There are two types of shin splints -- anterolateral and posteromedial. Anterolateral shin splints affect the front and outer portions of the shin muscles. Posteromedial shin splints are those that affect the back and inner portion of the shin muscles. According to UAB Health System, pain, tenderness to the touch and inflammation in these areas are the most common symptoms. Strengthening shin splints through regular exercises that focus on these muscle groups can help reduce future injury.
Step 1
Sit upright in a comfortable chair. Raise your right leg slightly off the floor and flex your toes toward the floor until you feel your muscles stretch. Hold for 10 seconds and relax for 5 seconds.
Step 2
Lift your leg again, this time flexing your toes toward your shins until you feel the muscle stretch. Hold for 10 seconds and relax.
Step 3
Raise your right leg one more time and rotate your toes clockwise to form a full circle. Relax for 5 seconds. Repeat the exercise, this time rotating your toes counterclockwise. Relax for 5 seconds afterward. Switch legs and perform the same strengthening routine.
Step 4
Increase your resistance after several weeks when you feel your shin muscles getting stronger. You will know the muscles are strengthening when the exercises become easier to perform. Perform the exercises while hooking a towel or exercise band under the ball of your foot. Pull gently on the towel or exercise band. Continue pulling until you feel your muscle stretch.
Tips and Warnings
- Stand with your back up against a wall if you do not have a chair available.
- Do not overstretch your shin muscles. Only stretch to the point that you can feel it in the muscle. Overextending the muscle can cause pain and damage to the muscle tissue. If at any time you feel intense pain, discontinue the strengthening exercises immediately. If pain continues, seek medical attention at once.
