Stand with your back to a wall, with your heels about a foot’s length away from the wall. Lean back until your shoulders and backside rest against the wall. Flex both your ankles (bring your toes up toward your shins); your heels remain in contact with the ground. Bring your toes as far toward your shins as you can, and then lower your feet back toward the ground without letting your forefeet touch the ground before beginning the next repetition. Perform 12-15 repetitions. As you get stronger, add additional sets taking 15-30 seconds rest between sets.
Wall Shin Pulses
In the same position as above, perform the same movement with a smaller range of motion (pulse like movement). Forefeet do not touch the ground between repetitions. Perform 12 -15 repetitions. As you get stronger, add additional sets, taking 15-30 seconds rest between sets.
Single Leg Wall Shin Raise
Once you can perform 3 sets of 15 repetitions of the wall shin raise, try these. The position is the same as before, except you only use one leg at a time. The other leg should rest lightly on the wall behind you. Begin with 12-15 reps per foot, advancing to 3 sets of 15. No rest in between, just switch legs (the leg you just worked will get “rest” while you work the other leg).
Single Leg Wall Shin Pulses
Same position as above, but you are performing the pulses described in #2 on one leg at a time.
Heel Step Downs
In a natural, erect body position, place your feet shoulder width apart and step forward with one foot. The length of the step should be like a step you are taking when you are walking normally. When your heel makes contact with the ground, stop the foot from fully plantar flexing – use your shin muscles to keep the sole of the foot from making contact with the ground. After heel contact, the ball of the foot should descend no more than an inch toward the floor or ground. Return to starting position and repeat with the same foot for 15 repetitions. Repeat with the other foot. Progress to 3 sets of 15 repetitions.
Heel Step Downs w/ Long Step
Once the basic heel step down is mastered, perform the same exercise with dramatically longer steps. Same progression as the other exercises.
Heel Step Downs from a Step
Once the step down with a long step is mastered, try the step downs from a 4in. bench or step. The movements are the same as in the basic step downs; the idea is to land on the heel of the forward foot and then to use the shin muscles to prevent the sole of the foot from making contact with the ground. Same progression as the other exercises.