Stretches to Strengthen Muscles in Shins to Prevent Shin Splints

Shin splints, a painful condition along the shinbone, are caused by high-impact sports and the weakness of muscles in the lower leg. Shin splints can be treated by the RICE method of rest, ice, compression and elevation, but preventing them takes a bit of work, including stretches and strengthening exercises.

  1. Calf Raises

    • Stand with your back, neck and legs straight. Keep the knees together. Using a wall or chair as support, lift your heels off the floor until your weight is balanced on the toes. You will feel a stretch in the calf muscles. Bring the heels back down to the floor.

      As a variation, bend one leg at the knee and do the calf raises one leg at a time. Standing on a set of stairs allows you to lower the heel below the level of the step by hanging the heel over the edge.

    Slow Dorsiflex Raises

    • Stand with your back against the wall with your legs straight and the feet planted firmly on the floor. With your weight leaning into the wall, bring the toes up off the floor, balancing your body's weight on the heels. Hold the stretch at the top for 10 seconds, then slowly lower the toes toward the floor. Repeat 20 to 30 times for two to three sets. To add balance resistance to the exercise, try the stretch one leg at a time. Do pulses by doing the same action, only faster.

    Heel Walk

    • Stand with the back and neck straight. Begin walking by coming up on your heels and walking on them. Walk on your heels for 20 to 30 steps, keeping your balance. Keep the body controlled and the steps even to get the maximum benefit of the exercise. Exercise different parts of the leg by pointing the toes toward each other or away from each other while doing the walk. This strengthens the muscles on the inside and outside of the shin.