Chapter 22 · Ankle & Foot
Shin Splints protocol
Indexed — full page in progressSource: Rehab Science · Ch 22 · PDF pp. 986–1009📖 Rehab ScienceBuild my programme →
AMBER — get assessed before starting rehab
Screen for red flags before starting any protocol (safety check). Progress by symptoms and function, not by the calendar: > 3/10 pain → start phase 1; < 3/10 → phase 2 (PDF p. 205).Follow this programme to treat
- Pain on the inside or outside of the shin
- Medial tibial stress syndrome
Conditions in this protocol
- Shin splints (medial tibial stress syndrome) PDF p. 988
Good for
- Alleviating shin splint pain
- Reducing muscle tension
- Improving flexibility
- Warm-up for phase 2 and 3 exercises
Guidelines
- Perform every day
- Tools: foam roller, small massage ball, slant board
- Add phase 2 when you have no pain at rest and no more than mild pain (3/10) with the exercises
Soft Tissue Mobilizations
▶ Spend 1‒2 minutes on each area · Perform in any order on both sides · Stop on tender points for 10‒20 seconds
Tibialis anterior mobilization (choose one)
choose one▶ Spend 1‒2 minutes on each area · Perform in any order on both sides · Stop on tender points for 10‒20 seconds
Tibialis posterior mobilization (choose one)
choose one▶ Spend 1‒2 minutes on each area · Perform in any order on both sides · Stop on tender points for 10‒20 seconds
Stretching Exercises
▶ Do 3 reps with 30- to 60-second holds · Perform in any order on both sides · Don’t stretch into pain
Pretibial stretch (choose one)
choose one▶ Do 3 reps with 30- to 60-second holds · Perform in any order on both sides · Don’t stretch into pain
Good for
- Reducing shin splint pain
- Early ankle and shin strengthening
- Warm-up for phase 3 exercises
Guidelines
- Perform 3 or 4 days a week
- Do 3 sets of 10‒15 reps
- Tool: resistance band
- Add phase 3 when you can do the exercises with no more than mild pain (3/10)
Exercises
diagram pending
Band inversion
PDF p. 999 · instructions pending
diagram pending
Band dorsiflexion
PDF p. 1000 · instructions pending
diagram pending
Single-leg calf raise (knee straight)
PDF p. 1001 · instructions pending
diagram pending
Single-leg calf raise (knee bent)
PDF p. 1002 · instructions pending
diagram pending
Skater squat
PDF p. 1003 · instructions pending
Good for
- Increasing lower leg strength
- Preventing shin splint pain and injury
Guidelines
- Perform 3 or 4 days a week
- Do 3 sets of 10–15 reps unless otherwise noted
- Push sets to fatigue
- Tools: dumbbells, plyo box
Exercises
diagram pending
Tiptoe walk
PDF p. 1005 · instructions pending
diagram pending
Goblet squat
PDF p. 1006 · instructions pending
diagram pending
Step-up
PDF p. 1007 · instructions pending
diagram pending
Forward lunge
PDF p. 1008 · instructions pending
diagram pending
Single-leg hops
PDF p. 1009 · instructions pending
Source: Rehab Science · Ch 22 · PDF pp. 986–997· 1 original research citationshow sources ▾
Also cited by the book on these pages:
- [Ch 22·16] Menéndez C, Batalla L, Prieto A, Rodríguez MÁ, Crespo I, Olmedillas H. Medial tibial stress syndrome in novice and recreational runners: a systematic review. Int J Environ Res Public Health. 2020;17(20):7457. find original ↗
Page numbers are those of the uploaded PDF edition. "Find original" opens a PubMed search for the cited study.