Inflammation of the shin bone – Step 3

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unlimited: Cycling, swimming, running at increasing speed and street running

Stretching

10 minutes of each training session

Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand on your left leg. If necessary, use your left hand to support yourself against the wall. Bend your right knee and wrap your right hand around the big toe side of your forefoot, so that the ankle is stretched and turned slightly outwards, bringing your heel towards your buttock and creating a gradual stretch along the inside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

Coordination

10 minutes of each training session

Balance on two feet on the balance board. At first, use your hand to support yourself against the wall. Later, balance on one foot without support.
Try balancing with your eyes closed later.

Strength

10 minutes of each training session

Stand behind a chair and, if necessary, support yourself by placing your hands on the backrest. Slowly rise onto your toes. Hold the position for a few seconds. Lower yourself back down.

Sit on the floor and extend the leg you’re working on. Press the back of your knee against the floor and flex your ankle upward as far as possible. Hold the position for a few seconds, then relax for a few seconds.

Lean against a cradle with your feet about 40 cm in front of the wall. The soles of your feet on the floor. Bend your ankle as far up as possible. Hold the position for 10 seconds and bring your foot back down to the floor.

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