attacks?

Nobody knows! Boohoo.

(._.)

What do you mean by "chopped by a block"?

There has been a lot of discussion about shin conditioning on here over the years. There are some strange ideas floating around the martial arts world. I've heard a lot of traditional martial arts guys here in the U.S. telling students they can condition their shins by rolling a bar over them.

That might work to some degree, but the general consensus among Thaiboxers is that you should condition your shins by simply doing tons and tons of padwork. The "rolling the bar" thing sounds like a shortcut and may result in damaging the shin more than conditioning it.

I imagine a lot of the initial conditioning from padwork is skin toughening and deadening the nerves. Over time, the bones themselves begin to strengthen by building up an thicker outer layer through micro-breakdown and calcification (similar to muscle building). Of curse, genetics play a role too. Some people just have weak shins. Someone beginning training at a young age would have an advantage there. Their shins should condition faster.

Getting the recommended daily amount of calcium and maintaining a healthy diet and weight-bearing exercises can increase bone density and along with adequate amounts of calcium in your diet may help reduce the risk of osteoporosis. Women unfortunately are more susceptible to this especially those on the contraceptive pill.

When bone is stressed through physical activity and muscle movement it becomes stronger. Weight-bearing exercises stimulate tissue growth in bone and muscles and as a result, strengthen the body's structure. Walking, skipping and running are all cheap and suitable to all levels of fitness. (although newbies should be careful with footwear-shin splints hurt!)

The core of your body -- your trunk -- is where your center of gravity is located. Strong core muscles provide support to your spine, get your core working correctly and this will aid your lower limbs working in the correct alignment.

K :)

Just arrived in USA for the holidays... wOw thanks for the advice. Very helpful.

In Japan some people joke about breaking "nihon-shu" (Japanese alcohol) bottles on their shins but I think it's just that - a joke.

What about when you're training by yourself - now that I'm in this country for the next three weeks - and you don't have a sandbag or pads around? Guess I could try kicking my parents' furniture while they're at work:)

At the time I was "chopped by a block" it was after a lengthy absence from training and my partner was a strong guy, and his block to my kick was also a heavy strike. The next day I had a large puffy bruise from it. It made me think that perhaps nutrition and conditioning of sorts is just as important for our bones as our muscles.

When my shihan (top level sensei) kicks or punches me his bones feel like IRON. He's not large by any means but he'll definitely stop you dead in your tracks. Even when he's just blocking it hurts, and I've never met another person like that.

Bag work, pad work, playing (sparring)...

Agree with core - the healthier your body the healthier your bones so health over all.

Most of it is sensitivity - training numbs the shins, pluses and minuses to that but obviously for training, fighting big pluses

imo&e