Shin Splints
Ankle joint stretching and strengthening exercises help maintain strong yet flexible lower leg muscles, enabling them to effectively absorb shock.
Scraping Tibialis Anterior
- use the concave edge
- scrape the front/outside edge of leg
- scrape for 30 seconds
Calves
- use strong pressure
- use the convex edge
- scrape for 30 seconds
Kneeling Tibialis Anterior Stretch
- tops of feet against floor
- lean back as far as tolerable
- hold for 30 seconds
Ankle Dorsiflexion Mobilization
- keep heel on the ground
- lean as far forward as possible
- add pressure on your knee with your hands
- 30 seconds on each leg
Wall Squat Tibialis Anterior Exercise
- lift toes up
- 2-4 sets of 8-12 reps
Resisted Ankle Inversion
- pull sole of foot inwards
- keep tension in the band
- 2-4 sets of 8-12 reps on each foot