5 Best Shin Splint Exercises to Reduce Pain

Shin splints—just saying the words can make any runner or fitness enthusiast wince. If you’ve ever dealt with that deep, nagging ache along your spine, you know how frustrating it can be. One day you’re cruising through a workout, and the next, you’re hobbling around like you just ran a marathon on concrete.

But here’s the good news: You don’t have to suffer through it. With the right exercises, you can ease the pain, strengthen your lower legs, and prevent shin splints from making an unexpected comeback.

Why Do Shin Splints Happen, Anyway?

Before we jump into the exercises, let’s quickly talk about why shin splints happen. It usually comes down to:

• Overuse: running too much, too soon (we’ve all been there).
• Weak lower leg muscles: Your shins take the hit if the surrounding muscles aren’t pulling their weight.
• Tight calves or Achilles tendon: These create extra strain on your shins.
• Improper footwear: worn-out sneakers or the wrong support can make things worse.

Now, let’s get into the good stuff—what you can do about it.

The Best Exercises to Treat and Prevent Shin Splints

1. Toe Taps: Wake Up Those Muscles

Ever thought about how often you work your shin muscles? Probably not much. That’s where toe taps come in.

How to do it:

• Sit in a chair with your feet flat on the ground.
• Lift your toes while keeping your heels planted, then lower them back down.
• Repeat 20-30 times per foot.

Sounds simple, right? But after a few rounds, you’ll feel it.

2. Heel Walks – Strengthen and Stabilize

This one might make you feel a little ridiculous, but trust me—it works.

How to do it:

• Stand tall and lift your toes off the ground so you’re balancing on your heels.
• Walk forward 20-30 steps, keeping your toes lifted the whole time.
• Rest and repeat 2-3 times.

You might look funny doing it, but your shins will thank you.

3. Calf Stretch – Because Tight Calves = Shin Pain

If your calves are tight, your shins are working overtime. Let’s loosen things up.

How to do it:

• Stand facing a wall with one foot forward, and one foot back.
• Press your back heel into the ground while bending your front knee.
• Hold for 20-30 seconds, then switch sides.

Do this a couple of times a day, especially after a run or workout.

4. Resisted Ankle Dorsiflexion: Build Strength Where It Matters

This sounds fancy, but it’s just using a resistance band to work the front of your lower leg.

How to do it:

• Sit on the floor with your legs stretched out.
• Loop a resistance band around your foot and hold the other end.
• Pull your toes toward you against the resistance, then slowly release.
• Do 15-20 reps per foot.

It’s like weightlifting but for your shins.

5. Towel Scrunches – A Sneaky Foot Workout

Your foot muscles play a big role in shock absorption, and this simple move helps strengthen them.

How to do it:

• Place a towel flat on the floor and stand on it barefoot.
• Use your toes to scrunch the towel toward you.
• Repeat until you reach the end of the towel, then reset and go again.

Wrapping It Up

Shin splints aren’t fun, but they don’t have to derail your training. By adding these exercises to your routine, you’ll build stronger, more resilient lower legs and reduce your risk of pain creeping back in.