Shin splintexercises can help you relieve pain along the front of the shin bone (tibia)—the large, long bone that runs down your lower leg.
Exercises to prevent andease shin splints, also known as medial tibial stress syndrome, include toe raises and walking on your heels.They help strengthen the muscle groups that support your shins so that they become less prone to exercise-induced inflammation.
A shin splint happens when the muscles, tendons, and tissues covering the shin bone become inflamed, often due to running, jumping, and other repetitive physical activities.
This article explains which shin splint exercises are best for shin bone pain and how to do them. It also includes several shin splint stretches that can help reduce shin bone inflammation to keep shin splints away.
Is Your Pain Shin Splints or Something Else?
Toe Walk
Terence Vanderheiden, D.P.M.
Walking on your toes strengthens the muscles in your lower legs, especially your calves. If you have weaker lower leg muscles, toe walking may feel strenuous at first, so it may help to start with toe rises then work your way up to toe walking.
To do a toe rise:
Once you’ve mastered standing in one place, start walking on your toes.
You can do this shin splint exercise at least once per day. If you feel pain at any point, stop.
Single Leg Bridge
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One of the best shin splint exercises is the single leg bridge. This exercise targets three major muscle groups involved in running: thehamstrings, hip flexors, and glutes.
If you tend to get shin splints while running, this exercise is key, as strengthening these muscle groups helps reduce shin stress.
To do a single leg bridge:
Aim for three sets of 10-second holds per leg. Note that this exercise may be uncomfortable for some people with lower back orknee pain, so listen to your body and proceed gently.
Toe Curl
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Toe curls are an especially important shin splint exercise for those with flat feet because they strengthen and support the arches and flexor muscles of the feet as well as the toes. This helps the arch of the foot distribute stress more evenly so that less stress is placed on the shins.
You can do this simple, low-impact shin splint exercise while standing in place or sitting in a chair. All you need is a smooth-surfaced floor, a hand towel, and a chair if you choose to sit.
To do a toe curl:
Try to do this exercise at least once per day.
Elevated Calf Raises
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By strengthening your calf muscles, calf raises increase ankle stability, mobility, and balance. Having strong calf muscles also helps redirect some of the impact from running, walking, and jumping away from your tibia and onto your calf muscles.
For this shin splint exercise, you will need a curb or step that you can safely stand on. Some people find it difficult to stay balanced during this exercise, so it may help to stand close to a wall, rail, or chair that you can balance against.
To do calf raises:
Start with a set of 10 calf raises at a time. As the exercise gets easier, you can increase the number of raises you do or try performing the exercise while holding dumbbells.
Seated Calf Stretch
Terence Vanderheiden, D.P.M
When your calves are tight, your ankle range of motion becomes more limited, causing increased pronation, in which your arch flattens upon impact with the ground.Pronation places more stress on your shins, raising your risk of shin splints.
The seated calf stretch is an easy shin splint stretch you can do to relieve shin splint pain. You can also do this stretch before exercising, to help loosen up your calves and prevent excess pronation.
To do a seated calf stretch:
You can repeat the seated calf stretch five times per day or more depending on your activity level.
Heel Walking
Heel walking is a quick and effective shin splint exercise that you can do at home or on the go. This exercise strengthens the muscles around your lower shins as well as your calf muscles and quads (the large muscles in the front of your thighs).
To heel walk:
Start with three sets of 20 steps then increase your steps as the exercise becomes easier.
Ankle Dorsiflexion Stretch
Dorsiflexionoccurs when you raise your foot upwards towards your shin while your heel stays in contact with the ground. If you have poor dorsiflexion, you may strike your toes against the ground when you walk or run, placing excessive stress on your shins.
To do the standing ankle dorsiflexion stretch:
The ankle dorsiflexion stretch can be done before and after exercising to prevent shin splints or any time you experience shin splint pain.
Straight Knee Calf Wall Stretch
This shin splint exercise stretches your calves and Achilles heels, preventing them from becoming too tight. A tight achilles tendon leads to poor dorsiflexion, which increases your risk of shin splints.
To do the straight knee calf wall stretch:
You can repeat this stretch five times or more as needed. This is a great shin splint stretch to do before and after exercise or to relieve shin splint pain.
