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Shin Splints
(Medial Tibial Stress Syndrome)

Shin splints cause pain along the inner shin, common in runners, dancers. Symptoms: aching, tenderness, worse with activity. Caused by overuse, flat feet. Untreated, risks stress fractures.

Home Exercise Protocol

  • Week 1-2:

  • Shin Roll (2 sets, 30 sec): Roll shin gently on foam roller.

  • Toe Tap (2 sets, 15 reps): Tap toes rapidly while seated.

  • NovaWell Hack: “Strength Glide” (2 sets, 10 reps): Flex ankle 5° with band.
     

  • Week 3-4:

  • Band Dorsiflexion (2 sets, 12 reps): Pull foot up with band.

  • Heel Walk (2 sets, 20 steps): Walk on heels, toes up.

  • NovaWell Hack: “Shin Pulse” (2 sets, 10 reps): Pulse foot 2 inches up with band.

Objective: Reduce pain, strengthen shins, improve mechanics


Equipment: Resistance band, foam roller

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