Important Note:
These exercises were designed as a place to start to address your symptoms. These exercises should not be performed or continued if they cause or increase your pain in any way. Using these exercises for self-management of your symptoms does not replace the value of being assessed by a Health Professional.
1. Massage stick: Shin
Duration: 1-2mins
Sit down on a chair with your knee bent. Use the massage stick to roll out the muscle along the inside and outside of your shin. Spend more time on areas that are tender/tight/knotted but avoid modifying the pressure on the areas that are painful. Alternately, you can put your foot on the chair (number 2 in the video), or sit on the floor (number 3).
1-2 mins
2. Ballerina stretch
Hold: 30s
Stand up and cross the leg in front of the support leg. Then put the top of your foot/toes on the floor.
Accentuate the stretch by bending the support leg.
You should feel a comfortable stretch on top of your foot.
Hold the stretch for 30s.
3. Massage stick: Calf
Duration: 1-2 mins
Sit down on a chair with your knee bent. Use the massage stick to roll out the calf muscle. Keep the calf relaxed as you roll. Spend more time on areas that are tender/tight/knotted but avoid modifying the pressure on the areas that are painful. Alternately, you can put your heel on an elevated object in front of you to reach your calf (number 2 in the video), or sit on the floor (number 3).
1-2 mins
4. Seated calf stretching
Hold: 30s
Sit on a chair and wrap a towel (or reach with arms) around the ball of your foot. Keep your back straight and pull on the towel to bring the top of the foot toward the front of your shinbone until you feel a stretching sensation.
Hold the stretch for 30s.
5. Ankle inversion, towel
Sets: 3 Reps: 10
Sit with your foot placed on a towel and pointed slightly. Without moving your knee, turn the sole of your foot towards the inside by pulling the towel. Lift your foot, return to the starting position and repeat.
Perform 3 sets, 10 reps
