Wall Calf Stretch - Knee Straight, Dynamic
2-3 Sets, 10-15 Reps, 3 secs Hold,
Wall Calf Stretch - Knee Bent, Dynamic
2-3 Sets, 10-15 Reps, 3 secs Hold,
Foot On Wall Calf Stretch - Knee Bent, Dynamic
2-3 Sets, 10-15 Reps, 3 secs Hold,
Ankle & Toe Plantarflexion Stretch
2-3 Sets, 15 secs Hold,
Ankle Circle
2-3 Sets, 10-15 Reps,
Seated Ankle Pump
2-3 Sets, 10-15 Reps,
Foot Circles
2-3 Sets, 10-15 Reps,
Wall Sit - Toe Lifts
2-3 Sets, 10-15 Reps,

Notes:

For those of you who are having shin splints and general tightness and stiffness in your lower leg (shins and calfs) these mobility exercises will aid to decrease that stiffness and tightness.  

Wall Calf Stretch - Knee Straight, Dynamic
2-3 Sets
10-15 Reps
3 secs Hold
HOW: Get set-up standing with a wall in front of you and place your hands on the wall. Take a step back with the side you plan to stretch. While keeping the foot you stepped back with flat on the ground, knee straight, and toes facing 12 o’clock, slowly lean and shift your weight forward until you feel a stretch, hold this position for a moment, then return to starting position and repeat.

 

FEEL: You should feel a stretch in the calf of the foot that is behind you, specifically behind and below your knee and potentially right above your ankle. You shouldn’t feel pain or a pinch in front of your ankle.

 

COMPENSATION: Be sure to keep your back foot facing 12 o’clock, do not let your foot turn out or in. Try to keep your heel down. Keep the knee straight
Wall Calf Stretch - Knee Bent, Dynamic
2-3 Sets
10-15 Reps
3 secs Hold
HOW: Get set-up standing with a wall in front of you and place your hands on the wall. Take a step back with the side you plan to stretch, let the knee be bent and keep it bent. While keeping the foot you stepped back with flat on the ground, knee bent, and toes facing 12 o’clock, slowly lean and shift your weight forward until you feel a stretch, hold that position for a moment, then return to starting position and repeat

 

FEEL: You should feel a stretch in the calf of the foot that is behind you, specifically lower in your calf above your ankle. You shouldn’t feel pain or a pinch in front of your ankle.

 

COMPENSATION: Be sure to keep your back foot facing 12 o’clock, do not let your foot turn out or in. Try to keep your heel down. Be sure to keep the knee bent
Foot On Wall Calf Stretch - Knee Bent, Dynamic
2-3 Sets
10-15 Reps
3 secs Hold
HOW: Place your foot up against the wall as high as you feel comfortable with your heel on the ground. Drive your knee towards the wall feeling a stretch in the calf and foot. Move your knee back and forth for the prescribed amount of reps. 

 

FEEL: You should feel a stretch in your foot and calf. 

 

COMPENSATION: Avoid moving your knee to each side, drive it straight forward towards the wall.
Ankle & Toe Plantarflexion Stretch
2-3 Sets
15 secs Hold
HOW: Point your foot/toes down and place your foot on a soft surface like a foam pad or pillow. Apply pressure into the surface to face stretch your foot/ankle down.

 

FEEL: You should feel a stretch on top of your foot, your toes, and the front of your shin.

 

COMPENSATION: Be gentle with this stretch, think less is more. No need to really apply excessive pressure to get a stretch.
Ankle Circle
2-3 Sets
10-15 Reps
HOW: Draw circles with your ankle. You can draw clockwise or counter-clockwise circles. If after a surgery or injury, make sure to follow the instructions of your physical therapist as there may be ranges of motion you want to be careful with.

 

FEEL: You should feel all different parts of your ankle stretching and activating.

 

COMPENSATION: Move just from the ankle, not the toes. 
Seated Ankle Pump
2-3 Sets
10-15 Reps
HOW: Start in a seated position with your feet flat on the ground. From here, push into the ground with your toes lifting your heels up, followed by returning to the starting position and lifting your toes off the ground. Alternate bringing your heels and toes off of the ground for the prescribed amount of reps. 

 

FEEL: You should feel your calf muscles working and a stretch in your ankles. 

 

COMPENSATION: Keep your ankles underneath your knees.
Foot Circles
2-3 Sets
10-15 Reps
HOW: While standing, bring one foot forward. Trace the outside edge of your foot, ankle, and toes on the ground using as much body weight as you can tolerate in a circular motion.   

 

FEEL: You should feel the muscles in your foot and ankle working. 

 

COMPENSATION: Keep your foot on the ground other than the edge that is being applied pressure to make the circular motion.
Wall Sit - Toe Lifts
2-3 Sets
10-15 Reps
HOW: Lean against a wall with your back flat against it and your feet out in front of you. Slightly bend your knees and sit into a small squat on the wall. From here, lift your toes up as high as you can. Do this up and down motion for the prescribed amount of reps. 

 

FEEL: You should feel your lower leg and thigh muscles working. 

 

COMPENSATION: Don’t bring your ankles directly under your knees, have them out a bit further to get more ankle motion.