For shin splints, do a physical therapy exercise

Shin splints, which are common in runners, can be treated by the following exercises. Your physical therapist can recommend which exercise to do depending on the severity of your injury. If you’re in the area, visit the best San Diego Physical Therapy Clinic.

Standing ankle dorsiflexion stretch

You can do this stretch by following these instructions

  • Keep your knee straight while keeping your heels on the ground.
  • Place the bottom of your foot on the wall. This will give you a stretch in your calves.
  • For this stretch, you can also use an inclined platform

Frequency:

  • Begin this exercise by performing 3 sets of 10 exercises
  • Gradually increase the frequency of your 30-minute exercises to three sets.
  • Do this three more times per day

Straight knee calf

You can perform the straight knee calf wall stretching as follows

  • Begin straight knee calf wall stretching by facing a wall and keeping your body parallel to the wall.
  • Now, stretch your arms out and reach for the wall.   
  • Keep your knee straight and your heel on the ground. Next, slowly lean forward so that you feel the stretch in your leg at the calf muscle.
  • The superficial calf muscle can be stretched out when your knee is straightened.
  • For 30 seconds, hold this position.

Frequency:

  • Do this 5 times. Repeat it 3 times per day.

Calf stretch for bent knees

Follow these steps to complete this exercise

  • Place your face in front of a wall and place your body at the wall.
  • Stretch your arms out and extend your hand towards the wall.
  • Maintain a straight knee with your heel bent and your foot on the floor. Next, gently lean forward until your muscle is pulled in.
  • It will stretch your deep calf muscles by stretching your knee.

Frequency:

  • Do this 5 times a day

Toe to wall exercise.

This exercise will help to strengthen your muscles for performing this exercise.

  • Keep your hands flat on the floor, and elevate your forefoot towards the front part of your lower leg.
  • This position should be held for 10 seconds
  • Start the second set by lowering your foot so that it touches a surface such as the floor.

Frequency

  • Begin this exercise by performing 3 sets of 10 exercises
  • Increase the frequency of your 30 exercise sets to 3 sets.
  • Do this 3 times a day

The Next Step

Once you are comfortable with this exercise, both your feet should be on the ground. Then, do the exercise with one foot at a time. Another variation is to perform quick up and down movements of your foot, making sure to keep your heel in contact with the floor. We can help! Visit the #1 Del Mar Physical Therapy Clinic.

Frequency:

  • Start with 3 sets 10 exercises
  • You can do up to 3 sets (30 exercises)
  • This exercise can be done three times daily

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