Ankle and Shin

Here are some sample ankle and shin maintenance programs I have used in the past. It is important to remember with all injuries, you should seek medical advice before performing any rehabilitative or strengthening programs.

Spring 2018

Past Years

Shin Splints

Shin splints, also known a tibial stress syndrome, is a common injury athletes come across. Here is a sample of a rehab protocol for coming back from this injury, to be used only if advised by a qualified medical professional. 

Calf Stretching

Stretch and hold for 2 sets of 30 seconds (each).

Do with a bent knee and straight knee.

Heel Walking

Walk only on your heels for 30 feet (a VB court).

Do this twice, down and back is 1.

Toe Walking

Walk only on your toes for 30 feet (a VB court).

Do this twice, down and back is 1.

Cup Pick-Ups

3 sets of 6 cups. On a single leg, bend over to put all 6 cups down, one at a time, and then pick each of them up individually. Do this all without touching your other foot to the ground.

Start on the ground and progress to uneven surfaces, such as a foam disk or pillow.

Calf Raises

On an uneven surfaces, such as foam disk or pillow, or with heels off a box.

3 sets of 15 reps. 

Foam/Straw/Marbles Pick-Ups

Using small pieces, such as a marble or straw cut 4 times, drop them all on the ground and using your toes, pick each one up individually and place in a cup or bowl.

2 sets of 25 pieces.

Seated Toe Taps

Seated on a chair where your thigh is parallel with the ground, tap your toes up and down.

3 sets of 25 reps.

Towel Scrunches

Seated on a chair where your thigh is parallel with the ground, use your toes to scrunch a towel towards you.  

Repeat this 3 times.

4-way Ankle Theraband

Planterflex (point your toes), Dorsiflex (toes to shin), Invert (toes towards other leg), and Evert (foot away from the body) your ankle while it is resisted against a theraband.

3 sets of 10 reps. 

Single Leg Balance

Start on the ground and progress to uneven surfaces, such as foam disk or pillow. To add more challenge, include tossing a ball to a partner or against a rebounder.

5 sets of 1 minute.

Jump Training Program Example

 Level 1

Jump Rope 200 reps

·       Begin with 2 foot hops

·       Progress to alternating feet, skiers, side to side, and single leg hops as tolerated

Quick Box Jumps (8 inch box)

·       Up-Up-Down-Down 2x15 reps

·       Switches 2x15 reps

·       Quick Jumps 2 feet- 2x15 reps

Two Foot Box Jumps (12-18 inch Crown Gym Mat Boxes) 3x10 reps

·       Take off with both feet

·       Use your arms

·       Concentrate on sticking the landing

·       Land with soft knees

Level 2

Depth Jumps 4x8 reps

·       Stand on 12 inch box. Step off and as soon as you hit the ground, explosively jump onto a higher box (18-24 inches)

·       Spend as little time on the ground as possible

·       Concentrate on your landing

Practice Vertical Jump 4x5reps

·       Feet hip width apart

·       Hands at shoulder level

·       Explosively dip and jump straight up. Reach and extend with your dominant arm

Jump Rope-same as level 1, but progress to more advanced exercises

Quick Box Jumps-same as level 1

Level 3

Hurdle Hops x5

·       Stand on 12 inch box. Step off and jump over a series of adjustable hurdles

·       After jumping over the last hurdle do a long jump as far as possible

·       Stick the landing

Tuck Jumps 3x15 reps

·       Jump explosively with both feet, bringing your knees to chest and getting gas high as possible

·       Be quick off the ground and use your arms

Standing Long Jump x3

·       Drill is done form one end of the platforms in the weight room to the other

·       Try and get to the end in as few jumps as possible

·       Recover after each jump, reset, and explode out as far as possible

·       Use your arms, stick the landing

Single Leg Explosive Jumps 3x10 reps each leg (advanced)

·       Start with one leg on a 12-15 inch box (you want the quad close to parallel to the ground)

·       Explosively jump us, getting as high as possible

·       Switch legs in midair so that you come down with the opposite leg on the box

·       Drive up explosively with the opposite leg

·       Repeat until prescribed reps are completed

Jump Training Program Example

Phase I

Week 1: 

