The Best Shin Splint Exercises to Relieve Pain and Injuries

Shin splint exercises. Depending on their history with this stubborn, painful condition, it might make runners and gym-goers perk up or sigh if you’ve felt that sharp, nagging ache along the front of your shins; you know how it can derail your momentum, pushing pause on everything from morning jogs to pick-up basketball games.

But here’s the thing—not all hope is lost. With the right moves, you can ease that pain, toughen up those muscles, and stop shin splints from crashing your workout plans again. This guide? It’s your go-to playbook.

We’ll break down simple, effective exercises and stretches that help you recover, stay active, and keep those shins in fighting shape. Let’s get you moving pain-free.

Why Targeted Shin Splints Exercises Matter

Dealing with shin splints? The answer isn’t just to sit out and hope for the best. The real fix lies in strengthening the muscles around your shins and keeping them loose. Here’s why these exercises matter so much:

RELIEVE PAIN: Think of it like loosening a knot in your shoelace. Specific stretches and movements help calm the tight, inflamed muscles, making that sharp, nagging pain fade into the background.

PREVENT RECURRENCE: Stronger, flexible muscles are like a safety net for your legs. Without breaking down, they can absorb the pounding from runs, jumps, or long workouts. Want to keep shin splints from knocking on your door again? Build that lower-leg resilience, and you’ll stay ahead of the game.

PRO TIP: Always warm your body before these exercises and cool down afterward to maximize effectiveness and minimize injury risk.

Strengthening Shin Splints Exercises

Building strength in your lower legs and nearby muscles gives you lasting relief from shin splints. Think of it like reinforcing the foundation of a house. Here are some of the best exercises to get started.

TOE RAISES

This move zeroes in on those small, hardworking muscles along your shins. They often get overworked and cause all the trouble. Toe raises help them build strength and endurance to handle everyday activities like walking, jogging, or just going upstairs.

HOW TO DO IT:

Place your feet about hip-width apart and stand up straight. There is no need to overthink this; just make sure you feel balanced.
Keep your heels grounded and slowly lift your toes upward, almost like you’re flexing the front of your feet. You should feel a slight pull in your lower legs.
Pause at the top for about 10 seconds.
Gradually lower your toes back to the floor. Don’t slam them down; take your time.
Repeat this 10-12 times. With practice, you’ll notice this gets easier, and when it does, work your way up to additional reps.

PRECAUTION: Do not lean forward or backward while doing this; your legs should be doing all the work, not your torso. Remember, progress is gradual. Don’t feel the need to push beyond your comfort zone on day one.

HEEL RAISES

Heel raises target your calves, which are key to stability and movement. Strong calves give your ankles better support, making it easier to manage activities that could otherwise strain your shins.

HOW TO DO IT:

Find a sturdy surface like a step or curb. Stand with the balls of your feet on the edge, letting your heels hang off into space; it allows for a full range of motion.
Slowly lift your heels upward as high as you can, like you’re standing on your tiptoes. Go as high as feels comfortable.
Hold that position at the top for a few seconds. Aim for control here; you want smooth, steady movements.
Lower your heels so they dip slightly below your toes.
Repeat the motion 10-15 times.

PRECAUTION: If balance feels tricky at first, hold onto a wall, railing, or any nearby support. Also, avoid rushing through the movements; slow and steady equals safe and effective. Your calves should be lifting—not gravity or momentum.

SINGLE-LEG BRIDGES

This one isn’t just for your legs; it works for the entire lower body, including your hamstrings, glutes, and hip flexors. By strengthening these bigger muscle groups, you naturally relieve some pressure on your shins, so they won’t have to work as hard.

HOW TO DO IT:

Start by lying flat on your back, like a yoga mat, on a comfortable surface. Flex your knees, keeping your feet flat and about shoulder-width apart.
Push your hips upward, creating a straight line from your shoulders to your knees. When you lift, squeeze your glutes; this is where the magic happens.
Once your hips are fully lifted, extend one leg straight to point upward at about a 45-degree angle.
Hold this position for 10 seconds, feeling the burn in your hamstrings and glutes.
Bring your leg down, lower your hips to the starting position, and switch sides.
Do 10 reps for each leg.

PRECAUTION: If you feel strain in your lower back, don’t lift your hips quite as high or pause to check your form. Unlike torture for your back, this exercise should feel good for your legs. Practice with both feet on the ground before moving to single-leg lifts.

TOE CURLS

This simple exercise targets the small yet important muscles in the arches of your feet. Stronger arches provide better support for your entire body, making them especially helpful if you have flat feet. They also absorb impact more effectively, reducing stress on your shins.

