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Shin Splints - Medial Tibial Stress Syndrome Exercises

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Updated May 21, 2014

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Seated Ankle Dorsiflexion and Calf Stretch
Shin Splints - Medial Tibial Stress Syndrome Exercises

Seated ankle dorsiflexion and calf stretch using a rope.

Photo © Terence Vanderheiden, D.P.M

Shin splints are a common problem for many people, especially runners and joggers. Thankfully, if you suffer from shin splints, there are exercises you can do to help ease the pain and prevent future problems. Here are nine exercises -- with photos -- to help you. The exercises shown are for stretching and strengthening the lower leg muscles. There is no answer yet for the cause of shin splints, but you can learn more by reading shin splints - medial tibial stress syndrome.

Exercise 1: Sit on the floor with your knees straight. Loop a rope or towel around the front of your foot and gently pull back. Move your foot up toward your shin (dorsiflexion) and hold for 10 seconds. Then move your foot down toward the floor (plantarflexion). Keep your legs flat on the floor, motion should only be at your ankle joints. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

Once you have mastered the stretch, now it is time to strengthen by using a resistance band. Perform the same movements, but loop a resistance band around the front of your foot and the other end of the band around a table or chair leg. Do 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

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