Shin splints, also known as medial tibial stress syndrome, is a common condition that causes pain and inflammation in the front of the lower leg. The pain is caused by overuse or stress on the muscles, tendons, and bones in the area, and it can be debilitating for those who suffer from it. If you are experiencing shin splint pain, there are several exercises you can do to reduce the pain and prevent it from recurring.
- Calf Raises
Calf raises are a great exercise to strengthen the muscles in the lower leg, which can help reduce the pain caused by shin splints. To perform calf raises, stand with your feet hip-width apart and raise your heels off the ground as high as you can. Lower your heels back down to the ground and repeat. - Toe Raises
Toe raises are similar to calf raises, but they focus on the muscles in the front of the lower leg. To perform toe raises, stand with your feet hip-width apart and raise your toes off the ground as high as you can. Lower your toes back down to the ground and repeat. -
Ankle Dorsiflexion
This exercise is great for stretching and strengthening the muscles in the front of the lower leg. To perform ankle dorsiflexion, sit on the floor with your legs extended in front of you. Place a resistance band around the top of your foot and pull your toes towards your shin. Hold the stretch for 15-30 seconds and repeat.
- Ankle Plantar Flexion
This exercise is great for stretching and strengthening the muscles in the back of the lower leg. To perform ankle plantar flexion, sit on the floor with your legs extended in front of you. Place a resistance band around the top of your foot and pull your toes away from your shin. Hold the stretch for 15-30 seconds and repeat. - Heel-Toe Walks
Heel walks are a great exercise to improve the flexibility and strength in the muscles of the lower leg. To perform heel walks, stand with your feet hip-width apart and lift your toes off the ground. Walk forward, taking small steps, and roll your foot from heel to toe as you walk.
Toe walks are similar to heel walks, but they focus on the muscles in the front of the lower leg. To perform toe walks, stand with your feet hip-width apart and lift your heels off the ground. Walk forward, taking small steps, and roll your foot from toe to heel as you walk. - Standing Calf Stretch
This stretch helps to lengthen the calf muscles and the Achilles tendon, which can help reduce the pain caused by shin splints. To perform the standing calf stretch, stand facing a wall and place one foot behind the other. Lean forward and press your hands against the wall. Keep your back leg straight and hold the stretch for 15-30 seconds. Repeat on the other leg. - Foam Rolling
Using a foam roller to massage the muscles in the lower leg can help increase blood flow and reduce muscle soreness and stiffness. To foam roll the lower leg, sit on the floor with a foam roller under your calf. Roll your calf up and down the roller, focusing on any areas of pain or discomfort.
It's important to note that stretching and strengthening exercises are not a substitute for proper rest and recovery. If you are experiencing shin splints, it's important to reduce your activity level and allow your body to heal. If your pain persists or if your symptoms worsen, it's important to see a healthcare professional for an evaluation