Shin splints are known clinically as medial tibial stress syndrome, or MTSS for short. The tibia is the long bone that runs from the knee down to the foot. The term "shin splints" refers to pain and tenderness along or just behind the inner edge of the tibia according to the American Academy of Orthopaedic Surgeons. Perform exercises that strengthen the anterior tibialis muscle to help prevent shin splints.
Heel Walks
Heel walks work your anterior tibialis muscles while stretching your calves. While standing with your feet together, lift your toes as high as possible so you are balancing on your heels. Walk across the room, then turn around and walk back. The objective is to prevent your toes from touching the floor. It is okay to bend your ankles slightly while walking, but try hard not to flatten your feet on the floor. This will cause you to really contract your shin muscles.
Reverse Calf Raises
Reverse calf raises require an aerobic step. After placing your feet together on the step, move your feet forward so your toes are hanging off the edge and pointing downward. Steadily lift your toes in the air as high as possible so you are on your heels and hold for a full second. Slowly lower yourself down and repeat. When doing this exercise, keep your legs straight and lightly grasp a wall for balance if needed.
Resistance Band Dorsiflexion
Resistance band dorsiflexion requires a flat resistance band and a sofa. After wrapping the band around the sofa leg, sit on the floor and secure the other end around your foot. Your leg should be straight at this point and your toes should be pointing down. Keeping your leg straight, bend your ankle to move your toes toward your body. Hold for a full second, lower your leg and repeat. After doing a set of reps, switch sides.
Partner-Assisted Flexion
Partner-assisted flexion is done isometrically. This means there is no repetitive movement. Sit on the floor with your legs straight in front of you and feet together. Have your training partner kneel on the floor in front of your feet and place his hands on the top of your feet. Your toes should be pointing down at this point. Steadily push against his hands and hold for 20 to 30 seconds.
Upward-Facing Dog
Upward-facing dog is a yoga pose that stretches the anterior tibialis muscles as well as your chest. While lying on your stomach, place your hands shoulder-width apart and flatten the top of your feet on the floor behind you. In a steady motion, push your torso off the floor, then lift your thighs. At this point, your hands and the top of your feet should be the only points of contact with the floor. Hold for 20 to 30 seconds and release.
