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INSTRUCTIONS

Get Tested

First and foremost, if you have not been to see a sports medicine doctor to get properly assessed and diagnosed, do so. Having the correct diagnosis cannot be stressed enough. What you think may be shin splints (i.e., MTSS) may in fact be something more serious such as stress fractures or something entirely different such as compartment syndrome.

What CAN I Do While I have Shin Splints?

• Upper body resistance training
• Non-foot/ankle loaded lower body resistance training
• Non-impact cardio (i.e., swimming, biking, rowing, ski-erg, assault bike, etc.)

NOTE: There are foot/ankle loaded exercises in the protocol. Adding to these should be done selectively and with great experience and care to avoid aggravating symptoms.

What Can I NOT Do While I have Shin Splints?

• No high-impact training (i.e., jogging, running, sprinting, jumping, etc.)
• No “excessive” foot/ankle loaded exercises/movements (i.e., rucking, deadlift, squat, etc. that aggravates symptoms)

Required Equipment

• Hoop bands
• TheraBand
• Bike (stationary or otherwise)
• Weights/Bands

Rehab Protocol Phases

This protocol is designed to be completed in three phases, each lasting a minimum of 2 weeks depending on your capability and severity of injury. Each phase has a range that you can scale resistance intensity. It is strongly recommended to begin with the lowest end of the intensity ranges provided in order to avoid extreme muscle soreness that makes you too sore to do the next day’s activities. Don’t overexert yourself on day one and continue to set yourself back.

PHASE 1 – Hypertrophy – 2-4 weeks

PHASE 2 – Strength – 2-4 weeks

PHASE 3 – Speed/Endurance – 2-3 weeks

Six weeks is the bare minimum. It is recommended to do the full 11 weeks to ensure optimal results.