Shin splints1 are the condition related to muscles. Due to the overuse of the muscle of tibia, pain occurs in the inner edge of the tibia. This is also known as medial tibial stress syndrome.2 As the condition involves the abnormality in muscles, various exercises are recommended.
What Exercise Is Good For Shin Splints?3
The most common muscle involved in the shin splints is the posterior muscle of tibia. Shin splints are said to the most common condition due to overuse. Various exercising techniques are used to reduce the pain due to shin splints and also to reduce the risk of recurrence of shin splints:
Shin Stretch: Shin stretch exercises are good for shin splints. Stand firmly on the ground. Sit slowly in a way that your knee touches the ground. Further, touch the upper part of the foot on the ground and in this condition, your heel will be under and touching the hips. Then with the hands going backward supporting your body, slowly lift the knees as much as possible. Allow your body in the same position for 30 seconds and repeat the process 2-3 times.
Shin Resistance Exercises: Sit on the floor and stretch your legs. Take a band and tie it to your foot along with any support. Now stretch your feet or fingers while keeping your heel stationary. Repeat the process for a least 3 times.
Raising Calf: Stand straight with feet tightly held on the ground. Now stand tall by moving the heel upwards while keeping the feet attached to the ground. The steps are repeated in 2-3 sets each comprising exercising for about 20 times.
Raising Hip: Raising hip exercise is a good stretch for shin splints. Position yourself flat with the back touching the ground. The feet should be part at a distance and should be close to the body so that they can be touched with the hands. The hands are placed on the sides and start the lifting of hips. Now, drag your heels towards the hips while maintaining the contact of the feet to the ground. After that, lower the hips towards the ground until they touch the ground. Repeat the exercise for about 20 times.
Heal-Step Downs: Keep the feet away from each other at shoulder distance. Now start walking on the floor. As soon as your heel touches the ground, hold on that position where your sole does not touch the ground. Repeat this for 5-6 times while switching legs.
Wall Shin Raises: In this exercise for shin splints, the patient should hold himself to a wall with the back touching the wall. Firmly hold the foot to the ground and start lifting the feet without lifting the heel from the floor. Lift the foot as high as possible. Repeat for 2-3 times.
Low Ankle Stretches: This exercise for shin splints will help in stretching the ankles. The position of the body or this exercise is such that the left knee touches the ground and the right foot is positioned forward. This position is a type of lunge position. Now stretch the right knees as much as possible and allow the body to hold this position for 1-2 minutes. Repeat the steps by switching the legs.
Toe Stretch: This exercise for shin splints is related to stretching the toes. Stand straight on the floor. Now sit in a way such that your knees touch the ground and your feet should remain static on the floor. In this posture, yourself will be away from the ground. Allow your body to keep in this position for 1-2 minutes.
Forearm Plank: Place yourself flat on the ground and your stomach touching the ground. Now place your elbow firmly touching the ground with the forearm directing towards the roof. Now lift the lower part of the body in such a way that the weight of the lower part is only on the foot. Now to attain full stretch, drag the elbows towards the heels. Allow the body to hold this position for 1 minute and repeat the same exercise 2-3 times.
Various exercises used in the management of shin splints are toe stretch, low ankle stretch, wall shin raises, raising the calf, raising hope and forearm plank.
- Medial Tibial Stress Syndrome or Shin Splints: Causes, Risk Factors, Symptoms
- Shin Splints – Shinbone Pain & Treatment Brace
- Lifestyle Changes For Shin Splints