What hurts...: Inside calf bone, stress fracture & shin splints. Plantar Fascitis may still be lingering.
How you hurt it...: Had loose fitting sneakers that lead to painful plantar fasciitis. A podiatrist gave me arch inserts which allowed me to continue playing tennis and even lunge without pain but the inserts are extremely firm without any cushion so now I have shin splints and probably a stress fracture in the inside (posterior?) side of my left shin bone. Playing tennis and being a little overweight I'm sure also contributed to this.
When you hurt it...: Plantar fasciitis started last year and the shin splint type pain started last summer but I didn't know they were shin splints.
Your pain level (1 is low, 10 is high pain): Lately, after 10 minutes of tennis I have to stop. Hitting gas pedal in my car after tennis hurts.
Your age and overall health...: 37, 25 pounds overweight.
YOUR INJURY COULD BE...
Shin Splints, Plantar Fascitis
REHAB YOUR INJURY BY...
Five Minute Miracle: While on your back, use a strap or belt around the ball of your foot to perform stretch in video. Perform stretch for 5 minutes on each leg 1 to 2 times per day.
Foot Massage: Using a massage roller or racquet ball or tennis ball on the floor, roll the ball across the length of your foot and over your heel. Apply as much weight as needed to feel pressure but not pain. Do this for 5 minutes each day on both feet.
Windshield Wiper Exercise: From a sitting position, place your heels about 3 inches apart and pull up on your arch, keeping pressure on your big toes. Perform this exercise for 20 repetitions.
Heel Raise Exercise: From a sitting position, lift your heels off the ground, keeping most of your weight on your big toes. Perform this exercise for 20 repetitions. Once this is completely pain free perform this exercise in standing for 20 repetitions.
Active Rest: Use your feet when able and pain free. If you can walk but not jog, then just walk.
Shin Tapping: Using athletic tape to tape your shin's as shown in the video.
