Follow these basic exercises 4-5 times per week and you should see a reduction in the chronic pain associated with shin splints (Medial Tibial Stress Syndrome).
Calf Stretching
Directions: Stand on a slant boards for 30 seconds straight-legged and with bent knees.
Goal: Stretch the gastroc and soleus.
Heel Walking (2 x 10 yards)
Directions: Walk on your heels keeping your toes off the ground.
Goal: Strengthen the muscles in the anterior compartment.
Toe Walking (2 x 10 yards)
Directions: Walk on your toes forward and backward for the entire time, keeping your heels off the ground.
Goal: Strengthen the muscles on the back of your lower leg and toes
Marble/Straw Pick-ups (3x)
Directions: Pick up marbles orand straws off the ground and put them back into a bucket.
Directions: Stand on a slant boards for 30 seconds straight-legged and with bent knees.
Goal: Stretch the gastroc and soleus.
Heel Walking (2 x 10 yards)
Directions: Walk on your heels keeping your toes off the ground.
Goal: Strengthen the muscles in the anterior compartment.
Toe Walking (2 x 10 yards)
Directions: Walk on your toes forward and backward for the entire time, keeping your heels off the ground.
Goal: Strengthen the muscles on the back of your lower leg and toes
Marble/Straw Pick-ups (3x)
Directions: Pick up marbles orand straws off the ground and put them back into a bucket.
Goal: Strengthen the muscles in your foot and toes to help absorb shock from running or pounding.
Ankle Theraband (3x12)
Directions: With a theraband tied to a solid stationary object like a sofa leg or table: (1) flex your foot bringing your toes toward your shin, then (2) point your toes down slightly turning your foot inward towards your other leg, next (3) flex your foot away from your other leg, and finally (4)point your toes down to the starting position.
Goal: Strengthen all the muscles of your lower leg.
Bosu-Ball Calf Raises (3x12)
Directions: On the outer part of the half ball (blue) or semi-soft surface, with no shoes, raise up onto your toes and slowly go back down.
Goal: Strengthen the muscles on the back of your leg and help with balance.
Ball Tosses on Foam Mat or Round Disc (3x10)
Directions: Stand on the green foam mat or soft rubber discs. Standing about 3-5 yeards aprt, have partner throw a ball to you, catch it and toss back.
Goal: Improve balance of your leg and strengthen the muscles of your lower leg and foot.
Directions: With a theraband tied to a solid stationary object like a sofa leg or table: (1) flex your foot bringing your toes toward your shin, then (2) point your toes down slightly turning your foot inward towards your other leg, next (3) flex your foot away from your other leg, and finally (4)point your toes down to the starting position.
Goal: Strengthen all the muscles of your lower leg.
Bosu-Ball Calf Raises (3x12)
Directions: On the outer part of the half ball (blue) or semi-soft surface, with no shoes, raise up onto your toes and slowly go back down.
Goal: Strengthen the muscles on the back of your leg and help with balance.
Ball Tosses on Foam Mat or Round Disc (3x10)
Directions: Stand on the green foam mat or soft rubber discs. Standing about 3-5 yeards aprt, have partner throw a ball to you, catch it and toss back.
Goal: Improve balance of your leg and strengthen the muscles of your lower leg and foot.
In addition to these exercises you need to warm up your lower leg either in a hot tub or with a moist-heat packs (10-15 minutes) before exercise and ice with either an ice bag or the cold-tub (10-15 minutes) following exercise. Stretching your calves throughout the day will be beneficial as well.
Exercise Routine Developed by: David Jennings, ATC & Alicia Grover, ATC
