Contents. Safety and Precautions Practical Exercise Tips...8. Information for Healthcare Professionals...9. Installation Instructions:

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5 Contents Safety and Precautions Practical Exercise Tips...8 Information for Healthcare Professionals...9 Installation Instructions: U-Bar Installation...10 Resistance Bungee Installation...11 U-Bar Pad Installation...12 Choosing Your Bungee...13 Strengthening Exercises: Resisted Toe Raises Resisted Toe Raise & Holds Suggested Training Routines: Beginner...18 Experienced...19 Caring For Your Product

6 Safety and Precautions PRODUCT SAFETY, PRECAUTIONS, AND PRACTICAL EXERCISE TIPS Please review the ShinTekk safety and precautionary information before using the ShinTekk. The ShinTekk is not recommended for anyone under 13 years of age. PRODUCT SAFETY Use of any products described in this manual can cause serious injury when not used properly. Do not use ShinTekk base, U-Bar, Resistance Bungees, and U-Bar Padding in any way not described in this manual. Avoid exercises that involve stretching the Resistance Bungees in such a fashion that it may snap and cause injury. Do not step on or place heavy objects on the top of U-Bar when installed into base. Avoid placing extremities between ShinTekk base and U-Bar when installed. Always examine the ShinTekk base, U-Bar, U-Bar Padding, and Resistance Bungees before use for small nicks, fraying, tears, punctures, or flaws that may cause the ShinTekk base, U-bar, U-Bar Padding, or Resistance Bands to break. If you find any flaws, replace before performing any exercises. Do not use Resistance Bungees if visibly frayed. Replace as needed. Be sure the Resistance Bungee is securely installed with metal connector centered underneath the base before using. Do not use Resistance Bungees in any way other than for ShinTekk exercises described in the User Guide. Keep ShinTekk base, U-Bar, Resistance Bungees, Rubber Feet, and U-Bar padding out of reach of infants and young children. PRECAUTIONS Always consult your physician before beginning an exercise program. 6

7 Your rehabilitation or exercise professional should help develop an individualized program to meet your needs and abilities. Use of any products described in this manual can cause serious injury when not used properly. If you presently have a foot, ankle, leg, or calf injury, consult your physician or physical therapist before using the ShinTekk. Do not use the ShinTekk on uneven or wet surfaces, ice, gravel, loose stone, or sand. Leave adequate space to properly exercise. Never exercise to the point of pain. If you experience sharp pain shortness of breath, dizziness or lightheadedness with any exercises or stretches, stop immediately and contact your healthcare provider. As with any exercise program, muscle soreness may be experienced over the first few days. If your pain should persist for more than 3 or 4 days, consult your physician or therapist. Do not exercise while experiencing pain. Wearing rubber soled, closed toed shoes are recommended while using the ShinTekk. Do not use Resistance Bungees or U-Bar Padding in any way not described in this manual. Avoid exercises that involve stretching the ShinTekk Resistance Bungees in such a fashion that they may snap and cause injury. The ShinTekk, Resistance Bungees, and U-Bar Padding are not toys and should not be used by children younger than 13 years. Be sure the Resistance Bungee is securely installed with metal connector centered underneath the base before using. Do not use Resistance Bungees in any way other than for ShinTekk exercises described in the User Guide. Protect the ShinTekk Resistance Bungees by keeping them away from sharp objects. Remove rings from the fingers and other jewelry before installing Resistance Bungees. Be aware of long, sharp fingernails. Keep ShinTekk base, U-Bar, Resistance Bungees, Rubber Feet, and U-Bar padding out of reach of infants and young children. 7

8 PRACTICAL EXERCISE TIPS With all exercises, posture and body alignment is critical. Keep the shoulders and hips aligned, tighten the abdominals, and relax the knees. Be sure to practice the safest posture possible by maintaining a natural spinal curve. Use the Resistance Bungee prescribed by your physician or therapist for the prescribed sets and repetitions. Rest between sets. Include proper warm-up and cool-down activities with your resistance or flexibility training program. Perform all exercises and stretches in a slow and controlled manner. At no time should you feel out of control ; remember to control the Resistance Bungee rather than allowing it to control you. Do not allow the Resistance Bungee to snap back. Avoid hyperextending or over-flexing joints when exercising or stretching. Don t lock the joints. Breathe evenly while performing exercises or stretches. Exhale during the more difficult phase of the repetition. Don t hold your breath. For beginners, perform the exercises or stretches without Resistance Bungee until you are comfortable, then add resistance. Begin with 8 to 10 exercises that target major muscle groups or joints. Exercise with the color Resistance Bungee that was prescribed for you, or with a color that allows you to complete 2 to 3 sets of 10 to 15 repetitions with mild fatigue on the last set. Progress to the next color Resistance Bungee when you are able to easily complete the 3 sets of 10 to 15 repetitions. 8

INFORMATION FOR HEALTHCARE PROFESSIONALS In addition to general wellness and fitness programs, resistance exercise is indicated for use in a variety of impairments: Resistance training for: -

