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Medial Shin Splints

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Complaints

Possible Causes

Shoe Profile

The shoe midsole should provide maximum torsional and hindfoot stability to control medial foot rotation (pronation / arch drop). This reduces the tractional (pulling) forces that aggravate the medial (inside) shin muscles. A midsole with a high to medium heel-to-toe ratio may add further benefits.

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Orthotics

Neutral (mild pronators) – 3 mm heel lift with or without over-the-counter arch supports
Moderate to excessive pronators – Custom orthotics may be beneficial

Exercises

**Please consult your physican before engaging in an exercise program.**

With all strengthening exercises, start with 3 sets of 10 repetitions. If you experience any sort of pain reduce your reps to 3 sets of 5. For all stretches, repeat 3 times holding each stretch for 30 seconds to 1 minute. Using RICE (Rest, Ice, Compression, Elevation) can be beneficial in the treatment of injuries as well.

Gastrocnemius (calf) Standing Stretch
Soleus Standing Stretch
  1. Stand with hands resting on wall or on stable object.
  2. Place the UNINVOLVED leg forward of involved leg.
  3. Keep the back leg (involved leg) straight and heel on the ground throughout the exercise.
  4. Lean body forward bending at ankles and hold.
  5. Return to starting position, relax, and repeat
  1. Stand with hands resting on wall or on stable object.
  2. Place the UNINVOLVED leg forward of involved leg.
  3. Keep heel on the ground throughout the exercise.
  4. Bend knees, squat down, and hold.
  5. Return to starting position, relax and repeat.
Heel Raises Exercise
Foot Down and In Elastic Exercise
  1. Stand next to a wall or a chair with both feet on the ground pointing straight ahead.
  2. Push front of foot down lifting heels and body weight onto balls of feet
  3. Slowly return to starting position and repeat.
  1. Place knot of elastic (Theraband) in door jamb about one foot up from the floor.
  2. Sit on floor with leg out straight and attachment of elastic outside and above the foot.
  3. Place elastic around inside of foot just below the toes.
  4. Move down and away and out away from attachment of the elastic to pick up slack.
  5. Push the foot down and in away from attachment of the elastic and hold.
  6. Slowly return to the starting position and repeat.
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Images reproduced courtesy of T.E.D.© (Therapeutic Exercise Database) V. 2.0
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