Shin Splints Rehabilitation
By Paul Tanner
A step-by-step shin splints rehabilitation program for mild to moderate injuries. Criteria-based, we take you from initial injury to full competition fitness.
It is based on what elite level Sports Physiotherapist Paul Tanner would do with his elite players but adapted for use by anyone. You progress through 4 phases at your own pace, meeting specific criteria at each stage before moving on.
Shin splints/medial tibial stress syndrome
From beginner to elite level
10 – 40 mins daily
Recover even stronger!
We don’t just aim to heal your shin splints but we aim to get you back training even stronger than before.
We include mobility & stretching, strengthening, movement control, functional and activation exercises to prevent loss of fitness and function whilst recovering.
The shin splints rehab program is also suitable for those who may have recovered from shin pain but wish to go further with their rehab to help prevent future injuries.
Treatment & healing
This covers how and when to apply treatment such as cold therapy & compression or heat. We also include massage and taping tutorials as well as when to use supports & braces.
Rehabilitation exercises for shin splints
Over 60 different Shint splints rehabilitation exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.
Throughout the program, Paul explains the aims of each phase and where you need to be before you can progress onto the next level. We include specific benchmarks and criteria you must achieve before progressing.
If you have any questions about the program or your progress then get in touch with our qualified sports therapist for advice.
Meet the program physiotherapist
Paul is head of Medical Services at Millwall Football Club, dealing with all aspects of match and training day sports physiotherapy and medical cover.
His career also includes First Team Physio at Norwich City Football Club and Senior physiotherapist to London Wasps Rugby first-team squad.
Our sports injury rehabilitation mobile app tells you what treatment and exercises to do each day and tracks your progress.
- Video based programs
- Set alerts & reminders
- Records daily progress
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Shin splints rehabilitation program content & structure
The program consists of 4 phases and a 5th injury prevention/mitigation phase:
Phase 1: Shin Splints rehab
Phase 1 begins as soon as possible after injury and is known as the acute phase. It can last from 48 hours to 2 weeks or more depending on how bad your injury is.
The aim of phase 1 is to reduce painvand inflammation as well as protect the tissue from re-injury and delaying recovery.
Phase 2: Shin Splints rehab
The aim of phase two is to ensure your lower leg stays pain free as well as identify possible causes.
Exercises are aimed at improving mobility and condition of the lower leg muscles.
Phase 3: Shin Splints rehab
The aim of phase 3 of our Shin splints rehabilitation program is to continue to protect the injured leg while you begin to return to running.
This means adding load to the calf and speeding up movement patterns.
Phase 4: Shin Splints rehab
Although by now you will be feeling pretty good, it is important to complete this phase. This is the end stage where we return you to normal training and focus even more on sports-specific type exercises.
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Phil’s Calf strain rehabilitation is available on our free to download mobile app, or on desktop through your web browser.