Exercises to Avoid Shin Splints

When you engage in activities that involve hard impact with the ground, such as running, the force placed on the front of the tibia (also known as the shinbone, or front of your leg), can cause the connective tissues that attach to the bone to detach from the bone itself, causing pain and discomfort. You don't have to abandon the activities you love -- you just have to add a few exercises and longer rest periods in between runs to prevent further shin splint issues.

Step 1: Mix It Up

• If you experience shin splints after a run, chances are you will experience them (and possibly at a worse level) the next day. For this reason, it's important to vary the types and kinds of workouts you do. If you run one day, try exercises that don't involve the same motion or muscles. In the case of those who suffer from shin splints, this means swimming, cycling or even running in a pool. By varying your workouts, you will not only allow the connective tissues in the tibia to heal, you will also boost the muscles used for your exercising.

Step 2: Stretching Exercises

• If you are not stretching prior to a run, now is the time to start. Because shin splints can occur as a result of failing to stretch the calf muscles, you should thoroughly stretch both your calves and your feet. These stretching exercises may include:

  • standing with the balls of your feet on a step and holding onto a rail for balance. Lower your heels to where they are below the balls of your feet and feel the stretch in your calves. Hold this stretch for 8 to 10 seconds, then repeat five times.
  • cross one foot over the other while standing, then reach down to touch your toes. Hold this stretch for 10 to 15 seconds, then uncross your legs and cross on the opposite side. Repeat at least three times.
  • holding one foot off the ground, circle your foot clockwise 10 times, then reverse directions. Repeat on your other foot.
  • anchor your foot on an exercise band, then lift your foot straight in front of you with your foot flexed (you should feel the stretch in your calf and quadriceps muscle). Hold for eight to 10 seconds, then repeat with your other leg.

Step 3: Weight Train to Boost Protective Muscle

• Incorporating certain weight-training moves into your workouts can have shin splint prevention benefits. Try exercises such as toe raises (raising up on the balls of your feet either while holding weights or using your own body weight) with the toes facing forward, outward and inward, 20 times each way for three sets; use a leg press machine to work the quadriceps and calves; and walking lunges (performing alternating lunges while traveling across a room) can boost calf and lower leg strength.