Rehab: Shin Splints (Sunday)
#20min #rehab #shinsplints #home
Goal: shin splints rehabilitation (original program by @dr_davydov) Location: home (mat + band + kettlebell + step/book) Intensity: controlled — discomfort no more than 2-3/10
Rest between sets: 60 sec Tempo notation: ↓ = eccentric (down), ↑ = concentric (up), ⏸ = pause
Alternate Block A and Block B each week.
Block A
1. Splay stance balance
2 × 10+10 sec
#shin-splints #foot #balance
2. Single-leg calf raise from step
3 × 8+8 | Tempo: 2↓ 1⏸ 1↑ 2⏸ | Weight: 10-12 kg
#shin-splints #calves #rehab
3. Foot inversion with band
3 × 10+10 | Tempo: 2↓ 1⏸ 1↑ 2⏸
#shin-splints #ankle #rehab
4. Foot eversion with band
3 × 12+12 | Hold 3 sec under tension
#shin-splints #ankle #rehab
Block B
1. Narrow stance balance
2 × 10+10 sec | 4 kg kettlebell
#shin-splints #foot #balance
2. Single-leg calf raise from step
3 × 8+8 | Tempo: 2↓ 1⏸ 1↑ 2⏸ | Weight: 10-12 kg
#shin-splints #calves #rehab
3. Toe raises with kettlebell
3 × 10+10 | Tempo: 2↓ 1⏸ 1↑ 2⏸
#shin-splints #tibialis #rehab
4. Foot inversion with band
3 × 10+10 | Tempo: 2↓ 1⏸ 1↑ 2⏸
#shin-splints #ankle #rehab