Exercises for Shin Splints Prevention

If you are a runner who has suffered from shin splints, you know how frustrating this condition can be. The good news is that there are specific exercises you can do to strengthen the muscles around your shins and significantly reduce your risk of developing this painful condition.

Key Muscles to Target

The tibialis anterior, which runs along the front of your shin, is the primary muscle involved in dorsiflexion of the ankle. Weakness in this muscle is a common contributing factor to shin splints. Additionally, the calf muscles (gastrocnemius and soleus) and the intrinsic foot muscles all play a role in managing the forces that travel through the shin during running.

Effective Exercises

Toe raises, performed by standing flat-footed and lifting your toes towards your shins, are an excellent way to strengthen the tibialis anterior. Calf raises performed on a step target the calf muscles and help to improve the shock-absorbing capacity of the lower leg.

Exercise Programme

• Toe raises: 3 sets of 20 repetitions, progress to single leg
• Eccentric calf raises: 3 sets of 15 repetitions on each leg
• Ankle circles: 15 in each direction on each foot to improve mobility
• Towel scrunches: 3 sets of 30 seconds to strengthen intrinsic foot muscles
• Resistance band dorsiflexion: 3 sets of 15 repetitions for tibialis anterior strength

Perform these exercises 3-4 times per week as part of your overall strength training programme. Combined with sensible training progression and appropriate footwear, these exercises will help keep shin splints at bay.