Physical Therapy exercise for shin splints - Optimize Physical Therapy & Performance I Las Vegas I Henderson

Physical Therapy exercise for shin splints

Shin splints are common for runners and these can be treated with the help of following physical therapy exercises. Your physical therapist will suggest you the exercise depending on the damage
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Standing ankle dorsiflexion stretch

For performing this stretch

  • Keep your knee straight and your heels on the floor
  • Now place the front bottom part of your foot against the wall and you will feel a stretch in your calf muscle
  • You can also use an inclined platform for this stretch

Frequency:

  • Start this exercise with 3 sets of 10 exercises
  • Gradually increase the frequency to 3 sets of 30 exercises
  • Do this three times every day

Straight knee calf

The straight knee calf wall stretch  can be performed as follow

  • Start the straight knee calf wall stretch by facing towards a wall with your body squared to the wall
  • Now outstretch your arms and hands and lean against the wall
  • Keep your knee straight with your heel and foot on the floor and gently lean forward until you feel the stretch in the back of your leg in the calf muscle
  • When you will  straighten your  knee superficial calf  muscle will be stretched out 
  • Hold this for 30 seconds

Frequency:

Bent knee calf stretch

For performing this exercise follow these steps

  • Stand with your face towards a wall with your body square to the wall
  • Outstretch your arms and hand and lean towards the wall
  • Keep your one knee bend with your heel and your foot firmly on the ground and gently lean forward until you full a pull in the cause muscle
  •  When your knee is stretched it will stretch the deep calf muscles

Frequency:

  • Repeat this stretch 5 times every day

Wall to toe raising exercise this exercise will help you to strengthen the muscles for performing this exercise follow these steps

  • Keep your hands on the floor and raise the front of your foot towards the front of your lower leg
  • Maintain this position for 10 seconds
  • Lower your  foot back to the normal position so that it touches the floor now begin the second set

Frequency

  • Start this exercise with 3 sets of 10 exercises
  • Increase the frequency to 3 sets of 30 exercises
  • Do this exercise 3 times every day

The Next Step

Once you become comfortable doing this exercise both feet on the floor at the same time perform this exercise with one leg then at a time

Another variation of this exercise  to try is to do quick up and down of the foot remember to keep your heel only on the floor

Frequency:

  • Start with 3 sets of 10 exercises
  • Increase to 3 sets of 30 exercises
  • Perform this exercise 3 times every day
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