Shin splints are a common injury that can occur when athletes engage in repetitive high-impact activities such as running or jumping, no matter the surface. Pain and tenderness in the lower leg, which can make it difficult to continue training or competing, is usually the first red flag in an athlete suffering from shin splints.

While rest and ice are typically recommended to treat shin splints, strength training can also be an effective way to reduce the risk of developing this injury in the first place. Below are 3 primary benefits of strength training to help prevent shin splints and 4 specific strength training exercises to help you get started.

3 Primary Benefits of Strength Training to Prevent Shin Splints

1) Build the Muscles that Support the Lower Leg

One of the primary benefits of strength training for shin splints is that it can help to build the muscles that support the lower leg. Weakness in these muscles can contribute to the development of shin splints, as the muscles cannot absorb the shock of high-impact activities. By building strength in the calf muscles, the muscles surrounding the shin, and the ankles responsible for stabilizing the ankle, athletes can reduce the stress placed on the lower leg and decrease their risk of developing shin splints.

2) Improve Running Technique

Another benefit of strength training for shin splints is that many of these same movements can help to improve running technique. Poor running form, such as overstriding or heel striking, can place additional stress on the lower leg and can contribute to the development of shin splints. By strengthening the muscles that support proper running form where the rubber meets the road, literally, athletes can reduce their risk of injury and improve their overall performance.

3) Increase Flexibility

In addition to building strength and improving running form, strength training can also help to increase flexibility and range of motion in the lower leg. Tight muscles and limited range of motion can contribute to the development of shin splints, as they can place additional stress on the lower leg during high-impact activities. By incorporating exercises that stretch and strengthen the lower leg, athletes can improve their flexibility and range of motion, which can reduce their risk of injury.

4 Exercises to Help Reduce Shin Splints

When designing a strength training program to reduce the risk of shin splints, it is important to focus on exercises that target the muscles of the lower leg and exercises that improve overall core and hip strength. A few exercises that can help in the reduction of shin splints are demonstrated below:

1) Standing Single Leg Calf Raises

This exercise helps strengthen the calf muscles, which play a significant role in absorbing shock during physical activity. Stronger calf muscles can help reduce the strain on the shins.

2) Heel & Toe Walks

Heel & Toe Walks can help improve ankle flexibility and range of motion along the ankle area. If possible, perform this movement without shoes on.

3) Band Dorsiflexion

Band Dorsiflexion helps strengthen the muscles around the shins and improve their flexibility. This exercise can be performed sitting down or lying on your back.

4) Squats & Lunges

In addition to the movements shown above, athletes should incorporate exercises that strengthen the hips, such as squats and lunges, as these muscles are also important for stabilizing the lower leg during high-impact activities.

Don’t Forget to Rest

It is important to note that while strength training can be an effective way to reduce the risk of developing shin splints, it should be done in conjunction with proper rest, recovery, and warm-up routines, ensuring that large jumps in how much (volume) or how hard (intensity) you are training at one time to avoid overuse injuries.

Conclusion

In conclusion, strength training can be an effective way to reduce the risk of developing shin splints. By building strength in the muscles of the lower leg, improving running form, increasing flexibility and range of motion, and targeting the core and hip muscles, athletes can reduce their risk of injury and improve their overall performance. If you are an athlete who is prone to shin splints, consider incorporating a few of these exercises into your training regimen to keep your lower legs healthy and strong.