GENOPTRÆNING

TRAINING LADDER FOR CHILDREN AND ADOLESCENTS:
FOR INFLAMMATION OF THE INNER SHIN BONE
(MEDIAL TIBIAL PERIOSTITIS, “SHIN SPLINT”)

STEP 2

The following rehabilitation program will cover the needs of the vast majority of children with inflammation of the inner shinbone. Older teenagers involved in sports at a high level can advantageously use the rehabilitation program for adults.

Unlimited: Cycling. Swimming. Light jogging.

(5 min)

Stand on the good leg while gaining support on the wall with the hand on the same side. Bend the knee of the injured leg and draw the heel towards the buttocks. Take hold of the big toe side of the foot and draw slowly upwards so that the ankle joint is stretched to the maximum and drawn slightly outwards so that increased stretching is experienced on the inside of the shin bone. Hold the position for 20 seconds and relax for 20 seconds before repeating.

(15 min)


Sit on the floor. Tip the foot up and down with elastic under the forefoot so that the elastic becomes taut.


Sit on the floor. Tip the foot up and down with elastic on top of the forefoot so that the elastic becomes taut.


Sit on the floor. Tip the foot from side to side with elastic on the outer side of the foot, without moving the knee.


Sit on the floor. Tip the foot from side to side with elastic on the inner side of the foot, without moving the knee.

Stretching is carried out in the following way: stretch the muscle group for 3-5 seconds. Relax for 3-5 seconds. The muscle group should subsequently be stretched for 20 seconds. The muscle is allowed to be tender, but must not hurt. Relax for 20 seconds, after which the procedure can be repeated.

The time consumed for stretching, coordination and strength training can be altered depending on the training opportunities available and individual requirements.