The long axis of shoe should provide maximum torsional control of medial foot rotation (pronation) and the the midsole should provide proper vertical support. Proper support allows the shin muscles (dorsiflexors) to function more efficiently.
Neutral (mild pronators) – Over-the-counter orthotics may be beneficial
Moderate to excessive pronators – Custom orthotics may be beneficial
Beneficial for overpronators. The extra support allows the anterior shin muscles to become more efficient.
Helps to provide more flexibility in the calf complex, reducing the workload on the anterior shin muscles.
**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
|Foot Up Elastics Exercise