3 Best Exercises for Shin Splints

Shin splints are one of the most common running injuries, causing pain along the front or inside of the shin. They often develop from overtraining, weak lower leg muscles, or sudden increases in running volume. While reducing your mileage can help ease symptoms, strengthening the muscles that support your lower legs is key to recovery and preventing future flare-ups.

Here are three simple exercises you can add to your routine two to three times per week.

1. Tibialis Raises

The tibialis anterior is the muscle along the front of your shin. Strengthening it can help reduce stress on the shin during running.

How to do it:

• Stand with your back against a wall and your heels about 6–12 inches away.

• Keep your heels on the ground and lift your toes toward your shins.

• Slowly lower your feet back down.

Sets: 3 sets of 15–20 reps

2. Single-Leg Calf Raises

Strong calves help absorb impact and improve running efficiency, reducing strain on the shin.

How to do it:

• Stand on one foot, using a wall or chair for balance if needed.

• Raise your heel as high as possible.

• Lower slowly with control.

Sets: 3 sets of 12–15 reps per leg

3. Single-Leg Balance

Improving balance strengthens the muscles around the ankle and foot, helping create better stability with every stride.

How to do it:

• Stand on one leg for 30–60 seconds.

• Keep your hips level and maintain good posture.

• To make it harder, close your eyes or stand on a cushion.

Sets: 3 rounds per leg

Final Thoughts

Shin splints are often a sign that your lower legs need time to adapt to the demands of running. By strengthening the muscles in your feet, ankles, calves, and shins, you can improve your running mechanics and reduce your risk of future pain.

Incorporate these exercises into your routine two to three times per week:

• Tibialis Raises

• Single-Leg Calf Raises

• Single-Leg Balance

Ready to Get Back to Running?

If shin splints are slowing you down, the team at Recover Health is here to help. We specialize in recovery and rehabilitation for active individuals, using personalized treatment plans to identify the cause of your pain and get you back to running with confidence.

Whether you're preparing for your next race or simply want to enjoy pain-free runs, we'll help you recover, build strength, and stay injury-free.

Book your assessment with Recover Health today and take the first step toward pain-free running.