Shin Splint Exercises

What are shin splint exercises?

Shin splint exercises help treat or prevent shin splints. They also strengthen the muscles in your legs. Stop if you have pain.

  • Toe taps: Stand on a flat surface. Keep your heel on the floor and tap your toes and the ball of your foot for 2 minutes. Change sides and repeat.

  • Heel raise: Stand and hold onto an object for support. Lift your uninjured leg so that you are standing on your injured leg. Raise up on your toes. Hold for 1 second and then lower. Repeat 10 times.

  • Calf stretch: Face a wall. Put 1 leg in front of the other. Stand with your forward leg bent and back leg straight. Gently lean forward toward the wall until you feel your calf stretch in your back leg. Hold for 30 seconds and relax. Do the calf stretch 3 times on each leg.

  • Chair squats: Stand in front of a chair with your feet shoulder width apart. Slowly lower your buttocks until you barely feel the chair seat, and then stand up. Repeat 20 times.

When should I contact my caregiver?

Contact your caregiver if:

  • Your pain and swelling increase as you exercise.

  • You have pain at rest.

  • You have questions or concerns about your condition or care.

Care Agreement

You have the right to help plan your care. Learn about your health condition and how it may be treated. Discuss treatment options with your caregivers to decide what care you want to receive. You always have the right to refuse treatment. The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.

© 2014 Truven Health Analytics Inc. Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes. All illustrations and images included in CareNotes® are the copyrighted property of A.D.A.M., Inc. or Truven Health Analytics.

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