Shin splints are extremely uncomfortable and can hamper your workouts -- but they needn't. Rest, ice and elevate the shins and get physician approval before you start a workout plan to combat the shin splints. The results of ligament strain in the front of the calf, shin-splint recurrence might be reduced with stretching and muscular strengthening of the supporting lower leg muscles.
Step 1
Stretch your lower leg muscles prior to strength exercises. Kneel on a firm surface with your toes pointed away from your body.
Step 2
Lean backward until you start to feel a stretch in the front of the shins. Hold this position for 30 seconds and repeat twice. Work up to four repetitions daily, twice daily or whatever is tolerable.
Step 3
Place your palms against a wall and your right foot slightly behind the left. Bend your left knee and feel the stretch in your right calf. Hold for 30 seconds and repeat on the other side.
Step 4
Stand on a firm surface with your feet slightly apart. Roll your weight from your heels to the balls of your foot and stand up on your toes.
Step 5
Return your heels to the floor and repeat this exercise 10 times, or however many reps can be tolerated. Calf raises strengthen the posterior muscles in your lower leg, which support the shin.
Step 6
Sit on the floor with your legs extended in front of you, toes pointing upward. Flex your toes toward your body, then slowly release.
Step 7
Repeat on alternating sides for 10 to 12 repetitions and two sets if possible. This exercise strengthens the tibialis anterior, or large muscle on the front lateral side of your shin.
Tips and Warnings
- Use resistance or exercise bands looped around your foot to progress the tibialis anterior exercise.
Things You'll Need
- Exercise band (optional)
