Medial shin splints, or medial tibial stress syndrome, is a common running-related injury. According to the Mayo Clinic, the pain with medial shin splints is caused by an overload on the shinbone and the tissues that attach your muscles to the bone. Stretching and strengthening exercises can help reduce the effects of medial shin splints or help to prevent them. However, check with your health care provider to ensure these exercises are appropriate for your condition.
Seated Shin Stretch
The seated shin stretch targets your tibialis anterior muscles, which are generally the main site of pain caused by medial shin splints. Kneel on the floor with the top of your feet flat against the floor and your toes pointing back. Sit back on your heels and gently press down on your heels to stretch the front of your leg. Hold the stretch for 30 seconds and repeat three times. Get a deeper stretch by placing a small rolled towel under your feet.
Heel Drop
Tight calf muscles are often associated with medial shin splints. The heel drop exercise has two variations to stretch both of the muscles in your calves. Stand with your toes on the edge of a step and your heels hanging over the edge while standing next to a wall or railing to hold for support. Keeping your knee straight, slowly lower your heel until you feel a stretch. Hold this position for 30 seconds and then return to the starting position. Perform the stretch again but this time bend your knees to stretch the other muscle in your leg. Hold this stretch for 30 seconds. Repeat the stretch three times with both variations. Get a deeper stretch by standing on only one leg at a time.
Wall Shin Raises
Strengthening the muscles on your shin may help reduce your medial shin splints. Stand with your back to a wall with your heels a foot away from the wall. Keeping your heels in contact with the ground, dorsiflex your ankles by lifting your toes off the floor. Lower your feet part way down, then immediately repeat the dorsiflexion. Perform 15 repetitions of this exercise. Once you can easily do this, perform the exercise using only one foot at a time.
Resistance Band Dorsiflexion
Use a resistance band to further strengthen your shin muscles. Attach a resistance band to a sturdy object and loop another end around the top of your foot. Slowly pull your foot toward your body, working against the resistance band. Perform 10 to 15 reps, then repeat the exercise with your other foot.
Heel Raise
Strengthening your calf muscles may also help decrease your medial shin splints. Stand next to a wall or counter for balance. With your feet pointing straight forward, lift your heels as high as possible. Pause at the top of the movement and squeeze your calf muscles, then lower your heels back to the floor. Complete 10 to 15 repetitions. Repeat the exercise with your toes pointed out, then again with your toes pointed in. Varying the angles of your feet will work different aspects of your calf muscles.
