Shin splints can be caused by various factors, so different remedies are needed. Stretching before and after physical activity can help prevent shin splints, while strengthening exercises can address some causes of pain. Resistance band exercises and calf strengthening exercises are also beneficial.
The term “shin splints” can refer to various conditions in the lower leg that result in pain in that region of the body, and since the causes of shin splints vary from case to case, different remedies will vary. Shin splint exercises can help strengthen your lower legs, however they essentially reduce the likelihood of shin splints occurring. Stretches are perhaps the most important shin splint exercises one can do before and after physical activity, while shin splint strengthening exercises can address some of the causes of pain. Sometimes shin splints are caused by other factors, such as low-quality footwear or foot pronation, and those issues will need to be addressed accordingly, regardless of what exercises one does.
Simple stretches should be a part of any shin splint exercise routine. Such stretches keep the leg muscles flexible and ready for stress. Stretching your entire leg can help prevent shin splints, so stretches shouldn’t be limited to just your calves, shins, and feet. Sometimes shin splints are caused by compressed nerves in the legs, so stretching all the muscles in the legs can help prevent nerve compression due to tight muscles. Ensuring that all leg muscles are flexible further reduces the likelihood of injury to any part of the leg, which means a runner or athlete is less likely to make changes to their gait that can lead to pronation or other movements that cause pain.
Shin splint strength training exercises can be done by sitting in a chair and crossing one leg over the other so that the ankle of one leg rests on the knee of the other. One should start by placing one hand on the foot around the big toe and pressing down. At the same time, press up with your foot against the pressure of your hand. Hold this position for several seconds, then release and repeat. Do the same exercise with the other foot as well. While in the same position, place your hand under the foot and press against the foot near the littlest toe. At the same time, press down with your foot against the pressure of your hand. Another exercise can be done by placing the hand on the foot on all fingers, pressing down with the hand and pressing up with the foot.
Other splint exercises can be done with a resistance band; the band can be used to move the foot in the same way as the exercises already described. Calf strengthening exercises should also be performed, as weak or tight calf muscles can also lead to shin splints.
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