Shin splints can be a frustrating and painful obstacle, sidelining runners and active individuals alike. If you’re looking for effective shin splint exercises to get back on your feet, you’ve come to the right place. At Back on Track, our physical therapy experts in Lima, Ohio, are dedicated to helping you heal naturally and prevent future injuries. We understand the sharp pain that radiates along your shinbone and know how important it is to find relief that lasts.
This guide will explore the causes of shin splints and provide a series of gentle, effective shin splint exercises you can do at home. By incorporating these stretches and strengthening movements into your routine, you can alleviate pain, improve your lower leg mechanics, and reduce your risk of recurrence. Remember, while these exercises are beneficial, persistent or severe pain should always be evaluated by a professional.
What Causes Shin Splints?
Shin splints, medically known as medial tibial stress syndrome (MTSS), occur when the muscles, tendons, and bone tissue around your tibia (shinbone) become overworked by repetitive stress. This condition is common among athletes, especially runners, dancers, and military recruits.
Several factors can contribute to developing shin splints:
- Overtraining: Suddenly increasing the intensity, duration, or frequency of your workouts can put excessive strain on your lower legs.
- Improper Footwear: Wearing worn-out shoes or footwear that doesn’t provide adequate support can lead to poor biomechanics.
- Running on Hard Surfaces: Consistently running on surfaces like concrete or asphalt increases the impact on your legs.
- Flat Feet or High Arches: Anatomic issues with your feet can alter your running gait, placing extra stress on the shin muscles.
- Weak Muscles: Weakness in the ankles, hips, or core can contribute to poor form and increase the load on your lower legs.
Understanding the cause is the first step toward recovery. Our team can perform a comprehensive Running Analysis to identify any biomechanical issues contributing to your pain.
6 Shin Splint Exercises for Pain Relief
Before starting any new exercise routine, it’s important to listen to your body. If you feel sharp pain, stop immediately. These shin splint exercises are designed to be gentle and should be performed slowly and with control.
1. Calf Stretches
Tight calf muscles are a common contributor to shin splints because they can pull on the shinbone.
How to do it:
- Stand facing a wall with your hands on the wall for support.
- Step one foot back, keeping that leg straight and the heel flat on the floor.
- Bend your front knee until you feel a gentle stretch in the calf of your back leg.
- Hold for 30 seconds.
- Repeat 3 times on each leg.
2. Seated Shin Stretch
This stretch targets the muscles at the front of your lower leg (anterior tibialis).
How to do it:
- Sit on the floor with your knees bent and feet behind you.
- Lean back gently, supporting yourself with your hands, until you feel a stretch along the front of your shins.
- If you’re flexible, you can try to sit back on your heels, but do not force it.
- Hold for 30 seconds.
- Repeat 3 times.
3. Toe Curls
Strengthening the small muscles in your feet can improve your overall foot mechanics and support.
How to do it:
- Sit in a chair with your feet flat on the floor.
- Place a small towel on the floor in front of you.
- Using only the toes of one foot, scrunch the towel toward you.
- Release and repeat 10-15 times.
- Perform 2-3 sets on each foot.
4. Heel Walks and Toe Walks
These simple exercises help strengthen the muscles in your shins and calves.
How to do it:
- Heel Walks: Walk on your heels for 30 seconds, keeping your toes off the ground. Rest for 30 seconds and repeat 3 times.
- Toe Walks: Rise onto your toes and walk for 30 seconds. Rest for 30 seconds and repeat 3 times.
5. Ankle Circles
Improving ankle mobility can reduce the strain on your shin muscles.
How to do it:
- Sit on a chair or on the floor.
- Lift one foot off the ground.
- Slowly rotate your ankle in a clockwise circle 15 times.
- Then, rotate it counter-clockwise 15 times.
- Repeat on the other foot.
6. Glute Bridges
Strong glutes are essential for stable running form, which takes pressure off your lower legs.
How to do it:
- Lie on your back with your knees bent, feet flat on the floor, and arms by your sides.
- Engage your core and glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
- Hold for a few seconds at the top, then slowly lower your hips back down.
- Perform 2-3 sets of 15 repetitions.
Integrating these shin splint exercises into your daily routine can significantly aid your recovery. For a more comprehensive plan, consider our personalized Exercise Programs tailored to your specific needs.
When to See a Physical Therapist in Lima, Ohio
While home exercises are a great start, professional guidance is often necessary for a full recovery. If your pain persists, worsens, or returns as soon as you resume activity, it’s time to consult a specialist. At our clinics in Lima and Shawnee, Ohio, we offer advanced treatments to get to the root of the problem.
Our physical therapists might use techniques like Dry Needling to release muscle tension or recommend Sports Rehab to rebuild strength safely. We create individualized treatment plans to ensure you can return to the activities you love without fear of reinjury.
Get Back on Track Today
Dealing with shin splints doesn’t have to be a long and frustrating journey. By performing targeted shin splint exercises and seeking professional help when needed, you can find lasting relief. Our team in Lima, Ohio, is here to support you every step of the way, from diagnosis to recovery and beyond.
Don’t let pain hold you back any longer. Schedule an appointment with our expert physical therapists and start your journey back to a pain-free life.