HOW TO DO IT:

Sit on a chair with both feet flat on the ground.
Place a small towel flat in front of you on a smooth surface.
Rest your toes on the edge of the towel and slowly scrunch them up, gripping the fabric as if you’re trying to pull it toward yourself.
Release and repeat the motion, moving deliberately so your toes do most of the work.
Complete 10 reps on one foot, and then switch to the other.

PRECAUTION: Avoid quick, jerky movements. This isn’t about speed but waking up muscles you don’t use often. By focusing on controlled motions, you’ll get the most out of the exercise while minimizing the risk of cramping.

Stretching Exercises for Flexibility and Relief

Stretching doesn’t just feel good; it’s essential. It helps loosen stiff muscles, makes your body more flexible, and gives your shins and everything around them the support they need to tackle movement without complaint. Here’s a quick guide to some must-try stretches that support you during activity.

SEATED CALF STRETCH

This stretch takes care of tight calf muscles, which can pull on your shins and cause them to ache. By loosening the calves, you reduce strain on your shins and make it easier to move pain-free.

HOW TO DO IT:

With both legs out in front of you, sit on the floor.
Grab a towel, yoga strap, or resistance band and loop it around the ball of one of your feet.
Hold the ends of the towel in both hands, keeping tension on the band.
Slowly and gently pull the towel to flex your foot so your toes point back toward you. You should feel a stretch along your calf and behind your knee.
Stay in this position for about 30 seconds. Breathe deeply and avoid bouncing or jerking the towel.
Switch to the other leg and repeat. Aim to complete this for 2–3 rounds on each side.

PRECAUTION: Keep your back straight while you sit; slouching could cause unnecessary strain. Go slow, and avoid yanking the towel to prevent pulling your muscles too hard.

HEEL WALKING

This one’s simple but effective. It stretches the front part of your shin (where the tendons lie) and builds strength in the surrounding muscles. It’s like taking baby steps to stronger, healthier legs.

HOW TO DO IT:

Stand up straight with your feet flat on the ground.
Raise the fronts of your feet so your toes are off the ground, balancing on your heels.
Start walking forward while staying on your heels. You might feel a bit silly, but trust me, it works!
Take about 20–25 small steps, then stop to rest. Repeat this for three sets.

PRECAUTION: Practice in a stable area, like a flat surface or a gym floor, so you don’t lose your balance. If you feel any sharp pain, stop right away. A little soreness is okay, but pain isn’t.

ANKLE DORSIFLEXION STRETCH

This exercise is all about your ankles. It helps loosen them up, which improves mobility and eases the strain on your shins. Think of it as giving your lower legs room to breathe.

HOW TO DO IT:

Stand a couple of feet away from a wall.
Bring one foot forward, placing the ball of the foot against the wall. Your heel should stay firmly on the ground.
Lean your body gently toward the wall until you feel a good stretch running through your ankle and the front of your shin.
Hold the position for about 15 seconds, breathing calmly throughout.
Switch feet and repeat the stretch. Complete 3–5 rounds per side.

PRECAUTION: Take it slow! If your ankles feel stiff, ease into the stretch without forcing it. It’s better to work gradually than risk overdoing it and worsening discomfort.

WALL CALF STRETCH

This stretch targets the calves, which are big players in stabilizing and supporting your lower legs. Stretching them out also helps reduce tension in the Achilles tendons, which are directly linked to your shins.

HOW TO DO IT:

Stand facing a wall. Position one foot forward so it’s a few inches away from the wall, and step the other foot back in a straight line.
Push your hands at shoulder height against the wall to keep your balance.
Keep the back leg straight while flexing the front knee slightly. You should feel the stretch in the calf of your back leg.
Stay here for 15–30 seconds, relaxing as much as possible.
Swap sides and repeat the stretch for 2–3 rounds on each leg.

PRECAUTION: To really engage those deeper calf muscles, keep your back leg straight. Suppose you feel pain in the Achilles tendon or knee joint; back off the stretch slightly.

Integrating Shin Splint Exercises Part of Your Routine

When it comes to beating shin splints, consistency is your best friend. These exercises aren’t one-time fixes; they’re habits that, when done regularly, can keep your legs stronger and healthier. The goal? Incorporate them into your routine at least 3 to 4 times a week. Not sure where to start? I’ve got you covered with a sample plan that’s easy to follow and doesn’t feel overwhelming.

SAMPLE ROUTINE:

WARM-UP (5-10 MINUTES)

Ease into it. Spend a few minutes getting your blood flowing with some light cardio. You could go for a brisk walk, do a gentle jog, or even march in place in your living room. The idea is to wake up your muscles and prepare them for action. Remember, a good warm-up can prevent injuries.

STRENGTHENING MOVES

Building stronger lower legs is key for preventing shin splints. Add these two exercises to your routine:

TOE RAISES (2 SETS OF 12 REPS): Stand flat-footed and slowly lift your toes toward the ceiling, keeping your heels on the ground. Feel that tension in your shins? That’s your muscles working! Lower your toes back down and repeat.