Wall Toe Raises
This shin splint exercise strengthens your lower shins, calves, and quads to help your lower leg absorb the stress of impact more evenly. All you need for toe raises is a wall to lean your back against.
To do wall toe raises:
Start with three to five sets of 10-second holds then increase as it becomes easier for you. You can use this exercise to warm up for a workout or as part of your training to prevent shin splints.
Foot Step Holds
This shin splint exercise slows the action of walking to a halt, stretching and strengthening the individual muscles and tendons involved. It engages your quads, hamstrings, calves, Achilles tendons, tibias, and the arches of your feet, all at once.
To do a foot step hold:
Start with three sets of 10 holds and work your way up to more holds as needed.
Achilles Tendonitis Exercises
How to Deal With Shin Splint Pain
Shin splints can disrupt even the most motivated runner. Ideally, you’d prevent them from happening at all, but that’s not always possible.
To treat your shin splints at home, follow theRICE(Rest, Ice, Compression, Elevation) method of self-care:
You should be pain-free from shin splints for at least two weeks before returning to exercise. Upon your return, take care to exercise at a lower level of intensity and slowly work your way back up. If you begin to feel shin splint pain again, stop what you are doing and RICE.
It’s important to warm up and stretch thoroughly before each exercise session as well. In addition to stretching, you should:
Your running posture makes a big difference, too. One 2019 study notes the importance of “kinematics.” This is how runners place their feet when running. Kinematics can play an important role in preventing and recovering from shin splints.
If you’re living with shin splints or trying to avoid them in the future, it’s a good idea to connect with a physical therapist. Look for someone who has experience helping athletes with this distressing condition.
A physical therapist can also help you improve your running form to reduce your risk of shin splints moving forward.
Running Is Good. But Research Says You Should Lift Weights Too
Summary
Shin splints are common in runners and other athletes. Fortunately, there are a number of exercises that can help treat or prevent them. These exercises help stretch and strengthen the shin as well as the foot and leg muscles that support it.
Start slow with your shin splint exercises, increasing the number of sets you do when you feel like you’re ready. As always, stop and rest if you feel pain.
Frequently Asked QuestionsPossibly, but only when used before exercise. According to a 2019 meta-analysis, there is limited evidence to support the use of foam rolling to prevent or treat any sports injury. However, the study authors report that foam rolling may be beneficial when used pre-workout as part of a warm-up.Maybe. Compression socks or compression sleeves are commonly recommended to help ease the pain of shin splints. However, the science behind the claim is purely anecdotal. A review of published literature on treatments for medial tibial stress syndrome found no evidence to support the use of compression socks for shin splints.That said, wearing compression socks will not cause any harm, and some people swear it helps.Yes, wearing the wrong shoes for your activity can cause shin splints, such as running in casual sneakers without arch support. Old running shoes that have lost their cushioning or are worn down on one side can also lead to shin splints.
Frequently Asked Questions
Possibly, but only when used before exercise. According to a 2019 meta-analysis, there is limited evidence to support the use of foam rolling to prevent or treat any sports injury. However, the study authors report that foam rolling may be beneficial when used pre-workout as part of a warm-up.
Maybe. Compression socks or compression sleeves are commonly recommended to help ease the pain of shin splints. However, the science behind the claim is purely anecdotal. A review of published literature on treatments for medial tibial stress syndrome found no evidence to support the use of compression socks for shin splints.That said, wearing compression socks will not cause any harm, and some people swear it helps.
Maybe. Compression socks or compression sleeves are commonly recommended to help ease the pain of shin splints. However, the science behind the claim is purely anecdotal. A review of published literature on treatments for medial tibial stress syndrome found no evidence to support the use of compression socks for shin splints.
That said, wearing compression socks will not cause any harm, and some people swear it helps.
Yes, wearing the wrong shoes for your activity can cause shin splints, such as running in casual sneakers without arch support. Old running shoes that have lost their cushioning or are worn down on one side can also lead to shin splints.
How to Treat and Prevent Shin Splints
10 Sources
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Okunuki T, Koshino Y, Yamanaka M, et al.Forefoot and hindfoot kinematics in subjects with medial tibial stress syndrome during walking and running.J. Orthop. Res. 2019;37(4):927-932. doi:10.1002/jor.24223
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