MoPro
TrainersEye · Calf & Shin Health
Calf & Shin R
Trainer's Eye
Phase 3 · Shin and anterior chain · Session R

Eighteen in.
Front, back
and both sides.

Phase 3 check-in: the shin tested, the soleus tested, the arch tested and the balance tested.

  • Rsession
  • P3Shin
  • 12:00on the clock
  • — donecompleted

Heel walking tests the shin

How far you can walk on the heels with the toes clear tests the front of the shin — the side that fails in runners.

Return is judged on symmetry

Readiness to run is judged on heel-raise count and hop symmetry between legs, not on weeks passed.

Night pain is a flag

Bone pain that is present at rest or wakes you is different from training soreness, and it needs imaging rather than more loading.

Three couplets · two rounds · twelve minutes · legs that take the miles

A

Shin test

Tibialis test + bent-knee raise test
A1

Tibialis raise test

60 s · slow reps

Count clean full-range toe raises in 60 s against a wall — note both legs.

Easier feet closer to the wall  ·  Harder weighted

R1R2—
A2

Bent-knee heel raise test

20/side · ×2

Twenty on each leg with the knee bent; note which side breaks down first.

Easier two legs  ·  Harder backpack on

R1R2
B

Foot test

Short foot test + eyes-closed balance
B1

Short foot endurance test

60 s · slow reps

Hold the arch lifted and release, repeatedly for the minute — count clean lifts.

Easier seated  ·  Harder one leg

R1R2—
B2

Single-leg balance — eyes closed

4 × 15 s/side · ×2

Eyes shut on one foot; the wobble is the training, the catch is the skill.

Easier eyes open  ·  Harder on a cushion

R1R2
C

Walk test

Heel-toe walk + heavy tibialis
C1

Heel-to-toe walk

60 s · steps to beat

Heel placed directly in front of the toes of the other foot — count the steps.

Easier fingertip on a wall  ·  Harder arms folded

R1R2—
C2

Heavy tibialis raise

15 reps · ×2

Heaviest load you can hook over the toes; three seconds down every rep.

Easier lighter  ·  Harder heavier

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. The shin muscles brake the foot on every landing. Weak there, and the bone takes the shock instead.
  2. Tibialis posterior holds the arch; tibialis anterior lowers the foot. Both get trained here.
  3. A hip that lets the pelvis drop sends more load down the shin — that is why hip work is in this phase.
  4. Burning along the front or inside of the shin during the set is expected. Point tenderness on the bone afterwards is not.

Tick it off

MovementRound 1Round 2Best
A1Tibialis raise testslow reps in 60 s —
A2Bent-knee heel raise test20/side
B1Short foot endurance testslow reps in 60 s —
B2Single-leg balance — eyes closed4 × 15 s/side
C1Heel-to-toe walksteps in 60 s —
C2Heavy tibialis raise15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-CALFSHIN-R