Shin Splints Strengthening Exercises
Strengthening the muscles of the lower leg can begin after the initial painful, inflamed phase has passed. Strengthening should be a gradual process and exercises should always be pain free.
The following guidelines are for information purposes only. We recommend seeking professional advice before attempting any self treatment.
Toe Raises
Toe raises are a good starting point when looking to strengthen the shin muscles. Start with only a few repetitions and gradually increase the numbers.
- The patient should be sat with both feet flat on the floor.
- Keeping the heel on the ground, the patient should lift the rest of the foot up as high as possible.
- Hold for a couple of seconds before slowly returning the foot back to the floor
- Repeat 10-20 times and increase to performing 2-3 sets.
Calf Raise
To strengthen all of the lower leg muscles, perform calf raises. These can initially be performed both legs together before being progressed to single leg only.
- Stand with the feet should width apart and knees straight. Make sure you have something to hold on to
- Lift the heels off the floor as high as possible and slowly return to the floor.
- Progress on to one foot only
- This can be progressed even further by standing on a step with the heel off the back and lower the heel down past the level of the step.
Heel Walking / Toe Walking
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Walking the length of a room either on the toes or on the heels will help to strengthen the calf and shin muscles respectively. Make sure you do this slowly and under complete control.
Resisted Dorsiflexion
Dorsiflexion is the ankle movement where the toes are pointed towards the ceiling. To progress in strengthening the shin muscles resistance should be used in the form of either pressure from a partner, or even easier, a resistance band.
- The patient should be sat on the floor with both legs straight.
- Loop the middle of the band around the upper foot (just below the toes), pass both ends of the band behind the other foot and up the outside of the other leg and hold the ends there.
- Push down on the band with the other foot to make it taught.
- Move against the resistance of the band to point the toes towards the ceiling.
- Return to the starting position under complete control.
