Hi, I’m dr. Breanne Kelley with Airrosti, and
today we’re gonna learn three exercises to help with shin splints. So let’s get
started. Our first exercise is going to be ankle inversion with a towel. This
is a strengthening exercise for the arches of your feet. To start this
exercise, we’re going to be seated with a towel on the floor. Place your foot on
the towel, and without moving your knee, we’re going to grasp the towel with our
toes, and pull our foot slowly inwards. You should feel a good activation in
the arch of your foot. we’re going to lift up our foot and repeat this for a
set of 10 repetitions. For our second exercise, we’re going to do bilateral
heel raises. This is a strengthening exercise for the posterior muscles of
your lower legs. To start this exercise, you’re going to get a small ball and
place it between your ankles. You’re then going to raise up on your toes as high
as you can while squeezing the ball. Lower all the way down and repeat the
exercise for 10 to 15 repetitions. For our last exercise we’re going to do a
standing calf stretch. This is a mobility exercise to help lengthen the posterior
muscles of the lower legs. To start this stretch you’re going to stand on a step
and you can use the railing or the wall for stability. You’re going to place the
balls of your feet on the step and let your heels lower until you feel a
stretch in your calves. Maintain this position and relax for 15 to 30 seconds.
If this is easy for you, you can modify this by doing the same stretch one leg
at a time for 15 to 30 seconds each. Thanks for watching. We hope that this
information has been helpful. If you or a loved one is dealing with shin
splints or any other pain, please click here to schedule an appointment today.
If you’d like to watch some of our other videos, you can click up here, and don’t
forget to subscribe to our channel. We’ll see you next time.