Quick Answer: The best shin splint exercises include calf raises, toe raises, ankle circles, shin stretches, and single-leg balance drills. These movements strengthen your lower legs, improve stability, and reduce stress on the shin bones—helping you recover from pain and prevent future injuries.
Why Shin Splint Exercises Matter
Shin splints, or medial tibial stress syndrome, are a common condition among runners, athletes, and anyone who suddenly increases activity levels. The pain develops along the shinbone (tibia) due to overuse, poor mechanics, or weak supporting muscles.
Shin splint exercises are designed to:
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Strengthen the muscles around the shin and calf.
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Improve ankle stability.
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Reduce impact on the tibia during running or high-impact activities.
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Speed up recovery and help prevent recurring injuries.
If left untreated, shin splints can interfere with running, walking, and sports performance, often leading to related problems like knee pain or foot and ankle pain.
The 6 Best Shin Splint Exercises
1. Calf Raises
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Stand with your feet hip-width apart.
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Rise onto your toes, lifting your heels as high as possible.
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Slowly lower back down.
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Perform 15–20 repetitions.
Strengthens the calf muscles, reducing strain on the shin and improving push-off strength when running.
2. Toe Raises (Tibialis Anterior Lifts)
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Stand with your heels on the ground.
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Lift your toes toward your shins, keeping heels grounded.
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Repeat 12–15 times.
Directly targets the tibialis anterior—the main muscle involved in shin splints.
3. Ankle Circles
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Sit or stand with one leg elevated.
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Slowly rotate your ankle in a full circle clockwise, then counterclockwise.
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Do 10–15 rotations each way.
Improves mobility and circulation, reducing stiffness and pressure along the shin.
4. Shin Stretches
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Kneel on the floor with the tops of your feet flat against the ground.
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Gently lean back to stretch the muscles along the front of your shins.
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Hold for 20–30 seconds.
Relieves tightness and improves flexibility in the muscles most affected by shin splints.
5. Single-Leg Balance
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Stand on one foot with your knee slightly bent.
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Hold for 30–60 seconds.
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Progress by standing on an unstable surface (like a pillow or foam pad).
Builds ankle stability and balance, reducing repetitive stress when running.
6. Heel Walks
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Walk forward on your heels with toes lifted for 20–30 steps.
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Keep your core engaged and legs straight.
Strengthens the front of the shin while teaching proper foot mechanics.
How Often Should You Do Shin Splint Exercises?
For most people, performing these exercises 3–4 times per week is effective for prevention and recovery. If you’re actively experiencing pain, start with gentle stretches and mobility work before progressing to strengthening drills.
These exercises can also be used as part of a warm-up before running or sports, especially if you’re prone to running injuries.
Common Mistakes to Avoid
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Ignoring rest: Exercises help, but recovery also requires reducing high-impact activity temporarily.
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Doing too much too soon: Start with bodyweight movements before adding resistance or mileage.
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Skipping flexibility work: Tight calves and ankles often contribute to shin splints—stretching is just as important as strengthening.
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Poor footwear: Worn-out shoes reduce shock absorption and place more strain on the shin.
When to See a Professional
If shin splint pain doesn’t improve after two weeks of consistent exercise, rest, and supportive footwear, it may be time to see a physical therapist. Ongoing shin pain can sometimes indicate a stress fracture or other underlying issues.
At Empower U in Sioux Falls, we specialize in treating sports injuries, running injuries, and lower leg conditions including knee pain and foot and ankle pain. Our team provides one-on-one care to help you recover, correct mechanics, and get back to activity pain-free.
The Bottom Line
Shin splint exercises are one of the most effective ways to relieve pain and prevent future flare-ups. By consistently performing moves like calf raises, toe raises, ankle circles, shin stretches, single-leg balance, and heel walks, you’ll strengthen your lower legs, improve stability, and keep running without discomfort.
If shin splints are keeping you from the activities you love, Empower U is here to help you recover, prevent recurrence, and keep moving forward.
Book your consultation with The Empower U today and get expert care, personalized guidance, and a plan that puts your game—and your health—first.
