CBD Wellness Centre, level 1, 110 William st, Perth
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Patient Education

Rehabilitaion for shin pain ( weak ankle dorsiflexors)

Warm up

  • Walk on toes 20 metres
  • Walk on toes 20 metres toes pointed out
  • Walk on toes 20 metres toes pointed in
  • Repeat
  •  
  • Walk on heels 20 metres
  • Walk on heels toes pointed out
  • Walk on heels toes pointed in
  • Repeat
  •  
  • Skip 20metres
  • Skip 20 metres toes pointed in
  • Skip 20 metres toes pointed out
  • Repeat

 

Exercises

  • Wall shin raises both legs (12 reps increasing to 3 sets)
  • Wall shin raises single leg , rest opposing leg gently on wall behind (reps as before
  • Heel step downs (15 reps on each leg, increasing to 3 sets)
  • Heel step downs longer steps (reps as before)
  • Heel step downs from high step (reps as before)
  • Heel Hops
  • Heel hops increasing speed of hop
  • Heel Running

Use these exercises with achillies tendonitis  rehab exercises