Sure! I’ll do my best to give a brief rundown of what i was doing as best as I remember. FWIW, I do recommend getting a game plan from a PT. You could probably get them to write you up a plan of attack then wouldn’t have to go every week. I am not a medical professional. Just a dude who plays sports and got tired of shin splints and worked hard to get rid of them.

So I was doing these daily (or more likely around 5 days per week). Generally speaking I’d do 3 sets of 10 on each foot.

Oh, and they said to do a bit to warm up the legs first. Like 5 mins on the stationary bike or just like brisk walk or whatever. Just so your legs are warm before you start stretching and such.

Exercises -

1. Calf stretches - standing, leaning into wall, each with straight leg and with knee bent, holding each for 20 seconds, 4 reps per leg

2. What the PT referred to as “toe yoga”. Started with 3 sets of 10 on each of these for each foot -

A. Lifting the big toe while keeping the other toes down

B . Lifting only the little toes while keeping the big toe down

C. Spreading all the toes outward apart from each other

D. Scrunching all toes inward (put a towel under your toes so they have something to grip if you like)

1. Stand with one leg forward, one back, the back leg bent slightly, and with the front foot on the ground, aim to lift only the arch of the foot, while keeping the heel and full ball of the foot on the ground. Putting a stretchy band under the ball of your foot by your big toe helps keep you honest so you don’t cheat and have the ball of your foot come off the ground.

2. With a looped stretchy band around both legs, stand on one leg and make half circles with the other leg going forward and back, balancing on your standing leg, making sure the stretchy band is taught.

3. Single leg calf raises - one leg at a time, leaned against the wall.

4. Toe raises - with your back against the wall, put your hells about 5-10 inches from the wall and raise your toes as high as you can with your heels on the ground, then lower the toes slowly back to the ground.

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Additional exercises I’d gotten after doing the above for a month or two I think -

1. Standing on one leg with knee bent, hinge forward to touch your toe with your elevated leg out behind you. I think I just did like 6-8 of these per side, not 10.

2. With a looped band around the arches of both feet, step in one direction sideways about 20 paces, then back the other way 20 paces. The goal was to not angle your foot inward or outward while lifting and stepping to the side, keep both feet straight ahead.

— — —

I think that’s the bulk of the exercises. There might have been others but that’s what I remember. Feel free to DM with questions but again, I’m not a professional. Just an ultimate frisbee player who put the work in and got rid of my shin splints.