- Phase 1: Daily Movements to complete lightly one set 10-20reps 1-2x/day, 1 set of each exercise.
- If any of these are painful during or after decrease the level of intensity by going through a shorter range or doing it with less pressure.
- These movements may be completed as a warm up or cool down to help control symptoms or minimize them
- Shin pain is commonly due to fatigue in the supportive structures of the lower leg which are likely to fatigue with a repetitive activity like running
- You want to reduce LE mobility defcits which would prevent you from moving through the running cycle in the most efficient manner
- A-29A Bear to Downward Dog Floor VIDEO
- A-6A Kneeling Hip Flexor and Hamstring Stretch VIDEO
- A-16A Seated Ankle Inversion VIDEO
- 28.8) Step/Chair Raise in and out of Dorsiflexion VIDEO
- Phase 2: Strengthening Circuit every other day 1 set of each 10-20 reps and then second set 1/2 as many
- Heel Raise Progression at Wall (Pick one)
- Goal is 10-20 reps without pain before progressing
- A-41 Double Leg Heel Raise VIDEO
- A-42 Double Concentric/Single Leg Eccentric VIDEO
- A-43 Single Leg Concentric/Eccentric VIDE
- Gluteus Medius Activation (Pick one)
- A-40A Tibialis Posterior Seated Sweep VIDEO
- Improtant to make sure you are recruiting this area to support you in standing
- Balance Progression: As far as the research is concerned, balance is the most important aspect of injury prevention, especially on uneven surfaces (Pick One)
- Single Leg Balance Progression
- Bosu Balance Progression
- Heel Raise Progression at Wall (Pick one)
