Shin Splint Exercises
GENERAL INFORMATION:
What is it? A shin splint is pain caused by damage to the muscles and/or the shin bone in your lower leg. Shin splints can be treated but sometimes treatment doesn't help and you may have to stop running forever. Ask your caregiver for more information about other ways to treat your injury.
Do's and Don'ts: Caregivers may tell you to remain pain-free as you use your legs more. If your injury does not improve, call your caregiver.
Exercises:
- Toe Taps: Standing or sitting, tap the floor with the foot of your injured leg for 2 minutes.
- 1 Leg Heel Raise: Stand on your injured leg with a chair turned backwards in front of you. Holding onto the chair back, raise up on your toes keeping your knee straight. Hold for 1 second. Slowly lower to the ground. Repeat 10 times.
- Calf Stretch: Facing a wall, stand with your forward leg bent and (injured) back leg straight. Gently lean into the wall until you feel your calf stretch. Hold for 30 seconds. Relax. Repeat 2 times.
- Chair Squats: Standing in front of a chair with your feet shoulder width apart. Slowly lower your hips until they barely touch the chair seat. Then stand up and repeat 20 times.
CARE AGREEMENT:
You have the right to help plan your care. To help with this plan, you must learn about your health condition and how it may be treated. You can then discuss treatment options with your caregivers. Work with them to decide what care may be used to treat you. You always have the right to refuse treatment.
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