Name: Playbook - Dr. Caleb Burgess - Posterior Shin Splints Essentials - Part 1
Uploaded: 2024-04-19T04:48:15.138Z
Duration: 20 min
Description: Posterior Shin Splints Essentials - Part 1

This routine is designed to help people struggling with or wanting to reduce the likelihood of developing "posterior shin splints", also called "Medial Tibial Stress Syndrome" (MTSS), which is defined as exercise-induced pain along the lower 1/3 of the posteromedial border (back and inner side) of the tibia (lower leg bone).

It is commonly caused by repetitive loading stress during running and jumping and is related to training errors, where TOO MUCH is done TOO FAST, such as with new runners or those coming back to running after a period of time off.

In addition to addressing any training errors (feel free to send me a message about your training if you feel that it might be an issue), it can be helpful to also address any issues with movement mechanics, equipment use (shoes, training surface), or strength/stability in the region.

This exercise routine helps to strengthen the muscles in the area, improve stability, and help with pain relief...all of which can help to make the area more resilient to loading and less painful with running and jumping tasks in the future!

This routine is meant to be performed EVERY OTHER DAY, 3x per week at the most, but at least 2x per week.

Most of the exercises can be progressed by adding an external load (like dumbbell or band), or just by increasing the band tension (if one is being used) or weight (if being used).

As always, if you need a modification, progression, or regression on ANY of the exercises, or if you're having difficulty or pain with anything, please send me a message using the 3 dots at the top right of the app and I will be happy to help!

Don't forget to leave a comment and/or review, letting me know how you like the workout!

And tag me on Instagram @dr.caleb.burgess so that I can repost you and celebrate your progress!

*Listen/watch video for detailed description
*Perform for 3-5 minutes, focusing on the tender areas and only pushing hard enough to allow some pain relief during and/or after you finish

- If it feels WORSE after your finish and other exercises are more painful, you probably pushed too hard and should go lighter the next time

Tibialis Posterior STM - Hands

*Listen/watch video for a detailed description
*Goal rep range to try to achieve per set is between 8-12 reps (always aim to achieve the higher number)
*Take 2 sec to lower down on each rep
*Rest time is between sides

Single Leg RDL - 2 Dumbbells

*Listen/watch video for a detailed description
*Goal rep range to try to achieve per set is between 6-15 reps (always aim to achieve the higher number)
*Take 2 sec to go up, hold 1 sec at the top, and take 2 sec to come back down on each rep
*Rest time is between sides

Tips:
- To make this more DIFFICULT, place a higher percentage of your weight on the working side, use a heavier band, step further away from the band to create more tension, perform with the heels hanging off of a step, and/or hold a weighted object like a dumbbell in the same side hand as the working leg
- To make this EASIER, place more weight on the foot without the band, change the tempo (for example, only take 1 sec to go up and down and don't hold at the top), or use a lighter band

Double Leg Heel Raise - Lateral Band Pull at Heel

*Listen/watch video for a detailed description
*Goal rep range to try to achieve per set is between 8-15 reps (always aim to achieve the higher number)
*Take 2 sec to bring foot inward, hold 1 sec, and then take 2 sec to let the foot go back out to the side
*Rest time is between sides

Set up:
- Place a looped band around the forefoot near the toes as shown in the video
- Make sure there is some tension on the band at the start position (it shouldn't be slack)

Movement:
- *Listen/watch video

Tips:
- Make sure you are ONLY moving at the ANKLE/FOOT and NOT the hip/knee (your kneecap should not be rotating side to side...it should stay pointed straight up toward the sky the whole time

Long Sitting Ankle Plantar Flexion + Inversion - Band

Posterior Shin Splints Essentials - Part 1

Posterior Shin Splints Essentials - Part 2

I really liked the exercise to develop balance and stability of the ankle.

Alex

Ankle Stability Essentials

Achilles Tendon Essentials - Insertional

These exercises showed me that a potential cause of my knee pain is lack of ankle strength. Definitely feel the calves and hips getting activated, too.

Julie

Excellent. Can you please explain the difference between heel raise with straight & bend leg? 🙏🏻

Posterior Shin Splints Essentials - Part 1

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