Shin splints are a common issue that many runners and athletes encounter. They can be caused by a mix of poor programming, biomechanical inefficiencies, and inappropriate footwear. The tibialis anterior, the muscle on the front of your shin, plays a key role in this. It functions like a brake, controlling your foot as it strikes the ground, while your calves act as the gas pedal to push you forward. When your training program ramps up too quickly, and your tibialis anterior isn’t strong enough to handle the load, it can become overworked, leading to inflammation and shin pain.
Biomechanical inefficiencies, such as an inability to pronate effectively during your stride, can also contribute. Pronation helps cushion each step, and when it’s restricted, the tibialis anterior and other structures in your leg take on too much of the workload. Poor footwear further amplifies this stress, especially if it lacks proper support or cushioning.
The good news? Strengthening the tibialis anterior and your quads is key to not only protecting yourself from shin splints but also increasing your training capacity and improving force distribution across the front of your legs. Coupled with a gradual training progression and the right footwear, these strategies can keep you pain-free and performing at your best.
I recently contributed to an article on Well+Good titled “7 Best Stretches for Shin Splints”, where I shared some of my top exercises for managing and preventing shin splints. Below, I’ve highlighted these seven effective exercises and stretches, which align perfectly with the small group personal training, personal training, and active rehabilitation programs we offer at AIM Athletic:
Big Toe Stretch:
- Sit with one leg crossed over the other, or stand and use a surface for support.
- Gently pull your big toe back toward the top of your foot until you feel a stretch along the bottom of the foot.
- Hold the stretch for 30-60 seconds on each foot, completing 1-2 sets.
Hero Pose:
- Kneel on the floor with your knees bent and feet flat, toes pointing down.
- Slowly sit back, lowering your hips toward your heels while keeping the tops of your feet flat on the floor.
- Hold for 30-60 seconds, performing 1-2 sets.
Foam Roller + Ankle Flexion:
- Kneel on a foam roller, positioning it under the front of your shins.
- Slowly roll forward and backward while flexing and extending your ankles (pointing toes forward and pulling them back).
- Perform this for 60 seconds per leg, completing 1-2 sets.
Wall Hip Flexor Stretch:
- Start kneeling on one knee in front of a wall.
- Elevate your back shin up the wall so the front of your shin and foot are flat against it.
- Lean back slightly, feeling the stretch in the shin and front of the thigh.
- Hold for 30-60 seconds on each leg, completing 1-2 sets.
Tibial Torques:
- Place one foot flat on a bench, keeping your toes pointed straight ahead.
- With your shin at a slight negative angle, twist your tibia inward by rotating your knee toward the midline.
- Move your knee forward in a controlled motion while keeping your foot stationary.
- Perform 2-3 sets of 10 repetitions per leg.
Towel Pushes:
- Sit or lie down with a towel placed under your knee.
- Press the back of your kneecap down into the towel.
- Hold the contraction for 3-5 seconds, then release slowly.
- Complete 2-3 sets of 10 repetitions per leg.
Toe Raises:
- Stand with your feet flat on the ground, hip-width apart.
- Keeping your heels grounded, raise your toes upward by pulling them and the forefoot off the ground toward your shins.
- Hold for 1 second at the top, then lower your toes back to the starting position.
- For a challenge, step further away from a wall for more resistance.
- Perform 2-3 sets of 15 repetitions.
By incorporating these exercises and stretches into your routine, you can alleviate shin splints and prevent them from recurring.
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