Injury Prevention
Foot, Shine Splint, and Running Rehab Protocol
From our Athletic Trainer Brittany Hoover
All exercises should be performed without shoes or socks on
1. Soleus Stretch: Firmly plant feet on ground. Bend both knees to about a 40-degree angle. Keep foot equally and firmly planted. The stretch should be felt in the Achilles’ heel and calf. Hold stretch for 5 seconds and then straighten knees. Repeat the stretch 4 more times.
2. Anterior Tibialis Stretch: Balancing on left foot, extend the right leg in front of your body. Point toes toward the floor as much as possible (plantar flexion) and then point the foot towards the ceiling (dorsiflexion). Repeat this motion 9 more times each direction. Repeat on the left leg.
3. Ankle Circles: On the last repetition, move the angle in slow, large circles. Repeat 9 more times and then switch directions for 10 repetitions. Repeat on the left leg.
4. Toe Splays: Balancing on left leg, life the right foot slightly off the ground. Spread the toes apart as much as possible and hold 3 seconds. Relax the toes and then repeat 9 more times. Repeat on left leg.
5. Weight Bearing Toe Splays: With both feet firmly grounded, lift and spread the toes off the mat and spread them as much as possible. Hold for 3 seconds and relax the foot. Do one foot at a time and do not lift either foot off the ground. Repeat 9 more times and switch sides.
6. Towel Scrunch: With a thin dish towel flat on the ground in front of the right foot, ground the right heel into the ground. Use the toes of the right foot to “scrunch” the towel by pulling it towards the foot. Repeat on the left foot.
7. Single Leg Calf Raise: Balancing on the right foot, raise the heel off the ground as much as possible. Hold at the top for 2 seconds and slowly lower the heel back to the ground. Repeat 9 more times and switch feet.
8. Pronation & Supination: With both feet firmly planted on the ground, roll onto the outsides of the feet until all weight is supported on the outsides of the feet and the big toe can be lifted from the ground. Hold for 3 seconds and then roll onto the insides of the feet until the little toes can be lifted from the ground. Hold 3 seconds and repeat for 10 times each side.
9. Arch Stretch/Calf Raise: Raise the right heel until all the weight is in the toes and a stretch can be felt in the arch of the foot. Hold 3 seconds and as you lower the right heel, simultaneously raise the left heel into the stretching position. Repeat 9 more times each foot.
10. Toe Stretch: Lift the right foot from the ground and push the top sides of the right foot’s toes into the ground. A stretch should be felt in the toes and tops of the feet. Hold for 5-10 seconds and switch sides. Alternate until 10 repetitions have been completed on each foot.
11. Deep Soleus Stretch: From a kneeling position with the right foot planted and knee over the ankle, lean forward until the knee is past the angle and a stretch can be felt in the ankle and back of leg. Hold for 30 seconds and switch legs.
12. Plantar Fascia Stretch: From the kneeling position, with both feet underneath the body, shift forward and tuck toes from both feet so that the bottom of the toes are planted on the ground. Sit back on the heels of each foot. A stretch should be felt in the arches on the bottom of the feet. Hold for 30 seconds.
2. Anterior Tibialis Stretch: Balancing on left foot, extend the right leg in front of your body. Point toes toward the floor as much as possible (plantar flexion) and then point the foot towards the ceiling (dorsiflexion). Repeat this motion 9 more times each direction. Repeat on the left leg.
3. Ankle Circles: On the last repetition, move the angle in slow, large circles. Repeat 9 more times and then switch directions for 10 repetitions. Repeat on the left leg.
4. Toe Splays: Balancing on left leg, life the right foot slightly off the ground. Spread the toes apart as much as possible and hold 3 seconds. Relax the toes and then repeat 9 more times. Repeat on left leg.
5. Weight Bearing Toe Splays: With both feet firmly grounded, lift and spread the toes off the mat and spread them as much as possible. Hold for 3 seconds and relax the foot. Do one foot at a time and do not lift either foot off the ground. Repeat 9 more times and switch sides.
6. Towel Scrunch: With a thin dish towel flat on the ground in front of the right foot, ground the right heel into the ground. Use the toes of the right foot to “scrunch” the towel by pulling it towards the foot. Repeat on the left foot.
7. Single Leg Calf Raise: Balancing on the right foot, raise the heel off the ground as much as possible. Hold at the top for 2 seconds and slowly lower the heel back to the ground. Repeat 9 more times and switch feet.
8. Pronation & Supination: With both feet firmly planted on the ground, roll onto the outsides of the feet until all weight is supported on the outsides of the feet and the big toe can be lifted from the ground. Hold for 3 seconds and then roll onto the insides of the feet until the little toes can be lifted from the ground. Hold 3 seconds and repeat for 10 times each side.
9. Arch Stretch/Calf Raise: Raise the right heel until all the weight is in the toes and a stretch can be felt in the arch of the foot. Hold 3 seconds and as you lower the right heel, simultaneously raise the left heel into the stretching position. Repeat 9 more times each foot.
10. Toe Stretch: Lift the right foot from the ground and push the top sides of the right foot’s toes into the ground. A stretch should be felt in the toes and tops of the feet. Hold for 5-10 seconds and switch sides. Alternate until 10 repetitions have been completed on each foot.
11. Deep Soleus Stretch: From a kneeling position with the right foot planted and knee over the ankle, lean forward until the knee is past the angle and a stretch can be felt in the ankle and back of leg. Hold for 30 seconds and switch legs.
12. Plantar Fascia Stretch: From the kneeling position, with both feet underneath the body, shift forward and tuck toes from both feet so that the bottom of the toes are planted on the ground. Sit back on the heels of each foot. A stretch should be felt in the arches on the bottom of the feet. Hold for 30 seconds.