Shin splints, or medial tibial stress syndrome, are a debilitating injury caused by over use. According to Mayo Clinic, running downhill or on a slanted surface, running in worn-out footwear and engaging in activities with frequent starts and stops, like basketball, cause shin splints. Shin splints are often the result of improper training or exercising too hard, which makes the muscles of the shin to move away from the bone. Once you get medial tibial stress syndrome, rest and apply ice before gradually engaging in exercise targeted for shin splints.
Toe Taps
Toe taps exercise the tibialis anterior muscle, which enables you to move your foot up and down. According to NY Physical Therapy and Wellness, the tibialis anterior muscle, which runs down the front of your shin, is connected to your tibia. This is also known as the shin bone, Drugs.com suggests tapping the toes with the foot of your affected leg for two minutes to reduce the pain of shin splints. Do this exercise sitting or standing until you can feel the muscles in the front of your ankle begin to work.
One Leg Heel Raise
One leg heel raises exercise the same muscle but adds your body weight as resistance. Stand flat-footed on the affected leg, holding onto the back of a chair for support and keeping your uninjured leg bent at the knee. Rise up onto your toes and hold for one second. Lower your heel to the floor and repeat nine more times.
Calf Stretch
Calf stretches work the muscles on the back of your calf. Stand facing a wall. Step toward the wall with your uninjured leg and lean into the wall until you feel the calf of your affected leg stretch. Hold for 30 seconds and then relax. Repeat this exercise two times.
Chair Squats
Chair squats strengthen your leg muscles. Stand with your back to a chair, your feet about shoulder-width distance apart. Slowly lower your hips until the backs of your thighs barely touch the chair and then stand up again. Repeat 20 times. Do not allow yourself to sit unless you feel pain or become unbalanced.
Soleus Stretch
The Nicholas Institute of Sports Medicine and Athletic Trauma suggests a soleus stretch to relieve the pain associated with shin splints. Sit with your affected leg crossed over your unaffected leg. Pull your toes downward with your hand in such a way to stretch the tissue on top of your foot until you feel a stretching sensation in your shin. Hold for twenty seconds and release. Repeat five more times.
