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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