HEEL RAISES (2 SETS OF 12 REPS): To reverse the action, raise your heels off the ground and stand on your toes. This strengthens your calves, giving them the power to support your shins better. Lower back down and repeat. Take your time with each rep to feel the muscles engaging.

STRETCHING EXERCISES

Now it’s time to loosen up those tight spots. Stretching after strengthening is a winning combo. Try these two stretches:

SEATED CALF STRETCH (30 SECONDS PER SIDE): Sit on the floor, straighten your legs, and loop a towel over the ball of one foot. Pull gently on the towel until you feel a stretch along your calf. Switch legs and repeat. This one’s a favorite for easing tight calves, which are often the root of shin splint pain.

WALL CALF STRETCH (30 SECONDS PER SIDE): When facing a wall, put one foot forward and step the other back. Press your hands against the wall and lean in, keeping the back leg straight. You’ll feel a deep stretch in your calf. Don’t forget to switch sides!

COOL DOWN (5 MINUTES)

Finish things off by cooling down. Light stretching helps your muscles relax and recover. Use a foam roller around the tight areas to massage your calves and shins. It might feel a little tender, but trust me, it’s worth it.

PRO TIP: My personal tip is to never skip your warm-up or cool-down. I know they might seem skippable, but these steps are the unsung heroes of injury prevention and recovery.

Additional Considerations

CONSULT A PRO: If shin splints persist or worsen, consult a physical therapist or healthcare provider. They can personalize a recovery plan for you.

CHECK YOUR GEAR: Worn-out shoes or poor support can contribute to shin splints. Invest in proper footwear and replace old shoes as needed.

LISTEN TO YOUR BODY: Mild discomfort during these exercises is okay, but sharp pain is not. Stop if something feels wrong.

What Are Shin Splints?

Medial tibial stress syndrome, another name for shin splints, is a condition that causes discomfort along the inner border of the tibia. This discomfort is often caused by overuse or continuous stress on the shinbone and the surrounding muscles, tendons, and tissues. Athletes, dancers, and runners participating in high-impact exercises or sudden fluctuations in training intensity frequently face this problem.

Shin splints are a dull ache to a sharp, burning feeling that people usually feel during or after exercise. They are often linked to improper footwear, poor running form, or weak supporting muscles. While they can be frustrating, they’re usually treatable with rest, proper exercises, and preventive measures like stretching and strengthening.

What Causes Shin Splints?

Overuse injury often develops when there is too much strain on the lower legs, especially during high-impact activities. Here are some common culprits:

OVERTRAINING OR SUDDEN INTENSITY INCREASES: Jumping into intense workouts or rapidly increasing mileage can overload the shin area.

IMPROPER FOOTWEAR: Poorly cushioned shoes or improper footwear fail to absorb shock, putting extra pressure on your shins.

FLAT FEET OR HIGH ARCHES: Foot shapes like flat feet can change how weight is distributed, putting more stress on the shins.

RUNNING ON HARD OR UNEVEN SURFACES: Pavement or uneven terrain increases impact forces on the legs.

WEAK OR TIGHT MUSCLES: Unbalanced strength or flexibility in the calves, ankles, or hips can lead to imbalances and strain.

Who’s at Risk?

Shin splints can affect anyone, but certain groups are more prone to this nagging injury. Here’s who’s most at risk:

RUNNERS AND JOGGERS: Especially beginners or those ramping up mileage too quickly.

ATHLETES IN HIGH-IMPACT SPORTS: Basketball, soccer, tennis, and similar sports involve repetitive jumping or running.

DANCERS: Ballet and other dance forms stress the lower legs significantly.

MILITARY RECRUITS: Marching or running in boots on hard surfaces can lead to shin splints.

PEOPLE WITH FLAT FEET OR HIGH ARCHES: These foot structures can cause uneven weight distribution, increasing stress on the shins.

THOSE WEARING UNSUPPORTIVE SHOES: Old or improper footwear fails to cushion and support the feet.

INDIVIDUALS TRAINING ON HARD OR UNEVEN SURFACES: Pavement or rocky trails amplify impact forces.

Take Control of Your Shin Health

At the heart of it, shin splint exercises are about giving your legs some much-needed TLC (tender loving care). They’re your ticket to more runs, hikes, or whatever keeps you moving. Stick with it; the results don’t happen overnight, but they’re worth every second. These exercises help you dodge pesky injuries, keeping you on track for what you love. Find your rhythm, give it your all, and don’t forget to listen to your body. The road ahead looks much smoother when your shins are on your side. Turns out, a little care goes a long way. Go ahead, give it a shot!