Shin Pain Rehab Video – Shin Splints, Plantar Fascitis

Posted by Ray Gill

REHAB YOUR INJURY BY…

Five Minute Miracle: While on your back, use a strap or belt around the ball of your foot to perform stretch in video. Perform stretch for 5 minutes on each leg 1 to 2 times per day.

Foot Massage: Using a massage roller or racquet ball or tennis ball on the floor, roll the ball across the length of your foot and over your heel. Apply as much weight as needed to feel pressure but not pain. Do this for 5 minutes each day on both feet.

Windshield Wiper Exercise: From a sitting position, place your heels about 3 inches apart and pull up on your arch, keeping pressure on your big toes. Perform this exercise for 20 repetitions.

Heel Raise Exercise: From a sitting position, lift your heels off the ground, keeping most of your weight on your big toes. Perform this exercise for 20 repetitions. Once this is completely pain free perform this exercise in standing for 20 repetitions.

Active Rest: Use your feet when able and pain free. If you can walk but not jog, then just walk.

Shin Tapping: Using athletic tape to tape your shin's as shown in the video.