Shin splint stretches

• Take Anti inflammatory like IB Propfin one hour before training.
  
• Just before starting heat the area using a hot towels or heat pack.
  
• Wear shoes suitable for your feet.
  
• Train on soft and even surfaces to reduce "pounding" and foot motion "rocking"
  
• Ice treatment post practice.
  
• Friction massage using the thumbs
  

1. In a kneeling position, point your toes out behind and gently sit back on your heels pressing the tops of the feet towards the ground.
   
   
2. Standing arm length from a wall, put your hands on the wall while keeping your feet and knees straight, then lean forward as far as possible.
   
   
3. Standing with your feet flat, bend your knees forward as far as possible keeping your heels on the floor.
   

1. Put feet flat on the ground and have a partner hold them down. Partner applies resistance to your toes and you lift them up against the pressure.
   
   
2. Sitting with your left ankle on right knee, apply pressure to inside of your foot (near big toe) with hand, then and turn your foot up and in, using the leg muscles.
   
   
3. In the same position as above, put pressure to the outside of the foot (near little toe) with your hand, and turn foot down and out using the leg muscles.
   
   
4. In the same position as above, put pressure to the top of foot (near toes) with your hand, and lift the foot using leg muscles.
   
   
5. Repeat these with the right ankle on the left knee.
   
   
6. Sit on a table or chair attach a weight (a bucket filled with stones or sand works well) around the foot. Without bending your knee move your foot up and down from the ankle - Start light and work up.
   
   
7. Attach one end of a stretching exercise elastic band to the leg of a table or sofa and loop it around the end of the foot. Move your foot up and down and side to side against the bands resistance. Try to draw the letters of the alphabet in the air with your big toe.
   
   
8. Stand erect and raise up and down onto your toes several times. You can make it harder by doing it while standing on a step and allowing your calves to stretch over the edge of the step.
   
   
9. While sitting lower and raise your feet with the heels on the ground as high and quickly as possible for 60 seconds. This is a great one to do during work days while sitting at your desk.

1. Walking down steep hills.
   
   
2. Walking on your toes.
   
   
3. Walking on your heels.
   
   
4. Walking with your feet turned inward and outward.
   
   
5. With your socks off, gather up a towel that is flat on the floor, using only your toes.
   
   
6. Pick up marbles using your toes.

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