Shin splints, which are a common running injury, can be prevented by performing specific strength training exercises. In this blog post, we will explore three exercises that can aid in the prevention of shin splints. These exercises target the muscles surrounding the shin and calf, effectively maintaining their strength and providing support.
If you strengthen all of these muscles, your body will improve in its ability to absorb and distribute load efficiently. Some of the muscles that you may need to strengthen are located in your foot, shin, calf, and glutes. Therefore, if you are seeking a safe and effective method to avoid shin splints, it is recommended to give these exercises a try!
Toe scrunches
Runners often experience the exasperating and agonizing condition known as shin splints. Nevertheless, there exist uncomplicated exercises that can alleviate the discomfort and aid in the healing process. Among these exercises is the toe scrunch.
To perform the toe scrunch, first sit on the floor with your legs extended in front of you. Next, position a small towel underneath your toes and hold the towel’s ends with your hands. Gradually pull your toes towards your body, using the towel for resistance. Maintain this position for five seconds, then let go and repeat the process. Strive to complete three sets of 10 repetitions.
It is important to consult with a physical therapist before initiating any new exercises, especially if you have previously experienced shin splints or other injuries.
Heel walks
The lower leg pain known as shin splints, caused by overuse, is a common affliction for many individuals. To aid in preventing shin splints, one exercise that can be helpful is the heel walk.
To perform this exercise, begin by positioning yourself on your heels with your toes lifted upward. Proceed to gradually move forward on your heels while keeping your toes elevated. Maintain this walking motion for a distance of 20 yards, then reverse direction and return to your starting point. Engage in this exercise multiple times throughout the day as a preventive measure against shin splints.
Calf raises
Shin splints, which are frequently experienced by runners, are a prevalent injury that can cause significant pain. This injury frequently occurs when the muscles and tendons surrounding the shin are excessively strained. Performing calf raise exercises is considered one of the most effective methods to avoid shin splints.
The purpose of this straightforward activity is to enhance the muscles in the lower leg and enhance flexibility. To perform a calf raise, begin by standing with feet positioned shoulder-width apart. Gradually lift up onto your toes, then lower back down. Initiate with doing three sets of ten repetitions, and gradually increase the amount of repetitions as your strength improves.
While performing the exercise, ensure you take deep breaths and concentrate on executing slow, deliberate motions. By regularly practicing calf raises, you can aid in the prevention of shin splints and maintain the strength and health of your lower legs.
Hamstring curls
If you want to strengthen your legs and prevent shin splints, hamstring curls are an excellent exercise. Begin by lying on your back with your feet planted on the floor. Next, lift one leg into the air and gradually bring it towards your buttock in a curling motion.
Remember to keep your back flat against the ground and one leg straight. Lift your other leg as close to your buttock as possible and hold for a count of two. Then slowly lower it back down. Repeat this exercise 10-15 times before switching legs. Hamstring curls are an effective method to strengthen leg muscles and avoid shin splints. Give them a try today!
Glute bridges
The glute bridge is one of the exercises that can prevent and alleviate shin splints, which are a frequent injury that can result from overexertion, inappropriate footwear, or an uneven exercise surface.
To perform the glute bridge, first lie down on your back. Keep your feet flat on the ground and bend your knees. Then, lift your hips up so that they align with your thighs and torso. Maintain this position for a short duration before gradually lowering your hips to the initial starting point. During the exercise, you might experience a stretching sensation in your hamstrings and calves.
In order to maintain the same meaning, rephrased text is provided below. New information is not added and no information is removed. Perform 10 repetitions for three sets, taking a rest of 30 seconds between each set. If you experience any pain while exercising, it is advised to stop and consult a doctor or physical therapist.
Seated Calf Stretch
When the muscles in your calves are tight, it restricts the movement of your ankles, which leads to increased pronation. Pronation is when your arch flattens when your foot hits the ground. This increased pronation puts more strain on your shins, increasing the likelihood of developing shin splints.
To alleviate shin splint pain, you can perform the seated calf stretch which is a simple stretch. Prior to physical activity, you can also utilize this stretch to loosen your calves and avoid excessive pronation.
