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How can I make my shins stronger for running?

Asked 3 years ago

Are there any stretches or exercises that runners can do to strengthen their shins?

Graham Wilkerson

Wednesday, November 03, 2021

The most good strengthening exercises for strengthening your shins are calf raises and hip abductor strengthening exercises. You can do this exercise for example:

Toe Raises: Stand wiht your back against the wall and the feet little apart from eachother (1 foot apart) Raise your feet up slowly and hold for 5 second and then down. Do 3 sets of 20 repetitions. After that sit on your knees to stretch the anterior shin. This or exercises simillar to this will help you.

~Rabinder Kumar , PT

Janik Sundstrom

Janik Sundstrom

Thursday, April 21, 2022

Shin pain or shin splints are often caused by excessive repetitive load placed through the tibia while running. Shoes that do not provide enough cushioning, flat feet and weakened foot/lower leg muscles could all contribute to increased shock through the tibia causing shin pain to arise. Addressing areas of reduced mobility and flexibility, while strengthening the muscles of the foot and lower leg will improve your biomechanics and thus decrease the shock through the tibia while running. Making use of soft surfaces to do running activists such as a grass field would aid you in reducing your shin pain while still allowing you to exercise. Custom orthotics can provide shock absorption qualities to your shoes and feet while running. Stretching the calf muscles will also be helpful in reducing the tension placed on the structures connecting to the bones of the lower leg, and so reducing shin pain. Ice and rest will be extremely helpful in reducing acute shin pain. If you’re unable to bear weight on a leg, please see a medical professional for advice. 

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