Thirty جلسةs.
Twelve minutes each.
Legs that take the miles.
Five phases, 180 different movements, no repeats — from seated isometrics to hop testing and the return to running. Written for shin splints, calf and soleus strain, tibialis overload, cramp, and the runner who keeps breaking down in the same place.
Before you start
See a doctor first — do not start — with one coin-sized tender spot on the shin bone that hurts at rest or at night; calf swelling, redness and warmth in one leg; a sudden pop with severe calf pain and no push-off; calf pain that begins after a set walking distance and eases within minutes of standing still; or numbness, foot drop or a tight, hard compartment after exercise.
The one distinction that matters: shin pain spread along more than a hand's width of the inner bone is a load problem and this programme is for it. One coin-sized tender spot, worse each جلسة and sore at night, points to a bone stress injury — that needs imaging, not more loading.
The pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
Running: cut the volume now. المرحلةs 1–4 replace the miles while the calf gets strong enough to carry them; المرحلة 5 puts them back at about ten per cent a week.
Progression: every movement has an easier and a harder version. Two clean جلسةs on a level earn the next.
Kit: a wall, a chair, a step, a book, a towel, a ball and a loaded backpack or two water jugs.