Stretches for shin splints in physical therapy

Shin splints are a really common problem for many people nowadays especially for runners and joggers when you suffer from a shin splint your physical therapist may prescribe you some physical therapy exercises and stretches to prevent this condition some of these exercises are

Seated Calf Stretch

For performing this exercise

Sit down on the floor with your knees straight and legs out in front of you

Now loop a rope or towel around the front of your foot and use the towel to pull your foot in a flex position

Maintain this stretch for 30 seconds

this motion should be only at your ankle joint|
Restore your function

Frequency:

Repeat the stretch 5 times every day

Do this 3 to 4 times per day

The Next Step

Once you mastered stretching the back of your leg it’s the accurate time to strengthen the front of your leg with the help of a resistance band

perform the same movement

But for this loop a resistance band around the front of your foot and another end of the band around the table or chair leg

Frequency:

Repeat this five times and do it three times per day

Toe Walking to Stretch, Strengthen

This exercise begins by

Stand up and rise onto your toes with your heels off the floor

Now try to hold this position for 10 seconds

Slightly come back to the floor and if you feel any pain immediately stop

If your shin splint is due to any muscle overusing that muscle will make your condition worse and standing on your toes will be very uncomfortable in this case  listen to the signals of your body and make sure to be gentle on your body

Frequency:

Start with 3 sets of 10 exercises

When you become stable with this increase to 3 sets of 30 exercises

Repeat it three times per day

The Next Step

Once you master the skill of standing on your toes try to walk on your toes

Start with your toes pointing straight   and walk about 25 yards

Now point your toes inward and walk about 25 yard

Finish this exercise by pointing your toes outward and walking 25 yard

Remember to keep your heel off the floor during this process

Frequency:

Start with 3 sets of 10 exercises

Increase to 3 sets of 30 exercises

Repeat this three times every day

Heel walking

Here’s how to perform this exercise:

Stand in a place by lifting your front foot off the floor and keeping your heels on the floor

Try to hold this position until you are not in pain

Now slowly return to your stable position

Frequency:

Start with 3 sets of 10 exercises

Increase this to 3 sets of 30 exercises

Repeat this three times every day

The Next Step

Once you become an expert in standing in one place try to start working on your heels

Start with your toes pointing straight ahead and walk about 25 yards

Now point your toes inward and walk 25 yards

Finish this exercise by pointing your toes outward and walking 25 yard

Remember to keep the front of your foot off the floor

Frequency:

Start with 3 sets of 10 exercises

Increase the frequency to 3 sets of 30 exercises and repeat three times every day
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