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Anterior shin splints are usually felt on the outside of the shin where the anterior tibialis muscle sits. Shin splints are often caused by repeated trauma to the connective muscle tissue around the tibia bone.
Shin Splints usually happen when someone changes their running routine to a different surface or more intensity, or change the type of shoes they usually wear. These stretches & exercises should help.
The first stretch will be a calf stretch. Start off with your legs out in front of you. You can bend up the leg you aren’t using towards you in a comfortable position. Keep the leg you want to stretch out in front of you. Place your foot on a roll or hang it off the edge of something to have free movement of your heel. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them.
Now you can roll over into the upward dog. Lie down on your stomach, and push up onto the top of your feet, and keep your arms straight with your head up looking forward and drop your buttocks down. If you can, hold the stretch for 30 seconds, doing it three times. If you can’t hold it that long, try for 15 seconds, 5 times.
Next, you will see some stretches with a noodle or foam roll. Place the roll on the top of your knee, and roll it down your shin or anterior tibialis. Apply more body pressure to get more of a stretch.
Now for some strengthening exercises. Start off my propping your ankle up or hang your foot off the bed or table so your heel doesn’t touch the floor. Put the band around the ball of your foot for good resistance. First, push your foot down and up. This is called ankle plantarflexion.
Then you can use a table leg or heavy chair as your anchor. Wrap it around and pull the band towards you. Pull your foot up towards your head. This is called ankle dorsiflexion. Start off with 10-15 times. If you get to 20-25 and it is easy, increase the resistive band.
Now you will stand up and do some foot drags. Turn your foot slightly in to get a better stretch and to help strengthen the anterior area. Start off with a little bit of pressure, and add more when you are ready.
Finally, you will walk on your toes, and then walk on your feet. You can walk about 10-15ft for both.
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