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.
Neutral (mild pronators) – 3 mm heel lift with or without over-the-counter arch supports
Moderate to excessive pronators – Custom orthotics may be beneficial
Provides extra foot support that will help reduce torsional forces on the medial side of the shin.
Raising the heel slightly reduces the stress on the medial side of the shin. Needs to be worn on both feet.
Flexibility in the calf complex is paramount for reducing medial shin splints.
Effective way for massaging the calf complex to reduce muscle tension and increase flexibility.
**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
|Heel Raises Exercise
||Foot Down and In Elastic Exercise