To perform a seated calf stretch, follow these steps:
- Sit on the floor with your knees straight.
- Loop a rope or towel around the front of your foot and use it to pull your foot to a totally flexed position.
- Keep your legs flat on the floor. The motion should only be at your ankle joints.
- Stay in the flexed position for 30 seconds.
You can perform the seated calf stretch multiple times throughout the day, up to five times, or even more if your activity level demands it.
Ankle Dorsiflexion Stretch
When you lift your foot towards your shin without lifting your heel off the ground, it is called dorsiflexion. If you lack dorsiflexion, when you walk or run, your toes might hit the ground, causing too much pressure on your shins.
By enhancing the mobility and flexibility of your tibias and surrounding muscles, the ankle dorsiflexion stretch aids in preventing this.
To perform the standing ankle dorsiflexion stretch, follow these steps:
- Stand facing a wall.
- Keep your knee straight and your heel on the floor.
- Place the front bottom part of your foot against the wall. You’ll feel a stretch in your calf muscles.
- Count to 15, then switch feet.
The ankle dorsiflexion stretch can be performed both prior to and following physical activity to safeguard against shin splints or whenever shin splint pain arises.
Straight Knee Calf Wall Stretch
This exercise for shin splints helps stretch your calves and Achilles heels, preventing them from becoming excessively tight. If the Achilles tendon is tight, it can result in limited dorsiflexion and raise the chances of developing shin splints.
To perform the straight knee calf wall stretch, follow these steps in order:
- Stand with your body square to the wall.
- Stretch out your arms and hands and lean against the wall.
- Keep one knee straight with your heel and foot firmly on the floor. Gently lean forward until you feel a pull in the back of your leg.
- When your knee is straight, this stretches the superficial calf muscle, called the gastrocnemius.
Wall Toe Raises
To strengthen your lower shins, calves, and quads and enhance the even absorption of impact stress in your lower leg, you only require a wall behind you for support during toe raises.
To perform wall toe raises, follow these steps:
- Stand with your back against a wall.
- Keep your heels on the floor and raise the front of your foot up toward the front of your lower leg.
- Hold that position for 10 seconds then lower your foot back down so that it almost touches the floor. Repeat.
Begin with three to five sets of 10-second holds, gradually increasing the difficulty as you progress. This exercise can serve as a warm-up for your workout or be incorporated into your training regimen to help avoid shin splints.
Foot Step Holds
This exercise for shin splints stops the action of walking, slowing it down. It both stretches and strengthens the individual muscles and tendons involved. It works out your quads, hamstrings, calves, Achilles tendons, tibias, and the arches of your feet, all together.
To perform a foot step hold, follow these steps:
- Stand comfortably with your feet shoulder-width apart.
- Take a normal-sized step forward with one leg and let your heel touch the floor. Stop before the front bottom part of your foot touches the floor.
- Do not let the front part of your foot hit the floor.
- Hold for 10 seconds.
- Step back, so your feet are side by side and shoulder-width apart as when you started.
Start with 30 holds divided into three sets, and progressively increase the number of holds as necessary.
How to Deal With Shin Splint Pain
Shin splints can cause interruption for even the most determined runner. The ideal situation would be to prevent them completely, but unfortunately, this is not always feasible.
To treat your shin splints at home, adhere to the self-care method known as RICE, which stands for Rest, Ice, Compression, and Elevation.
- Rest: Avoid high-impact activities, especially those that caused your shin splint pain. It can take up to two months for shin splints to get better—even longer if you don’t give them adequate rest.
- Ice: Apply ice packs to your shins to ease pain and swelling. You can apply an ice pack for 20 to 30 minutes at a time, every three to four hours. Never apply ice directly to your skin.
- Compression: Compression socks increase blood flow to your shins to aid with healing and reduce swelling. If you don’t have compression socks, you can use an elastic bandage (such as an ACE wrap) instead. Avoid wrapping your shins too tight, as this can cause more swelling.
- Elevation: While at-rest or icing, prop your leg up so that your shin is above the level of your heart. Elevating your shins improves blood flow to reduce swelling.
