LB – INJURIES – LOWER LEG

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INJURIES to the LOWER LEG

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• Isometrics for Early Stage Rehab, Pain Relief and Tendon Strengthening

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SHIN SPLINTS

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• Shin Splints – Orthoinfo
  • Shin Splints Rehab Exercises . Nguyen Chiro; Keeley Physio

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ACHILLES TENDON

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• Achilles Tendinitis – Orthoinfo
• Achilles Tendinopathy . 
  • Achilles Tendinopathy Rehab . Kaitlyn Physio, Harden Chiro, Physiotutors, Keeley Physio, Lawrence Physio

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PLANTAR FASCIITIS – FLAT FEET – BUNIONS

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• Plantar Fasciitis: Orthoinfo
• Plantar Fasciitis – Physiopedia
  • Plantar Fasciitis – Massage, Rolling & Strengthen .
  • Plantar Fasciitis – Stretching Feet & Toes .
• Flat Feet . Physiopedia
  • Flat Feet Rehab .
• Bunions . Orthoinfo
  • Bunions Rehab Exercises .
    

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• Foot Mechanics . Kaitlyn Physio
  • Build your Arches – 1 . Kaitlyn Physio
    – Single Leg
    1️⃣ Arch Clock Exercise (trial 2-3 full cycles with each foot). Flatten the arch as you point the opposite foot out toward each number on the “clock,” and create arch as you bring that foot back into neutral.
    2️⃣ Arch Slide Outs – Forward (trial 3 sets of 12-15 reps on each side while holding arch)
    3️⃣ Arch Slide Outs – Backward (trial 3 sets of 12-15 reps on each side while holding arch)
    4️⃣ Around the World Arch Slide Drill (trial 2 sets of 10-12 on each side while maintaining the arch)
  • Build your Arches – 2 . Kaitlyn Physio
    –  Squat with Forefoot & Heels elevated
  • Build your Arches – 3 . Kaitlyn Physio
    MDX-2 foot protocol
    1️⃣ plantar fascia rollout
    2️⃣ arch activation swings
    3️⃣ controlled arch activation
    4️⃣ big toe extension
    5️⃣ supination priming

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