9 INFORMATION FOR HEALTHCARE PROFESSIONALS In addition to general wellness and fitness programs, resistance exercise is indicated for use in a variety of impairments: Resistance training for: - Postural impairments - Motor function impairments - Muscle performance impairments - Stretching exercises for muscle length impairments Balance training for balance and gait impairments Cardio training for cardiorespiratory impairments Functional and sport-specific training for functional limitations For patients using the ShinTekk as part of a home therapy program, it is imperative to instruct the patient on safe and proper use of the ShinTekk and Resistance Bungees. 9

10 Installation Instructions U-BAR INSTALLATION 1. Holding the U-Bar upright, slide D-link handle onto the D-link bridges located in the base until firmly locked into place. 2. Lower the U-Bar to the closed position, ensuring that the U-Bar is locked into place and can pivot freely. 1 2 D-link Bridges D-link Bridges 3 D-link Handle 4 10

Installation Instructions RESISTANCE BUNGEE

Loop Resistance Bungee around first U-Bar groove. 2.

bungee guides located underneath the base, ensuring

Loop Resistance Bungee onto second U-Bar groove. 4.

11 Installation Instructions RESISTANCE BUNGEE INSTALLATION 1. Loop Resistance Bungee around first U-Bar groove. 2. Feed Resistance Bungee underneath base through bungee guides located underneath the base, ensuring metal connector is centered underneath the base. 3. Loop Resistance Bungee onto second U-Bar groove. 4. Ensure Resistance Bungee is firmly looped around both U-Bar grooves and resting in bungee guides

12 Installation Instructions U-BAR PAD INSTALLATION 1. Remove cover from adhesive side Place U-Bar Pad in the indicated position with the adhesive side facing the U-Bar, making sure to fold over the edge. 3. Firmly smooth over with fingers to ensure complete adhesion to U-Bar

13 Choosing Your Bungee The ShinTekk offers levels of resistance training for a variety of needs. Choose Your Tension: REHAB Lightest 3.5 lbs Extra Light 4.5 lbs Light 5.5 lbs PERFORMANCE Medium 6 lbs Heavy 8 lbs Extra Heavy 10 lbs ADVANCED Special Heavy 13 lbs Heaviest 15 lbs 13

14 Strengthening Exercises RESISTED TOE RAISES RESISTED DORSIFLEXION REPETITIONS Resisted Dorsiflexion Repetition is the controlled raising and lowering of the toes and forefoot to target muscles on the front of the lower leg. Dorsiflexion is the anatomical term to describe the motion of lifting the toes and front of the foot upward. The motion is created when the 4 muscles on the front (anterior compartment) of the lower leg contract. The motion is used when walking, running, biking, or during other active movements found in various athletics. BENEFITS: ShinTekk efficiently recruits the 4 muscles of the anterior compartment in order to provide increased stability of the lower leg, ankle joint, and foot. Resistance created by the ShinTekk Personal Trainer utilizes the principles of concentric (upwardmovement) and eccentric (downwardmovement) contraction of the anterior compartment muscles, leading to increased strength of the dorsiflexion motion. Resisted Dorsiflexion Repetitions with ShinTekk specifically target the Tibialis anterior muscle; strengthening the muscle will increase the biomechanical efficiency of ankle dorsiflexion, leading to improvements in walking, jogging, and running. In turn, a stronger Tibialis anterior muscle aids the prevention of shin splints and other ankle injuries. MUSCLES WORKED: Tibialis anterior Extensor digitorum longus Extensor hallucis longus Fibularis tertius (Peroneus tertius) STARTING POSITION 1. Place ShinTekk Personal Trainer onto flat, firm surface. 2. Insert foot into the trough, placing the toes under the U-Bar. ACTION 3. Keeping the heel planted firmly on the base, apply tension to the bungees by raising the front end of the foot upwards. 4. Raise front end of foot as high possible. 5. Slowly return foot to resting position in the trough to complete. 14

Allow ample space for the knee to move slightly upward with the lower leg during Toe Raises to

15 SPECIAL INSTRUCTIONS Can be accomplished seated or standing. Placing the foot further ahead of the knee can help increase the range of motion of the ankle. Allow ample space for the knee to move slightly upward with the lower leg during Toe Raises to maximize the range of motion of the ankle. If seated make sure to keep leg at a 90 degree angle to prevent base from lifting. 15

