shin splint program - mhs mustangs girls' track and ......shin splint program created by...

YOUR HOME PROGRAMShin Splint ProgramCreated by Cathlene Webb Feb 23rd, 2017View at "www.my-exercise-code.com" using code: 2E4CGXU

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Repeat 20 TimesHold 3 SecondsComplete 2 Sets

Foam Roll - Shin Splints

While in a kneeling position onthe foam roll, slowly roll backand forth through the lateralaspect of your shin, into themuscle (anterior tibialis). Thegoal is increasing the pliabilityto the muscle prior to astretching routine. Perform for15-20 reps at varying anglesalong the shin.If the intensity of the pressureis not enough, try performingone leg at a time

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Repeat 5 TimesComplete 3 SetsPerform 1 Time(s) a Day

HEEL WALK

Raise up your toes and walkon your heels.

Take few steps forward andthen a few steps backwards.

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TOE WALK

Raise up your heels and walkon your toes.

Take few steps forward andthen a few steps backwards.

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Repeat 12 TimesHold 2 SecondsComplete 3 SetsPerform 1 Time(s) a Day

CALF RAISES ON STEP

While standing with only thefront half of both feet on a stepor ledge, slowly raise up ontotoes, hold ___ seconds, thenreturn to starting position.

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Tennis Ball Raises

Place a tennis ball betweenboth heels and squeeze theball. Raise up on your toes.Focus on even distribution ofyour weight on your feet andkeeping the ball between theheels without dropping it.

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Repeat 10 TimesHold 1 SecondComplete 3 SetsPerform 1 Time(s) a Day

HEEL RAISES -PLANTARFLEXION -BILATERAL

Start with your entire foot on theground.

Next, raise up your heels asyou press your toes down.Keep your toes on the groundthe entire time.

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TOES RAISES -DORSIFLEXION - SINGLE

Start with your entire foot on theground.

Next, raise up your forefootand toes as you bend yourankle. Keep your heels on theground the entire time.

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ELASTIC BANDDORSIFLEXION - SELF FIX

Using an elastic band attachedto your target foot, hook itunder your opposite foot andup to your hand.

Next, draw the band upwardswith the target foot as shown.

Be sure to keep your heel incontact with the floor the entiretime.

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ELASTIC BANDPLANTARFLEXION

While seated, use an elasticband attached to your foot andpress your foot downward andforward.

Be sure to keep your heel incontact with the floor the entiretime.

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ARCH LIFTS

Start with your foot on the floor.Raise up the arch of your footwhile maintaining your big toe,ball of your foot and heel onthe floor the entire time.

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Bilateral Foot Eversion

Place resistive band aroundboth feet. Keeping your heelstogether spread both feetapart.

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Inversion Isometric

Place a towel between yourfeet as shown. Next, applysome pressure into the towelwith the front and inner aspectof your feet and hold.

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Eversion Isometric

Sitting with your involved legstraight, cross your other legover. Place a towel betweenyour feet. Apply some pressureinto the towel with the outsideaspect of your feet and hold.

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Repeat 10 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

CALF PUMP WITH BALL -SELF MASSAGE

Sit on the floor and and placea small ball, such as a tennisball or golf ball under your calf.

Next, bend your at your ankleup and down.



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Repeat 10 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

CALF ROLL WITH BALL -SELF MASSAGE

Sit on the floor and and placea small ball, such as a tennisball or golf ball under your calf.

Next, move your body on theball so it rolls up and downyour calf for a deep tissuemassage.

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Repeat 10 TimesPerform 1 Time(s) a Day

Foot Rolling & Trigger PointWOrk for Plantar Fascia

While sitting at work or atHome in evening or before bedfor foot plantar muscles &fascia relaxation and triggerpoint self-massage. Must haveshoes off to be effective.

1. Place foot roller under thebottom (plantar) surface of foot,perpendicular to the length ofyour foot.

2. Roll foot over roller slowlyand as deep as you can attolerable levels of tension orpain.

3. To add pressure & depth towork out tender knots (TriggerPoints) lean your forearm ontothe knee of leg whose foot youare rolling and roll very slowlythrough tender spots.

4. To work tender TriggerPoints so they eventuallyrelease, linger on a locatedtender spot for 20+ seconds,breathe and relax into it. Youlikely will feel the tender spots/ knots reduce over time.

WORKS GREAT after a busywork day to roll your feetbefore bedtime. Get 2 footrollers. Keep one at workunder your desk and 2nd footroller by the side of the bed.

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Repeat 10 TimesPerform 1 Time(s) a Day

Self STM: Rolling Pin Calf

Sit at the edge of chair/bed.Use massage stick or rollingpin to perform self massage oncalf. Focus on areas that feeltight or tender. Keep the footrelaxed so that the calfmuscles do not tense up.


shin splint program - mhs mustangs girls' track and ......shin splint program created by...

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