I . Foot Exercises:

A.      Curl up a towel under the feet with the toes and when this becomes easy, add a weight to the towel.

B.       Pick up socks with the toes.

C.       Draw the alphabet with the big toe, keeping heel on floor

II.       Strengthening the Dorsiflexors. (Muscles that pull the foot up)

           A. Attach weights (5 to 20 lbs.) to a belt or strap.

           B. Fit loop of belt or strap over foot.

           C. Slowly pull foot up toward the knee.

           D. . Slowly lower foot as far as possible.

           E. Repeat 5 - 15  times, once or twice daily

III.     Have arch taped or arch lift fitted into track shoe. (If an arch support is in the track shoe, check to

be sure that it is in the correct position for your foot by tracing foot on piece of paper, cutting out tracing

and placing in shoe. To relocate arch, simply lift insole, pull arch out, and reglue in proper location.)

IV.     Apply ice to the shin area before practice (15-20 minutes).

V.       Ice the shin area after practice

          A. For at least 20 minutes (if using an ice bag).