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.
Toe Walk
Walking on your toes strengthens the muscles in your lower legs, especially your calves.
Terence Vanderheiden, D.P.M.
you’re able to do this shin splint exercise at least once per day.
If you feel pain at any point, stop.
This exercise targets three major muscle groups involved in running: thehamstrings, hip flexors, and glutes.
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To do a single leg bridge:
Aim for three sets of 10-second holds per leg.
you could do this simple, low-impact shin splint exercise while standing in place or sitting in a chair.
To do a toe curl:
have a go at do this exercise at least once per day.
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To do calf raises:
Start with a set of 10 calf raises at a time.
The ankle dorsiflexion stretch helps prevent this by improving the mobility and flexibility of your tibias and surrounding muscles.
A tight achilles tendon leads to poor dorsiflexion, which increases your risk of shin splints.
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This is a great shin splint stretch to do before and after exercise or to relieve shin splint pain.
All you need for toe raises is a wall to lean your back against.
How to Deal With Shin Splint Pain
Shin splints can disrupt even the most motivated runner.
Terence Vanderheiden, D.P.M
Ideally, you’d prevent them from happening at all, but that’s not always possible.
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.
Terence Vanderheiden, D.P.M.
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.
Terence Vanderheiden, D.P.M.
Kinematics can play an important role in preventing and recovering from shin splints.
Look for someone who has experience helping athletes with this distressing condition.
Summary
Shin splints are common in runners and other athletes.
Terence Vanderheiden, D.P.M.
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.
As always, stop and rest if you feel pain.
Terence Vanderheiden, D.P.M.
Frequently Asked Questions
Possibly, but only when used before exercise.
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.
That said, wearing compression socks will not cause any harm, and some people swear it helps.
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