Exercises to prevent shin splints include walking on your toes and walking on your heels. Several stretches can also help relieve medial tibial stress syndrome—the medical term for shin splints.
This article discusses shin splint stretches and exercises to prevent shin splints. It provides eight science-backed exercises to ease shin splint pain and explains how to prevent them.
Seated Calf Stretch
For the first exercise:
Sit on the floor with your knees straight. Loop a rope or towel around the front of your foot and use it to pull your foot to a totally flexed position. Keep your legs flat on the floor. The motion should only be at your ankle joints. Stay in the flexed position for 30 seconds.
Frequency:
Repeat this stretch five times. Do this three times per day.
The Next Step
Once you’ve mastered the stretch of the calf muscle in the back of your leg, it’s time to strengthen your shin and ankle in the front of the leg.
Perform the same movements, but loop a resistance band around the front of your foot. Loop the other end of the band around a table or chair leg.
Repeat this exercise five times. Do this three times per day.
Toe Walking to Stretch, Strengthen
To do the toe walking exercise:
Stand in place and rise up onto your toes with your heels off of the floor. Try to hold the position for 10 seconds. Slowly lower your heels back to the floor.
If you feel pain during this exercise, stop. If your shin splints are caused by an overworked muscle, using that muscle could make them worse. In this case, standing on your toes may be very uncomfortable. Listen to your body and proceed gently.
Frequency:
Start with 3 sets of 10 exercises. Increase to 3 sets of 30 exercises. Do this 3 times per day.
The Next Step
Once you’ve mastered standing in one place, start walking on your toes.
Start with your toes pointed straight ahead. Walk about 25 yards. Next, point your toes inward and walk 25 yards. Finish by pointing your toes outward. Walk another 25 yards. Keep your heels off the floor.
Frequency:
Start with three sets of 10 exercises. Increase to three sets of 30 exercises. Do this three times per day.
Heel Walking to Stretch, Strengthen
To do the heel walking exercise:
Stand in place and lift the front of your foot off of the floor. Keep your heels on the floor. As long as you’re not in pain, try to hold the position for 10 seconds. Slowly lower the front of your foot back to the floor.
Frequency:
Start with three sets of 10 exercises. Increase to three sets of 30 exercises. Do this three times per day.
The Next Step
Once you’ve mastered standing in one place, start walking on your heels.
Start with your toes pointed straight ahead. Walk about 25 yards. Next, point your toes inward and walk 25 yards. Finish by pointing your toes outward. Walk another 25 yards. Keep the front of your foot off of the floor.
Frequency:
Start with three sets of 10 exercises. Increase to three sets of 30 exercises. Do this three times per day.
Standing Ankle Dorsiflexion Stretch
To do the standing ankle dorsiflexion stretch:
Stand facing a wall. Keep your knee straight and your heel on the floor. Place the front bottom part of your foot against the wall. You’ll feel a stretch in your calf muscles.
You could also use an inclined platform for this stretch.
Frequency:
Start with three sets of 10 exercises. Increase to three sets of 30 exercises. Do this three times per day.
Straight Knee Calf Wall Stretch
To do the straight knee calf wall stretch:
Stand with your body square to the wall. Stretch out your arms and hands and lean against the wall. Keep one knee straight with your heel and foot firmly on the floor. Gently lean forward until you feel a pull in the back of your leg. When your knee is straight, this stretches the superficial calf muscle, called the gastrocnemius. Hold for 30 seconds.
Frequency:
Repeat this stretch five times. Do this three times per day.
Bent Knee Calf Wall Stretch
To do the bent knee calf wall stretch:
Stand facing a wall with your body square to the wall. Stretch out your arms and hands and lean against the wall. Keep one knee bent with your heel and foot firmly on the floor. Gently lean forward until you feel a pull in the back of your leg. When your knee is bent, this stretches the deep calf muscle, called the soleus.
Frequency:
Repeat this stretch five times. Do this three times per day.
Wall Toe Raises for Strengthening
To do the wall toe raising exercise:
Leaning against a wall can help you can do effective bent and straight knee calf stretches.
Stand with your back against a wall. Keep your heels on the floor and raise the front of your foot up toward the front of your lower leg. Hold that position for 10 seconds. Lower your foot back down so that it almost touches the floor.
Frequency:
Start with three sets of 10 exercises. Increase to three sets of 30 exercises. Do this three times per day.
The Next Step
Once you’ve mastered this exercise with both feet, do the exercise one leg at a time.
Another variation is to do quick up and downs of the foot. Remember to keep your heel firmly planted on the floor.
Frequency:
Start with three sets of 10 exercises. Increase to three sets of 30 exercises. Do this three times per day.
Foot Step Holds for Strengthening
This exercise helps strengthen the muscles in the front of your lower legs.
Stand comfortably with your feet shoulder-width apart. Take a normal-sized step forward with one leg and let your heel touch the floor. Stop before the front bottom part of your foot touches the floor. Do not let the front part of your foot hit the floor. Step back, so your feet are side by side and shoulder-width apart as when you started.
Frequency:
Start with three sets of 10 exercises. Increase to three sets of 30 exercises. Do this three times per day.
The Next Step
Once you have mastered a normal size step, take a much larger step. If that becomes easy, progress to using a step stool.
Stand with both feet on the step stool. Step down off the stool with one foot. Your heel should touch the floor, but you should stop before the front of your foot touches the floor.
Frequency:
Start with three sets of 10 exercises. Increase to three sets of 30 exercises. Do this 3 times per day.
Summary
Shin splints are common in runners and other athletes. Fortunately, there are a number of exercises that can help treat or prevent them. These exercises help stretch and strengthen the muscles of the calf and shin.
Start with the easiest version of each exercise and move on to the more challenging version when you feel like you’re ready. Stop if you feel pain.
A Word From Verywell
Shin splints can disrupt even the most motivated runner. Ideally, you’d prevent them from happening at all, but that’s not always possible.
You can reduce your risk of shin splints in ways other than stretching:
Try to run on soft surfacesGet adequate rest between runsTry to avoid heel striking and toe running, especially when running downhill
Other things can make a difference, too. For example, a 2019 study notes the importance of “kinematics.” This is how runners place their feet when running. Kinematics can play an important role in preventing and recovering from shin splints.
If you’re living with shin splints or trying to avoid them in the future, it’s a good idea to connect with a physical therapist. Look for someone who has experience helping athletes with this distressing condition.
That said, wearing compression socks will not cause any harm, and some people swear it helps.
