Simple Exercises for Mtss - Shin Splints

SHIN SPLINTS:

[pic 1]

Anterior or Medial:
Begin at the front of the ankle (A) wrapping to the outside around the back of the ankle and up the inner calf and shin at a 45° angle. Repeat for a total of 3 or 4 repetitions and close at both top and bottom. (B).

Stretching Program:

[pic 2]

1. Start with on toes of both feet. Lift one leg off the step so balancing on one foot, making use weight baring leg is straight.
2. Slowly lower weight between 3-4 seconds till heel is lower than step. Complete 10 x each leg. 3-4 x a day
3. Try bending slightly at the knee for further stretch.  Lower again 3-4 seconds till heel is lower than step. Complete 10 x each leg. 2-3 x a day

Exercise:

“Progressively overload”. Find a distance/time that you can run where the pain is not significant to stop or where after running there is no last pain.

Each week slowly add 5-10% load. Ie 1km run run extra 100-50m.

Staring distance:

1.5km 1st week

1.75 km 2nd – 3rd week

2-2.5km 3rd-4th week

Aiming to get 5km by 5th-6th week

Do not exceed 15% as this will overload muscle to much and cause lasting fatigue.

If at any stage pain increases go back to original time i.e. 4km instead of 4.5km.

Post Exercise:

Ice area of soreness for 15 mins until pain stops. When sore throughout the day try aiming to ice the leg at least 2-3 times. If no pain ice once.

Notes:

Try to not to increses cadence when fatigued.

Avoid barefoot walking or shoes that are too flexible.