Shin Splints Rehab

SHIN SPLINTS REHAB VARIATIONS
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📚 The main action of the Tibialis Anterior is to perform dorsiflexion at the ankle joint. Remember for compound exercises such as squats, deadlifts, or even leg press all require dorsiflexion. This is a good warm up protocol to throw into your arsenal so that you may target every angle prior to your workout.
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✅ For this series you will need a foam roller, a 45lb bumper plate, a kettlebell and a light-medium resistance band.
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🔘Elevated Dorsiflexion- Start off with you heels planted on the front of the bumper plate. Keep your hands on your waist with a slight bend at the hip and knee joint throughout the motion. Try to utilize some controlled lowering or isometric holds.
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🔘Shin Roll Out- Start off in quadruped position with the foam roller under your tibialis anterior, not on the bone (Tibia). You want to slowly roll from top to bottom without getting to close to the ends of the joints.
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🔘Resistance Band Dorsiflexion- For this exercise you will have to maintain hip flexion while performing dorsiflexion. Be sure to keep the glute on the stationary leg contracted, as well as bracing the core to not loose balance.