Exercises for Shin Splints

2021_11_Exercises for Shin Splints_381721

There are many muscles that work together within the lower leg to provide stability and power, facilitating the leg’s movements. If these muscles become weakened or irritated from repetitive stress, a painful overuse injury called shin splints may develop.

While the pain can be eased with a combination of rest, ice, and over-the-counter pain relievers, shin splints can often return if the underlying cause is left untreated.

Airrosti providers can help pinpoint and treat shin splints at the source for fast, effective relief. Our providers will also give you the knowledge and tools needed to help prevent injury recurrence and keep you on your feet. Schedule an appointment today to start your recovery.

How Shin Splints Cause Leg Pain

Shin splints is a common injury in athletes and active individuals and often occurs when an athlete increases the intensity of their training or changes their exercise routine. Common signs of this injury include lower leg pain in the front or side of the shins.

Pain is often localized near the posterior tibialis muscles and soleus muscles since they are the most common muscles involved in this injury. Sometimes the pain can radiate into the knees or appear deep within the tibia.

If you’re currently recovering from shin splints, active rehab exercises that focus on stretching, improving joint mobility, and strengthening the surrounding muscles may help reduce stress on the tibia and boost your recovery.

Exercises to Help Relieve Pain from Shin Splints

Stretches like the standing calf stretch below can help release any built-up tension in the calves. If you’re returning to activity after a long period of rest, make sure your calves are relaxed, loose, and warmed up for activity.

Strengthening exercises are also essential when recovering from an injury like shin splints. Stronger legs and feet provide greater joint stability and support during exercise. The ankle-strengthening exercise below is a simple movement that can help improve ankle stability and calf strength. The heel raise exercise can also help build the muscles in your feet and calves while improving flexibility in the Achilles tendon.

*Disclaimer: Always consult with your doctor before starting any exercise program.  If you experience any numbness, tingling or reproduction of your symptoms, please contact your doctor.

Standing Calf Stretch

  • Stand and place both hands on a wall, with your feet about half a meter from the wall.
  • Place one leg behind the other and lean your body forward without bending the back knee until you feel a stretch in your back calf.
  • Remember to keep correct arch position in your foot.
  • Maintain the stretch and relax.
  • Hold 15 progressing to 30 seconds and repeat 3x on each leg.
  • Ensure both feet are facing forward

Resisted Ankle Plantarflexion

  • Sit down with one leg outstretched and the other bent.
  • Wrap a resistance band around the ball of your outstretched foot and hold the ends of it in your hand.
  • With the top of your foot, push down against the resistance band.
  • Hold for 3 seconds, release in a slow and controlled motion.
  • Repeat 2 sets of 10 repetitions on each leg.

Heel Raise

  • In a standing position with the feet close together, place a tennis ball in between the heels and maintain the position of the ball by squeezing the heels together.
  • In a controlled motion, slowly raise up on the toes and then return to start position.
  • Complete 2 sets of 10 repetitions twice a day.

Airrosti: A Fast Fix for Shin Splints

If you’re struggling with recurring leg pain from shin splints, consider scheduling an appointment with one of our providers. We will conduct a thorough evaluation of your pain, pinpoint the underlying cause of injury, and develop a personalized treatment plan that focuses on active recovery.

At Airrosti, our goal is to get you out of pain fast so you can return to the activities you love most.

Call us at (800) 404-6050 or click here to learn more and schedule your appointment today. We offer both in-office and virtual appointments.

View our Medical Disclaimer here.

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