Shin splints are a common injury seen in those who play sports that require a lot of running, jumping or other high impact activity. They are small hairline fractures that occur along the tibia or shin bone. They are usually the result of over training or improper training, which places excessive force on the shin bone, the surrounding muscles, and the tissues that connect your shin muscles to your shin bone. At first, you will need to rest and ice the area to allow it to heal. After that, it will be essential to exercise and strengthen the muscles in the shin, such as the anterior tibialis, to help prevent the injury from reoccurring.
Toe Lifts
The Washington State High School website, suggests doing toe lifts to help strengthen the anterior tibialis muscle. You can lie on your back with your feet flat. A partner can press down on your toes as you try to lift your toes up. Your partner should apply enough pressure so that is is challenging to lift your toes, but no so much that you can not lift them at all. Try for three sets of eight to 12 repetitions each to help prevent shin splints.
Weighted Ankle Dorsiflexion
The Nicholas Institute of Sports Medicine and Athletic Trauma, states that weak anterior leg muscles can contribute to the development of shin splints. To help strengthen the muscle, sit on a high table or stool and hang a weight from your foot. Then pull the toes up and slowly lower them down. They suggest doing this exercise for two sets of 25 repetitions each.
Theraband Resisted Ankle Flexion
According to Andorra Pediatrics, you can also exercise the anterior tibialis, by using a stretchy theraband. You can tie the band in a circle and place it under the leg of a heavy table or have someone hold one end. Then pull your toes up as high as you can against the resistance of the band. Then slowly release. Repeat for three sets with 10 repetitions each set.
Theraband Ankle Inversion Exercise
Your anterior tibialis muscle not only helps you to lift your toes, it also pulls the toes and/or foot in. You can use the same set up as above but turn sideways to the table with the theraband. The theraband should be resting on the upper part of the inside of your foot. You can pull your toes inward against the resistance and then release out slowly.