16 Strengthening Exercises RESISTED TOE RAISE & HOLDS RESISTED DORSIFLEXION ISOMETRIC HOLDS Resisted Dorsiflexion Isometric Hold is the controlled raising of the toes and forefoot and subsequent continual muscle contraction (isometric holding) to remain in a dorsiflexed position. Isometric holding is any muscle resisting a push or pull without motion. Dorsiflexion isometric holding is found any time the toes and forefoot must stay up, as commonly seen in skiing and soccer. BENEFITS: The prolonged anterior compartment muscle contraction allows the Tibialis anterior and associated muscles to gain endurance. Endurance of the lower leg is crucial to pair with strength of the lower leg in order to augment biomechanical performance. Isometric exercises done with the ShinTekk Personal Trainer combat lower leg fatigue over long distances, which is essential in cross country snow-skiing, running, and any other extended lower-body exercise. Combining Resisted Dorsiflexion Repetitions and Isometric Holds increase ankle stability, potentially preventing ankle injuries over longer periods of time. MUSCLES WORKED: Tibialis anterior Extensor digitorum longus Extensor hallucis longus Fibularis tertius (Peroneus tertius) STARTING POSITION 1. Place ShinTekk Personal Trainer onto flat, firm surface. 2. Insert foot into the trough, placing the toes under the U-Bar. ACTION 3. Keeping the heel planted firmly on the base, apply tension to the bungees by raising the front end of the foot upwards. 4. Raise front end of foot as high possible and hold for 5 seconds. 5. Slowly return foot to resting position in the trough to complete. 16

the lower leg during dorsiflexion to maximize the isometric

17 SPECIAL INSTRUCTIONS Can be accomplished seated or standing. Placing the foot further ahead of the knee can decrease the intensity of longer isometric holds. Allow ample space for the knee to move slightly upward with the lower leg during dorsiflexion to maximize the isometric hold. If seated make sure to keep leg at a 90 degree angle to prevent base from lifting up. 17

18 Suggested Training Routines BEGINNER The Beginner Training Routine is for athletes new to the ShinTekk. This routine introduces athletes to resisted dorsiflexion exercise and increases in intensity gradually over the course of 12 weeks. 12-WEEK MACROCYCLE CONSISTING OF THREE 4-WEEK MICROCYCLES. MICROCYCLE 1 (WEEKS 1-4) COMPLETE 2X/WEEK: Using the medium (yellow) Resistance Bungee SEATED 4 sets of 10 repetitions/per leg STANDING 4 sets of 10 repetitions/per leg MICROCYCLE 2 (WEEKS 5-8) COMPLETE 3X/WEEK: Using the heavy (red) Resistance Bungee SEATED 4 sets of 10 repetitions/per leg SEATED 3 sets of 5 second isometric holds/per leg STANDING 4 sets of 10 repetitions/per leg STANDING 3 sets of 5 second isometric holds/per leg MICROCYCLE 3 (WEEKS 9-12) COMPLETE 4X/WEEK Using the extra heavy (black) Resistance Bungee SEATED 4 sets of 10 repetitions/per leg SEATED 3 sets of 10 second isometric holds/per leg STANDING 4 sets of 10 repetitions/per leg STANDING 3 sets of 10 second isometric holds/per leg 18

19 Suggested Training Routines EXPERIENCED The Experienced Training Routine is for athletes seeking to achieve higher levels of performance. This routine provides comprehensive weekly workouts. Choose from the following three weekly sets based on your stage of training: TRAINING COMPLETE 4X/WEEK: SEATED 4 sets of 10 repetitions/per leg STANDING 4 sets of 10 repetitions/per leg Set 1 Using the medium (yellow) Resistance Bungee Set 2 Using the heavy (red) Resistance Bungee Set 3 Using the extra heavy (black) Resistance Bungee Set 4 (5 reps) ½ dorsiflexion & (5 reps) full dorsiflexion EASY WEEK COMPLETE 2X/WEEK: SEATED 4 sets of 10 second isometric holds/per leg STANDING 4 sets of 10 repetitions/per leg Set 1 Using the medium (yellow) Resistance Bungee Set 2 Using the heavy (red) Resistance Bungee Set 3 Using the extra heavy (black) Resistance Bungee Set 4 (5 reps) ½ dorsiflexion & (5 reps) full dorsiflexion TAPERING COMPLETE 2X/WEEK STANDING 4 sets of 10 second isometric holds/per leg 19

CARING FOR THE SHIN TEKK BASE, U-BAR, AND RESISTANCE BUNGEES Always examine the ShinTekk base, U-bar, U-Bar Padding, and Resistance Bands before use for small nicks, tears, fraying, punctures, or

Store the ShinTekk base, U-bar, U-Bar Padding, and Resistance Bands out of direct sunlight and away from extreme temperatures.

20 CARING FOR THE SHIN TEKK BASE, U-BAR, AND RESISTANCE BUNGEES Always examine the ShinTekk base, U-bar, U-Bar Padding, and Resistance Bands before use for small nicks, tears, fraying, punctures, or flaws that may cause the ShinTekk base, U-bar, or Resistance Bungees to break. If you find any flaws, replace before performing any exercises. Store the ShinTekk base, U-bar, U-Bar Padding, and Resistance Bands out of direct sunlight and away from extreme temperatures. Do not apply water or cleaning agents to U-Bar Padding or Resistance Bungees. Should the Resistance Bungees come into contact with any liquid, remove excess liquid and dry flat. If the ShinTekk base becomes dirty or sticky, remove Resistance Bungees and clean the ShinTekk base with mild soap and water and dry flat. 20

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