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Shin Splint Exercises
Shin splint exercises
help treat or prevent shin splints. They also strengthen your leg muscles. Stop if you have pain when you do these exercises.
- Calf stretch: Face a wall. Put 1 leg in front of the other. Stand with your forward leg bent and back leg straight. Gently lean forward toward the wall until you feel your calf stretch in your back leg. Hold for 30 seconds and relax. Do the calf stretch 3 times on each leg.
- Toe taps: Stand on a flat surface. Keep your heel on the floor and tap your toes and the ball of your foot for 2 minutes. Change sides and repeat.
- Ankle alphabet: Sit on a chair so that your feet do not touch the floor. Use your big toe to write each letter of the alphabet. Use only your foot and ankle, and keep your movements small. Do 2 sets.
- Heel raise: Stand on the injured leg. Raise your other leg off the ground. Hold onto a railing or wall for balance. Slowly rise up on the toes of your injured leg. Hold for 1 second and then lower your heel. Repeat 10 times.
- Chair squats: Stand in front of a chair with your feet shoulder width apart. Slowly lower your buttocks until you barely feel the chair seat, and then stand up. Repeat 20 times.
- Toe curls: Place a towel on the floor. Put your foot flat on the towel. Grab the towel with your toes by curling them around the towel. Lift the towel up with your toes.
Contact your healthcare provider if:
- Your pain and swelling increase as you exercise.
- You have pain at rest.
- You have questions or concerns about your condition or care.
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