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Thera-Band Exercises

Prevention of shin splints: Thera Band exercises

A programme of stretching exercises may be prescribed by a physiotherapist or sports therapist as part of the rehabilitation process when recovering from shin splints. The same exercises can also be useful as a preventative measure as they will help to develop and maintain a greater degree of flexibility in the lower leg, ankle and foot. In many cases, the only piece of equipment needed to perform all of the exercises is a stretchy elastic band known by the trade name of Thera-Band.

Thera-Band Exercises:

Before going on to give details of suitable exercises it’s worth taking a moment to explain some of the terminology:

Dorsi-flexion - this describes the movement of your ankle joint to bring the top of your foot towards your shin

Plantar flexion - this describes the movement of your ankle joint to point your toes away from your shins; the opposite of dorsi-flexion

Inversion - this is the action of turning your foot inwards from the ankle

Eversion - this is the action of turning your foot outwards from the ankle

1. Resisted dorsi-flexion

Sit on the floor with your legs straight out in front of you
Anchor the ends of the Thera-Band with something sturdy e.g. sit in front of a doorway then tie a knot in each end of the band so that an anchor can be created by closing them in the door
Loop the remaining Thera-Band over the top of your foot and aim to bring your foot towards your body by dorsi-flexing your ankle with the band creating resistance
Return slowly to the starting position and repeat the exercise ten times before swapping legs to begin the exercise again
Aim to repeat the whole exercise two or three times each day

2. Resisted plantar flexion

Sit on the floor with your legs straight out in front of you
Loop the Thera-Band around the sole of one foot and hold the ends in your hands
Point your toes away from your body by plantar flexing your ankle with the band creating resistance
Return slowly to the starting position and repeat the exercise ten times before swapping legs to begin the exercise again
Aim to repeat the whole exercise two or three times each day

3. Resisted inversion

Sit on the floor with your legs straight out in front of you
Cross one leg over the other at the ankle, keeping your legs stretched out in front of you
Hold one end of the Thera-Band and tie a loop in the other end
Place the loop around the sole of the foot on the floor and wrap the band around the other, crossed over, foot to create an anchor
Aim to move the bottom foot inwards towards the ground with the band creating resistance
Return gently to the starting position and repeat ten times before swapping the leg and band positions to begin the exercise again using the other foot
Aim to repeat the whole exercise two or three times each day

4. Resisted eversion

Sit on the floor with your legs straight out in front of you
Loop the Thera-Band around the soles of both feet and hold the ends in your hands
Keeping one foot still as the anchor, aim to turn the other foot outwards away from it with the band creating resistance
Return gently to the starting position and repeat ten times before swapping feet to begin the exercise again
Aim to repeat the whole exercise two or three times each day