Treating Shin Splints

This video breaks down the rehabilitation work that I have been doing to deal with my shin splints. This has been a reoccurring problem throughout my running experience, and I only just now started getting the physical therapy help I needed.
I start by going through some foot strengthening exercises before switching to exercises for the calf and lower leg, both strengthening and lengthening the muscles so that they are able to take the impact and lessen the work being done by the tendons.

The exercises, along with their sets and repetitions, are broken down as follows:
1. Short Foot (3 sets of 15 reps per foot)
2. Toe Lift/Press (5 sets of 10 second reps (1 rep = 10 second Lift AND 10 second Press) per foot)
3. Heel Pulses (1 set of 30 seconds)
4. Towel Scrunches (1 set of towel length, or 1 set of 25 reps)
5. Tib Turns (1 set of 25 reps per foot)
6. Anterior Tibialis Raise (1-3 sets of 10-15 reps)
7. 3-Second Eccentric Calf Drops (3 sets of 10 three-second reps per foot)
8. Heel-Down Wall Stretch (3 sets of 30 seconds per foot)

I hope this is able to help anyone dealing with similar pain that I have dealt with! If it does, consider subscribing to the channel for more content. As always, come along for the run!

Timecodes
0:00 Intro
0:53 Short Foot
3:54 Toe Lift/Press
5:06 Heel Pulses
6:28 Towel Scrunches
7:45 Tib Turns
8:23 Anterior Tib Raises
9:13 Weighted Tib Raise
10:04 Calf Drops
11:31 Wall Stretch
12:40 Massage/Outro

Тэги:

#ultramarathon #ultramarathoner #runner #beginner_runner #shin_splints #leg_pain #therapy #rehab #physio #shin_pain #calf_pain #calf_tightness

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