Recovery Made Simple With 8 Exercises For Shin Splints
Are you struggling with painful shin splints from running? Time to get fixed! We’ve outlined the best exercises for shin splints to help you get healthy quick.
If you suffer from shin splints, you’re not alone. Studies have shown that 13% to 20% of runners suffer from shin splints.
We’ve outlined all the ways to get rid of shin splints fast. Download the Shin Splints Freedom Formula for free today which outlines all 8 exercises.
Table of Contents
What Causes Shin Splints?
It’s important to understand what causes this common running injury. Medial tibial stress syndrome (MTSS), commonly known as shin splints, occurs when there’s too much stress on your shinbone and surrounding tissues. This usually happens due to:
- Heel striking / Poor running form – Check out the Shin Splints Freedom Formula
- Overtraining or sudden increases in running distance
- Worn-out running shoes
- Weak ankle muscles
- Flat feet or high arches
- Running on hard surfaces
Remember, shin splints are an injury, and need to be treated as such. Without a correction in the cause, it is probable that you’ll continue to have reoccurances of the injury.
This site is not intended to provide medical advice and you should always consult with a physician before beginning any physical activity.
Best Shin Splints Exercises for Recovery
1. Toe Tap Exercises for Shin Splints
- Sit in a chair with your legs bent and feet on the floor
- Keep your heels on the ground
- Raise your toes a few inches off the ground
- Hold for a second before slowly lowering your toes back down.
- Do this 30 times
- Perform 3 sets daily
This simple exercise exercises and strengthens the anterior tibialis muscle without putting the injury under too much pressure. You may begin to feel a “burn” in your shin muscles as they get worked.
2. Calf Stretching for Shin Splint Relief
- Face a wall and place hands flat against it
- Place your toes for one foot on a 6-inch block
- Drop your heel so you feel a stretching in your calves
- Hold for 30 seconds
- Repeat 3 times per leg
Regular calf stretching reduces tension in the lower leg muscles.
3. Shin Strengthening Exercises
- Stand with your back against a wall
- Lift your toes while keeping your heels planted
- Hold for 5 seconds
- Complete 20 repetitions
This is a variation from the top tap exercise mentioned above. This targeted shin splints exercise helps builds resistance against future injury.
4. Light Self-Massage
When massaging any injury, it’s important to be gentle.
- Massage very lightly up and down the shin area with fingers only.
- Do not use an electric massager to avoid impact damage.
- A massage should feel good. Pain is an indication that you may be using too much force.
Alternative Exercise Options During Recovery
While recovering from shin splints, try these low-impact activities:
- Swimming laps (excellent cardio without leg stress)
- Stationary cycling (maintains fitness without impact)
- Elliptical training (simulates running motion while avoiding impact)
Ice Therapy Treatment for Shin Splints
Ice therapy multiple times per day can help reduce inflammation and speed recovery.
- Apply ice for 15-20 minutes after exercise
- Repeat 2-3 times daily
Do not rely on medicated cooling sprays for this as they only feel cold on the skin.
When to Return to Running
After consistently performing shin splints exercises, follow this return plan:
- Start with 5-minute running intervals
- Increase duration by 10% weekly
- Monitor pain levels
- Continue strengthening exercises
Professional Treatment Options
Consider seeking professional help if:
- Pain persists after 2-3 weeks of rest and exercises
- Sharp pain during shin splints exercises
- Visible swelling or redness
- Difficulty bearing weight
Conclusion
Recovery from shin splints requires patience and consistent exercise.
Be patient and isolate the cause of your shin splints injury so you can build stronger legs and reduce your risk of future injury.
Always listen to your body and progress gradually with your exercise routine.
If you want a more robust shin splints solution, check out the free guide – Shin Splints Freedom Formula.
FAQs About Shin Splints Exercises
How long should I do shin splints exercises before returning to running?
Complete shin splints exercises for at least 2 to 4 weeks, or until pain subsides and strength improves, before returning to running. Gradually reintroduce running to avoid re-injury.
Which shin splints exercises are best for beginners?
Toe Raises: Stand with your feet flat on the ground. Raise your toes while keeping your heels on the floor. Hold for a few seconds, then lower. Repeat 10-15 times.
Heel Raises: Stand with your feet flat. Lift your heels off the ground while keeping your toes down. Hold for a few seconds, then lower. Repeat 10-15 times.
Ankle Circles: Sit or stand and lift one foot off the ground. Rotate your ankle in a circular motion, 10 times in each direction. Switch feet.
Calf Stretch: Stand facing a wall with one foot forward. Lean into the wall, keeping your back leg straight and heel on the ground. Hold for 20-30 seconds, then switch legs.
Shin Stretch: Sit on your heels with your toes pointing backward. Gently press down for a stretch in your shins. Hold for 20-30 seconds.
Walking: Start with short distances, focusing on a natural gait. Gradually increase duration and intensity as comfort allows.
Can I prevent shin splints with specific exercises?
Yes, specific exercises can help prevent shin splints. Focus on the following:
Strengthening exercises:
– Toe raises
– Heel drops
– Ankle circles
– Calf raises
Stretching exercises:
– Gastrocnemius stretch
– Soleus stretch
– Shin stretch
Low-impact activities:
– Swimming
– Cycling
Proper footwear:
– Ensure you have supportive shoes with good arch support.
Gradual training:
– Increase the intensity and duration of workouts gradually.
Should shin splints exercises hurt while performing them?
No, shin splints exercises should not hurt while performing them. If you experience pain, stop and consult a professional.
Remember: Always consult with a healthcare provider before starting any new exercise routine, especially if you’re experiencing persistent shin splint pain.
