Shin Splints - Injuries and Poisoning - MSD Manual Consumer Version

Description

Shin Splints - Learn about the causes, symptoms, diagnosis & treatment from the MSD Manuals - Medical Consumer Version.

1. Sit in chair.

2. Bend knee on involved side to place top of involved foot on the floor with toes pointing backwards.

3. Slowly sit forward in the chair and push foot down until a stretch is felt over the top of the foot and ankle.

4. Hold stretch for 30 seconds.

5. Do 1 set of 4 repetitions, 3 times a day.

6. Special instructions

a. Do plantar flexion stretching while either sitting or standing, whichever is most comfortable.

1. Stand facing or next to wall with hands on the wall.

2. Bend knee on involved side to place top of involved foot on the floor with toes pointing backwards.

3. Bend knee on uninvolved side and slowly lower body until stretch is felt over the top of the foot and ankle.

4. Hold stretch for 30 seconds.

5. Do 1 set of 4 repetitions, 3 times a day.

6. Special instructions

a. Do plantar flexion stretching while either sitting or standing, whichever is most comfortable.

1. Stand facing or next to wall with hands on the wall for support.

2. Place uninvolved leg forward.

3. Keep rear leg straight with knees and toes pointing toward the wall, keep rear heel on the floor.

4. Bend knee on uninvolved leg and lean hips toward the wall to feel a stretch along the calf of the rear leg.

5. Hold stretch for 30 seconds.

6. Do 1 set of 4 repetitions, 3 times a day.

(It is important to maintain a straight back posture with the heel firmly planted [not lifted] during the stretch.)

1. Stand facing or next to wall with hands on the wall for support.

2. Place uninvolved leg forward.

3. Keep heels on the floor and slowly bend both knees to feel stretch along the calf of the rear leg.

4. Hold stretch for 30 seconds.

5. Do 1 set of 4 repetitions, 3 times a day.

1. Stand on balls of feet with heels off the floor.

2. Walk on balls of feet while keeping knees straight.

3. Walk as far as able during given time frame, stop at point of fatigue.

4. Do 3 sets of 1 minute, 1 time a day.

1. Stand on heels with balls of feet off the floor.

2. Walk on heels while keeping knees straight.

3. Walk as far as able during given time frame, stop at point of fatigue.

4. Do 3 sets of 1 minute, 1 time a day.

1. Stand with both feet on step with heels off edge of step. Hold on to something for support.

2. Raise up on balls of feet.

3. Focus on slowly lowering heels to below the height of the step.

4. Return to starting position and repeat.

5. Do 3 sets of 10 repetitions, 1 time a day.

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