Unless you injure your shins, you may not think about your medial tibial muscles. Shin splints are considered a medial tibial stress syndrome. Your medial muscles are located on the side of your lower shin closest to the opposite leg and halfway from the front to back of your calf. These muscles do not work alone; the muscles of your calf support the medial tibia and when your calf is weak, can cause further injury to the medial area. The American College of Sports Medicine recommends strength training exercises twice a week. You can use strength training and alter running surfaces to improve your medial tibial muscles.
Step 1
Perform calf raises. Stand with both feet on the edge of a stair or step. Slide your feet backward until only the balls of your feet and toes remain on the step. Lower your heels until you feel a stretch in your lower leg. Raise your heels until you feel a contraction in your lower leg. Repeat the lower and lift eight to 10 times and for two or three sets.
Step 2
Perform a bridge to strengthen your hips, which will prevent overuse injuries to your lower leg. Lie on your back with your knees bent and feet on the floor. Straighten your arms at your sides. Press your heels in to the floor and lift your hips toward the ceiling. Maintain the bridge for one to two seconds. Release and repeat eight to 10 times and for two or three sets.
Step 3
Run on packed dirt. Avoid running on soft grass or sand as this may increase risk of injury to your medial tibial syndrome.
Tips and Warnings
- Allow two days of recovery in between strength training workouts.
- Speak with your doctor regarding any pain in your lower legs and before beginning an exercise program.
References
- Dr. Pribut: Shin Splints: A Simplified Clinical Classification; Stephen M. Pribut, DPM
- "Current Reviews in Musculoskeletal Medicine": Medial Tibial Stress Syndrome: Conservative Treatment Options; R. Michael Galbraith; Mark E. Lavallee; September 2009
- The American College of Sports Medicine: Physical Activity and Public Health Guidelines
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