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    Management of Shin Splints

    Uploaded by

    Tim Burton
    This document provides 8 exercises to help treat shin splints: 1) Step ups, 2) Soleus squats, 3) Bent knee calf raises, 4) Single leg soleus bridge, 5) Hip hikes, 6) Calf raises, 7) Side lying abduction, and 8) 4-way ankle exercises. Each exercise is described and recommends doing 3 sets of 8-12 to 15 repetitions to strengthen the lower leg muscles and treat shin splints.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Management of Shin Splints

    Uploaded by

    Tim Burton
    111 views1 page
    This document provides 8 exercises to help treat shin splints: 1) Step ups, 2) Soleus squats, 3) Bent knee calf raises, 4) Single leg soleus bridge, 5) Hip hikes, 6) Calf raises, 7) Side lying abduction, and 8) 4-way ankle exercises. Each exercise is described and recommends doing 3 sets of 8-12 to 15 repetitions to strengthen the lower leg muscles and treat shin splints.

    Original Title

    Management-of-Shin-Splints

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    This document provides 8 exercises to help treat shin splints: 1) Step ups, 2) Soleus squats, 3) Bent knee calf raises, 4) Single leg soleus bridge, 5) Hip hikes, 6) Calf raises, 7) Side lying abduction, and 8) 4-way ankle exercises. Each exercise is described and recommends doing 3 sets of 8-12 to 15 repetitions to strengthen the lower leg muscles and treat shin splints.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    111 views1 page

    Management of Shin Splints

    Uploaded by

    Tim Burton
    This document provides 8 exercises to help treat shin splints: 1) Step ups, 2) Soleus squats, 3) Bent knee calf raises, 4) Single leg soleus bridge, 5) Hip hikes, 6) Calf raises, 7) Side lying abduction, and 8) 4-way ankle exercises. Each exercise is described and recommends doing 3 sets of 8-12 to 15 repetitions to strengthen the lower leg muscles and treat shin splints.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Exercises for Shin Splints

    1. Step Ups 2. Soleus Squats


    Step forward and up on a box, leading with involved leg. Feet shoulder width apart, slide down the wall so knees are flexed
    o
    Step down with same leg, returning to the starting position. to 80 . Raise heels off the ground. Hold for 20-30 seconds, 3-5
    Increase the height of the box as technique and strength times.
    increases. 3 sets of 8-12

    3. Bent Knee Calf Raises 4. Single Leg Soleus Bridge


    Stand on involved leg on a step and bend knee slightly. Raise Place ball of involved foot on the edge of a step. With arms flat on
    heel slowly and controlled up and down. 3 sets of 8-12 the floor, raise hips into a bridge, keeping the opposite leg straight.
    3 sets of 8-12

    5. Hip Hikes 6. Calf Raises


    Stand on the edge of a step. Keeping your leg straight, hike Stand on involved leg on a step. Slowly raise heel up and lower
    the opposite side of the pelvis up and slowly lower. 3 sets of past edge of step. 3 sets of 12-15
    12-15.

    7. Side Lying Abduction 8. 4-Way Ankle


    Lay on one side. Bend leg under for support, keep top knee Loop elastic band around involved foot. Push
    straight and lift straight up. 3 sets of 12-15. forward as far as possible and return slowly.

    Loop elastic band around involved foot, stabilize


    with opposite. Reach out and slowly back, limiting
    knee movement.

    Loop elastic band around involved foot, stabilize


    by crossing opposite leg over. Reach in and slowly
    return, limiting knee movement.

    Loop elastic band around involved foot and


    bend knee. Stabilize with opposite leg
    straightened. Pull foot up and slowly lower.

    2 sets of 12-15 of each exercise

    www.towsonsportsmedicine.com
    410-337-8847

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