1. 180 Jumps: 
1. 2 foot jumps
2. rotate 180 degrees in midair
3. hold landing 2 seconds, then repeat in reverse direction
4. 1 x 6
2. Bounding in place: 
1. jump from one leg to the other
2. straight up and down
3. progressively increasing rhythm and height
4. 2 x 15
3. Jump, Jump, Jump, Vertical: 
1. three broad jumps with vertical jump immediately after landing the third broad jump
2. 1 x 5
4. Broad Jumps
1. as far as possible, hold landing 5 seconds
2. 1 x 5
5. Wall Jumps, Ankle Bounces:
1. with knees slightly bent and arms raised overhead
2. bounce up and down off toes.
3. 3 x 15 seconds 

Week 2: 

1. 180 Jumps:
1. 2 foot jumps
2. rotate 180 degrees in midair
3. hold landing 2 seconds
4. then repeat in reverse direction
5. 1 x 6
2. Bounding in place:
1. jump from one leg to the other, straight up and down
2. progressively increasing rhythm and height
3. 2 x 15
3. Jump, Jump, Jump, Vertical:
1. three broad jumps with vertical jump immediately after landing the third broad jump
2. 1 x 5
4. Broad Jumps
1. as far as possible, hold landing 5 seconds
2. 1 x 5
5. Wall Jumps, Ankle Bounces:
1. with knees slightly bent and arms raised overhead, bounce up and down off toes
2. 3 x 20seconds

Week 3: 

1. 180 Jumps:
1. 2 foot jumps, rotate 180 degrees in midair
2. hold landing 2 seconds, then repeat in reverse direction
3. 1 x 8
2. Bounding in place:
1. jump from one leg to the other, straight up and down
2. progressively increasing rhythm and height
3. 2 x 20
3. Jump, Jump, Jump, Vertical:
1. three broad jumps with vertical jump immediately after landing the third broad jump
2. 1 x 6
4. Broad Jumps
1. as far as possible, hold landing 5 seconds
2. 1 x 6
5. Wall Jumps, Ankle Bounces:
1. with knees slightly bent and arms raised overhead, bounce up and down off toes
2. 3 x 30seconds

Phase II

Week 4: 

1. Bounding for Distance:
1. start bounding in place and slowly increase distance with each step, keeping knees high
2. 3 x 15
2. 360 Jumps:
1. 1 x 10
3. Wall Jumps:
1. 4 x 30 seconds
4. Scissor Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12
5. Single Legged-Jumps Distance:
1. one legged hops for distance, hold landing, knees bent for 5 seconds
2. 1 x 5 

Phase III

Week 5: 

1. Bounding for Distance:
1. start bounding in place and slowly increase distance with each step, keeping knees high
2. 3 x 15
2. 360 Jumps:
1. 1 x 10
3. Wall Jumps:
1. 4 x 30 seconds
4. Scissor Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 15
5. Single Legged-Jumps Distance:
1. one legged hops for distance, hold landing, knees bent for 5 seconds
2. 1 x 6

Week 6: 

1. Bounding:
1. 3x’s through
2. Wall Jumps:
1. 4 x 15 seconds
3. Squat Jumps:
1. standing jump raising both arms overhead
2. land in squatting position touching both hands to the floor
3. 1 x 6
4. 360 Jumps:
1. 1 x 10
5. Scissors Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12
6. Hop, Hop, Stick:
1. single-legged hop, stick second landing for 5 seconds
2. increase distance of hop as technique improves
3. 1 x 8

Week 7: 

1. Bounding:
1. 3x’s through
2. Wall Jumps:
1. 4 x 15 seconds
3. Squat Jumps:
1. standing jump raising both arms overhead
2. land in squatting position touching both hands to the floor
3. 1 x 6
4. 360 Jumps:
1. 1 x 10
5. Scissors Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12

6.      Hop, Hop, Stick:

a.     single-legged hop, stick second landing for 5 seconds

b.     icrease distance of hop as technique improves

c.     1 x 8

Week 8: 

1. Bounding:
1. 3x’s through
2. Wall Jumps:
1. 4 x 15 seconds
3. Squat Jumps:
1. standing jump raising both arms overhead
2. land in squatting position touching both hands to the floor
3. 1 x 6
4. 360 Jumps
1. 1 x 10
5. Scissors Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12

6.     Hop, Hop, Stick:

a.     single-legged hop, stick second landing for 5 seconds

b.     increase distance of hop as technique improves

c.     1 x 10