Rehab: Shin Splints

#rehab #shinsplints #home

Original program by rehab specialist @dr_davydov. Alternate Day 1 and Day 2. Mobility block — every day.

Rule: discomfort no more than 2-3 out of 10

Day 1

Mobility block exercises (see below)

#	Exercise	Sets x Reps
1	Splay stance balance	2 x 10+10

#	Exercise	Sets x Reps	Tempo	Load
A1	Single-leg calf raise from step	3 x 8+8	2-1-1-2	near failure (10-12 kg)
B1	Foot inversion with band	3 x 10+10	2-1-1-2	hard by end of set
C1	Foot eversion with band (leg horizontal)	3 x 12+12	3 sec hold	hard by end of set

Mobility block exercises (see below)

#	Exercise	Sets x Reps	Load
1	Narrow stance balance	2 x 10+10	4 kg

#	Exercise	Sets x Reps	Tempo	Load
A1	Single-leg calf raise from step	3 x 8+8	2-1-1-2	near failure (10-12 kg)
B1	Toe raises with kettlebell	3 x 10+10	2-1-1-2	near failure by rep 8
C1	Foot inversion with band	3 x 10+10	2-1-1-2	hard by end of set

#	Exercise	How
1	Calf self-massage	2 times/day, 2-3 min each, 2 sec in stretch
2	Toe raises against wall (both feet)	10 reps, right after #1
3	Foot and big toe massage	A few times/day, 2-3 min each
4	Calf self-massage with ball	A few times/day, 2-3 min each (optional)

2-1-1-2 means: - 2 sec — lowering (eccentric) - 1 sec — pause at bottom - 1 sec — lifting (concentric) - 2 sec — pause at top

Insoles for high arches (per recommendation)