Shin splints occur at the lower inside part of the shin. They are known medically as "medial tibial stress syndrome" and they are most often caused from shoes that are worn out, running down hills and making a lot of sudden starts and stops while training or playing sports. This all puts stress on the shin bone and can lead to pain. There are various exercises that can be done to treat and prevent shin splints.
Double Toe Lifts
Stand about the length of your feet away from a wall with your back to it. With your body straight, let your shoulders fall back into the wall. Lift your toes up in the air, hold for a second, then lower them back down. Perform 10 to 12 reps total.
Single Toe Lifts
Single toe lifts can also be done, which can add more resistance. Start in the same body position as double toe lifts, with your shoulders against the wall. Pick up your left foot and place it flat against the wall. Lift your right toes up, hold for a second and lower them back back. Do 10 to 12 reps and switch sides.
Heel Walks
To do heel walks, lift your toes off the ground so all your weight is on your heels. Take 10 to 12 steps across the room, turn around and come back. When you walk, stop the upper part of your foot from contacting the ground by contracting your tibialis anterior muscles, which are located on the front of the shins. Once you get used to this, increase your stride length to make it more challenging. If you want even more resistance, carry some dumbells in your hands.
Step-Downs
To do step-downs, come to a stairway. Lift your toes so you are standing on your heels. Step up on to the step with your right foot, then your left foot, then step back down with your right foot then left foot. Step up and down 10 to 12 times and stay on your heels the whole time. Hold on to a wall or beam for balance and you can also use a cardio platform to step on.
