Shin Splints - Illinois Wesleyan University
Shin Splints
The following program is designed to maintain flexibility, strength, and proprioception in the ankle and foot. This program is not designed to take the place of an evaluation by a healthcare professional such as a physician or a certified athletic trainer.
Exercises should be performed 2-3 times per day generally 3 sets of 10 repetitions.
I. Range of Motion
a. Complete each of these exercises, stretching through complete range of motion.
i. Plantar Flexion with knee bent, toe pointed into eversion (laterally)
ii. Dorsiflexon
iii. Wall Gastroc Stretch
iv. Wall Soleus Stretch
II. Strengthening
a. Progress each exercise by adding more resistance or increasing the reps.
i. Towel Scrunch
ii. Pick-up Game
iii. Toe and Heel Raises
iv. Thearband Tubing
1. Inversion /Eversion /Plantar Flexion/ Dorsi Flexion
III. Proprioception
a. When performing these exercises, have someone help support you or stand near a supportive object (i.e. table).
i. Single leg stance on injured leg. Eyes Open. Hold balance and count. Try to improve each time.
ii. Single leg stance on injured leg, eyes open, and shake your head yes 10 times and no 10 times.
iii. To progress, repeat the above exercises with eyes closed.
iv. Single leg ball toss with partner. Have partner toss ball not toward you, but near you so you have to reach to catch.
IV. Functional
a. Return to limited activities.
b. Return to activities when completely pain free.
c. Ice or Ice Cup Massage after activites.
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