Running Shin Splints, Shin Pain, Management, and Corrective Exercise Phase 1

Average Weekly Training Hours 02:20
Training Load By Week
Average Weekly Training Hours 02:20
Training Load By Week

CertsDesigned for: The Athlete that is suffering from chronic Shin Splints Pain and Tightness. This plan is designed to work in conjunction with a good training program so that you can stay the course with your normal training/coaching.

href="http://www.TheTrainingPlanSource.com">www.TheTrainingPlanSource.com 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
0:20:00
Shin Splints Rehab Initial Week 1 Day 1

SESSION GOALS: Decrease inflammation/stimulate healing through exercise.

Warm-Up/Mobility:
Sitting On your Heels Stretch: 3sets of 2-3 min
https://youtu.be/K03Z7WpVTig
Foam Rolling Gastroc: 5 Minutes
https://youtu.be/FKI41gwGQik

Strength:
4 way ankle: 2x10
https://youtu.be/f1O3scjXOvQ
Towel Crunches: 2x10
https://youtu.be/z12QoEsqd18
Eccentric DorsiFlexion: 2x10
https://youtu.be/fSJjDWcDRa0

Post Exercise Work:
Ice Cup Massage: 5 Minutes Do on injured side AFTER strength exercises

Sample Day 3
0:20:00
Shin Splints Rehab Initial Week 1 Day 2

SESSION GOALS:
Decrease inflammation/stimulate healing through exercise.

Warm-Up/Mobility:
PVC Anterior Shin Massage (Front and side of leg): 3sets of 2-3 minutes
https://youtu.be/9ECzlBWtNPw
PVC Calf Massage: 3 set of 2-3 minutes
https://youtu.be/9ECzlBWtNPw

Strength:
4 way ankle: 2x10
https://youtu.be/f1O3scjXOvQ
Eccentric Dorsiflexions: 2x10
https://youtu.be/fSJjDWcDRa0
Rock Pick-Ups: 2x10
https://youtu.be/oTPbTDdOhtE

Post Exercise Work:
Ice Cup Massage: 5 Minutes Do on injured side AFTER strength exercises

Sample Day 5
0:20:00
Shin Splints Rehab Initial Week 1 day 3

SESSION GOALS: Decrease inflammation/stimmulate healling through exercise.

Warm-Up/Mobility:
Sitting On your Heels Stretch: 3sets of 2-3 min
https://youtu.be/K03Z7WpVTig
Foam Rolling Gastroc: 5 Minutes
https://youtu.be/FKI41gwGQik

Strength:
4 way ankle: 2x10
https://youtu.be/f1O3scjXOvQ
Towel Crunches: 2x10
https://youtu.be/z12QoEsqd18
Eccentric DorsiFlexion: 2x10
https://youtu.be/fSJjDWcDRa0
Eccentric Lowering Ankle: 2x10
https://youtu.be/-uRO89JJhXk

Post Exercise Work:
Ice Cup Massage: 5 Minutes Do on injured side AFTER strength exercises

Sample Day 8
0:25:00
Shin Splints Rehab Initial Week 2 Day 1

SESSION GOALS: Decrease inflammation/stimulate healing through exercise.

Warm-Up/Mobility:
Sitting On your Heels Stretch: 3sets of 2-3 min
https://youtu.be/K03Z7WpVTig
Incline Calf Stretch w Rotations3 sets of 2-3 min

Strength:
4 way ankle: 2x10
https://youtu.be/f1O3scjXOvQ
Eccentric DorsiFlexion: 2x10
https://youtu.be/fSJjDWcDRa0
Double Leg Hip Bridges: 2x10/10sec
https://youtu.be/A--CSKRHhmQ
Clam Shells: 2x10
https://youtu.be/T3gsuLyHrcs

Post Exercise Work:
Ice Cup Massage: 5 Minutes Do on injured side AFTER strength exercises

Sample Day 10
0:25:00
Shin Splints Rehab Initial Week 2 Day 2

SESSION GOALS:
Decrease inflammation/stimulate healing through exercise.

Warm-Up/Mobility:
PVC Anterior Shin Massage (Front and side of leg): 3sets of 2-3 minutes
https://youtu.be/9ECzlBWtNPw
PVC Calf Massage: 3 set of 2-3 minutes
https://youtu.be/9ECzlBWtNPw

Strength:
4 way ankle: 2x10
https://youtu.be/f1O3scjXOvQ
Eccentric Dorsiflexions: 2x10
https://youtu.be/fSJjDWcDRa0
Towel Crunches: 2x10
https://youtu.be/z12QoEsqd18
Rock Pick-Ups: 2x10
https://youtu.be/oTPbTDdOhtE

Post Exercise Work:
Ice Cup Massage: 5 Minutes Do on injured side AFTER strength exercises

Sample Day 12
0:25:00
Shin Splints Rehab Initial Week 2 Day 3

SESSION GOALS: Decrease inflammation/stimulate healing through exercise.

Warm-Up/Mobility:
Sitting On your Heels Stretch: 3sets of 2-3 min
https://youtu.be/K03Z7WpVTig
Edge of Stair Stretch w Rot: 3 sets of 2-3 min
https://youtu.be/4ohsYdAC2D8

Strength:
4 way ankle: 2x10
https://youtu.be/f1O3scjXOvQ
Heel Walking: 2x10
https://youtu.be/SGtzSnedt_k
Towel Crunches: 2x10
https://youtu.be/z12QoEsqd18
Hip Bridges: 2x10
https://youtu.be/A--CSKRHhmQ
Clam Shells: 2x10
https://youtu.be/T3gsuLyHrcs


Post Exercise Work:
Ice Cup Massage: 5 Minutes Do on injured side AFTER strength exercises

Sample Day 15
0:30:00
Shin Splints Rehab Initial Week 3 Day 1

SESSION GOALS: Decrease inflammation/stimulate healing through exercise.

Warm-Up/Mobility:
Sitting On your Heels Stretch: 3sets of 2-3 min
https://youtu.be/K03Z7WpVTig
Incline Calf Stretch w Rotations: 3 sets of 2-3 min
https://youtu.be/4ohsYdAC2D8

Strength:
4 way ankle: 3x10
https://youtu.be/f1O3scjXOvQ
Eccentric DorsiFlexion: 3x10
https://youtu.be/fSJjDWcDRa0
Double Leg Hip Bridges: 3x10/10sec
https://youtu.be/A--CSKRHhmQ
Clam Shells: 3x10
https://youtu.be/T3gsuLyHrcs
Towel Crunches: 3x10
https://youtu.be/z12QoEsqd18
Heel Step Downs: 3x10
https://youtu.be/s7bJ3MrR_dk

Post Exercise Work:
Ice Cup Massage: 5 Minutes Do on injured side AFTER strength exercises

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The Training Plan Source Powered By IREP Athletics

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Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.