Shin Splints Rehab - 6 key exercises
Like a lot of sports injuries, there is no universally agreed-upon rehab protocol for shin splints (MTSS), but based on recent research, 6 of the most important strengthening and stretching exercises for rehabilitating shin splints (MTSS) are shown below. They target calf strength, foot control, ankle stability, and muscle flexibility — all of which help reduce tibial stress and improve biomechanics.
✅ 1. Calf Raises (Straight & Bent-Knee)
Builds strength and shock-absorption in the gastrocnemius and soleus muscles, reducing tibial stress
✅ 2. Tibialis Anterior Raises
Strengthens the front shin muscles to balance calf dominance. Helps prevent tibial overload.
✅ 3. Tibialis Posterior Strengthening - Inversion with Resistance Band
Helps control foot pronation and supports the arch—key for reducing medial shin stress.
✅ 4. Intrinsic Foot Drills - Towel Curls
Activates small foot muscles (like flexor hallucis longus) that stabilize the arch and reduce strain on the tibia.
✅ 5. Soleus Stretch (Bent-Knee Calf Stretch)
Relieves tightness in the soleus and Achilles region, enhancing ankle mobility and reducing shin pull.
✅ 6. Foam rolling of calf muscles.
Adopt a phased return to running.
Pain-Free Period First
You should have no pain during walking or daily activities for at least 7–10 days before restarting running.
Walk–Run Program (First 1–2 Weeks)
Alternate 30–60 seconds of running with 1–2 minutes of walking.
Total time: 20–30 minutes max.
Run every other day (3x/week).
Gradual Progression
Begin with short, easy runs at low intensity.
Increase total volume, not speed or intensity, first.
Stick to flat surfaces initially.
Weekly Increase
Add no more than 10% of total weekly mileage each week.
If symptoms return, reduce volume and rest.
Cross-Training
On non-running days, rest or do cycling, swimming, or elliptical to maintain cardio fitness with less impact.
Tips:
Listen to your body — pain, tightness, or soreness during or after runs means you're progressing too quickly.
Make sure you've addressed biomechanics, footwear, strength, and flexibility before resuming full training.
Consider some quality orthotic inserts for your running shoes. These should provide a bit of shock absorbtion and reduce pronation, which will help take the pressure off your shins. My favourite brand at the moment is Enertor which make excellent running orthotics for about £40. You can see them here.
If you want to know a bit more about what causes shin splints you can read my blog here
If you live in the East Grinstead or Forest Row areas and think you have shin splints, come and see me for treatment and advice at Osteo Studio.
