Shin pain, also called shin splints or medial tibial stress syndrome, is believed to be the most common injury suffered by athletes whose sports require a lot of running, affecting about 20 percent of athletes at some point in their career, according to Sports Injury Bulletin. Shin splints are identified by microscopic fractures in your shin bone, and are treated by rest, elevation, icing and stretching the area. You can minimize the chances of suffering this painful condition by performing strengthening exercises to make the muscles surrounding your shin and ankles stronger.
Wall Shin Raises
Stand with your back to a wall with your heels about a foot away from the wall. Lean back until your buttocks, back and shoulders are resting against the wall. Lift your toes off the ground while your heels remain in contact with the ground. Pull your toes back toward your shins as far as possible. Hold this stretch for several seconds and then lower your toes toward the ground without letting them touch. Repeat for 12 to 15 repetitions.
Towel Stretch
Sit on the floor with your injured leg extended in front of you. Use a towel to loop around the bottom of your outstretched foot near your toes and the ball of your foot. Pull the towel toward your upper body while keeping your knee straight. Hold this stretch for about 30 seconds and repeat three times.
Standing Heel Raise
Stand behind a chair or a sturdy counter and hold on to it for support. Use the muscles of your lower legs to lift your heels off the ground until you are standing on your tiptoes. Hold this position for about 5 seconds and then lower your body back to the starting position. Try to use the chair or counter for balance only, not to support your weight during this exercise. As your condition improves, try to use only your injured leg to perform this exercise.
Toe Taps
Sit in a chair with both feet flat on the floor and your toes pointing straight ahead. Rest both hands on your thighs. Lift your toes off the floor while keeping your heel in contact with the floor. Tap your toes as fast as possible, continuing for 20 seconds. If you're performing this exercise properly you will feel the muscles on the front of your shin bone contracting with each tap. Repeat this exercise with each foot five times.
