SHIN SPLINTS
PREHAB PROGRAM
Level 2 exercises to prevent injury or to continue improving
Equipment Needed
Shin Splints are common.
The term “shin-splints” can refer to a bunch of different problems ranging from muscle and tendon issues all the way to stress fractures.
So first tings first, figure out what you are actually dealing with.
Changes in the volume of running or mechanics are common issues that put more stress on some of your lower leg muscles.
Your shin-splint exercise program:
- Myofascial self-massage and trigger points
- Mobilization and stretching exercises
- Exercises for activation and strengthening
Level 2
This is a program to build on the Level 1 Return to Function program.
Its great as you want to continue gaining function and prevent re-injury.
As you push for more strength and explosive movement, things may get uncomfortable but should’t be painful, and quality is more important than quantity.
Complete 2-3 times per week for 1-3 weeks without pain and with good form. Then progress to Level 2.
2-3 times a week
Perform these exercises three to five times per week for optimum results.
If you don’t have a lot of time, choose at least one exercise from each category.
Progress or Revision
If it’s working, you can keep some of these in your routine as warm-up before your favorite activities.
If you need, you can always keep using exercises from the Level 1 Return To Function program as well.
Keep Getting Better!
RESET – MYOFASCIAL RELEASE For SHIN SPLINTS
You can reset the nervous system from excessive muscle tension in the muscles and fascia in the legs and feet with these myofascial self-massage exercises.
This will help distribute forces better and then allow stretches and mobility exercises top be more effective.
https://youtube.com/shorts/iOyUdm7E9IU
massage gun: Calf
Sitting, use a massage gun to work on all areas of the calf.
Pay particular attention to the inside muscle behind the shin and/or the muscles on the front of the shin and the outside.
Tip: dont do if there is pain and stay of the bone.
BODY PART
Ant. Tibialis
Gastroc
Soleus
Post. Tibialis
REPS
~1-2 minutes
EQUIPMENT
Massage Gun
GOALS
Relax nervous system
https://youtube.com/shorts/picr5qovkpI
Self myo-fascial release: Adductors
Place the roller under your inner thigh. Use your arms and other leg to manage the pressure while you roll along the adductor muscles. While rolling, find any particularly tight spots or knots. When you find a tight spot, stay on it for 3-5 breath and let the tension melt
Tip: you can also mobilize by rotating the leg moving your foot up and down
BODY PART
Adductor muscles
REPS
~60 sec
EQUIPMENT
Roller
GOALS
Relax nervous system
RESTORE – mobility & flexibility for SHIN SPLINTS
Restore mobility and stability with these exercises help to reduce restrictions. These exercises helps restore both a full range of motion in the joints and the fascial chains and the motor control to stabilize.
https://youtube.com/shorts/DSpfUAZqSEc?feature=share
Mobility: Ankle Dorsi-flexion
Put one foot up on a bench or box with a heavy band pulling down and back. Keep you heel down and try grabbing the ground with you bigtoe/ball of foot, pinky toe, and heel. Slowly drive knee past toes.
Tip: make sure the band is on the foot, not the shins.
BODY PARTS
Ankle
REPS
~5-8 reps
EQUIPMENT
*bench, box
GOALS
Restore ankle mobility
REBUILD – STABILITY & Strength for SHIN SPLINTS
Rebuild strength to move well and stabilize joints. Increasing your capacity to manage force in your foot and ankle so you build resiliency for your body.
https://youtube.com/shorts/tMnNZkvtLgo
Calf Raise: Deficit
Stand off a step or another solid surface. Let heel drop slowly to full range of motion, then perform a heel raise on the ball of the foot. Hold at top and squeeze hard for 3 seconds.
Tip: you can start holding a dumbbell or kettlebell for extra weight
BODY PARTS
Lower leg muscles
REPS
8-10 reps,
2-3 sets
EQUIPMENT
*dumbbell / kettlebell
GOALS
Build strength in lower leg
https://youtube.com/shorts/Y627YiY3XoA
POGO Jumps
Focus on bouncing on the front half of your feet. Keep your knees relatively straight and pull your toes up on each jump.
Tip: you want to build up to where you can do 1 minute straight, but start by breaking it up
BODY PARTS
Lower leg muscles
REPS
Build up with 2-3 sets of ~15-30 sec
EQUIPMENT
none
GOALS
Build elasticity in the lower leg and foot
https://youtube.com/shorts/iOyUdm7E9IU
tibial rotation: Mini Band
Use a mini-band or resistance band around your mid foot/arch. Squeeze a yoga block or roller between knees to keep them in place. Rotate your entire lower leg internal and externally while maintaining arch.
Tip: go slow and be sure you are moving in a good rotational pattern
BODY PARTS
Adductors, politeus, posterior tibialis, foot intrinsic muscles.
REPS
~8-12 reps each side
EQUIPMENT
Mini-Band or resistance band
GOALS
Strength & foot stability
PAIN
Managing Shin Splints?
You are not alone. Over 1 out of 3 athletes will experience shin-splints at some point. From runners, to pickle-ball players, and even swimmers. But you can take action to improve it.