Shin Splints Strengthening Exercises & Stretches – Ask Doctor Jo


Hey everybody, it’s Dr. Jo! We are talking
about shin splints, and what to do to help out your shin splints. Hopefully you’ve already
checked out the stretches, and made it feel a little bit better. Now that it’s feeling
better, we want to strengthen everything so you won’t have these shin splints anymore.
So let’s get started with some of the strengthening exercises. Alright, so the first strengthening
exercise to strengthen your shins and ankles will be with a band. Like we’ve talked about
the bands before, they come in different strengths, different colors. The yellow is usually the
lightest color, and then it goes red, green, blue, and black. So we’re going to start off
with the yellow just to get you going, and let you see how it feels. You don’t want to
start off too strong because you don’t want to irritate it. So after you’ve done all your
stretches, you want to prop your foot up a little bit so you have movement. This might
not quite be enough, you can roll up a beach towel and that will give you some good width
off the ground so you have movement in your ankle. What you want to do is take the band
and put it just on the balls of your feet. So you don’t want it up on your toes because
it will fly off like that, and you don’t want it down low because that’s not going to give
you enough resistance. So right there on the ball of your foot. You’re going to keep your
leg straight, and you’re just going to push down as far as you comfortably can, and they
is stretching out your anterior tibialis, and that’s strengthening it as well. You want
to come back nice and slow so there’s some control in there. Bring it back as far as
you can. So you’re just going to push down and come back. Now as you can see my foot,
you don’t want your foot shaking around as you go, you want to try to keep it as still
as possible because that is focusing on those muscles to help strengthen them. If you feel
like your ankle is wiggling around like that, you probably have too much resistance. So
go down on resistance, and even if the lightest band is too much, then just don’t use the
band and just push down and pull up as far as you can. Once you can do 20-25 with one
band and it feels easy and you don’t feel any burning anywhere, then you want to bump
up to the next resistance band. Alright, so the next strengthening exercise, you’re going
to be standing. So let’s stand up and we’ll show you those. Okay, so here’s some standing
strengthening exercises for your ankles, your calves, and your anterior tibialis muscles
in the front to help out with those shin splints. So the first one, what you want to do, I’m
going to turn at an angle so you can see. This is the first step, this should be the
easiest one for you. It’s going to be a simple raise up on your toes and roll back onto your
heels. If you need something to hold onto, make sure you hold on, you don’t want to be
falling, you don’t want there to be too much pain. So if you need something to hold onto
to stabilize, that’s fine. So go up on your toes and back on your heels. You don’t want
your feet to be completely together, you want to have a nice separated stance. Up on your
toes and back on your heels. So once you’ve tried going up on your toes and back on your
heels and that becomes easy, then you can add movement in it, and that’s what we call
dynamic movement. That’s going to help increase your balance as well. So your going to go
up on your toes and walk on your toes, and then when you turn around, you’re going to
come back on your heels. Now go a little further than I do. I don’t have quite as much room,
but you want to start off with 10-15, if that’s easy, then you can go a little further. Walking
down on your toes, and coming back on your heels. Now the next one is going to be a drag.
This going to be a stretch and strengthening at the same time. You just want to bring your
foot back and drag it forward. That’s straightening everything out there, but it’s also making
me work those muscles a little bit. Just dragging it forward. Drag it forward straight, and
then you can also turn your foot in so you get a little bit more on the outside there,
and drag it forward that way. You can do that about 10-15 times. You don’t want it to be
super painful, but you want to feel some tension and feel like you are working those muscles.
If those are easy, then you can step it up a little bit. You can get some extra motion
in there. We are going to use a step ladder like we did for the plantar fasciitis, but
it’s kind of a step up from the plantar fasciitis. So this allows you to get extra motion. So
you are going to drop your heels all the way down and then do a heel raise here. So your
not just here at the ground, but your getting that extra motion, that extra lift off. Once
you get to where those feel easy, then you can go to one foot. All the way down, all
the way up. Same thing, you want to be able to do 15-20 of those without getting super
tired. Alright, so there you have it. Those are exercises to strengthen your shins and
ankles so you won’t have shin splints anymore. So if you liked it, click the like button,
and if you want to check out some more videos go to askdoctorjo.com And be safe, have fun,
and I hope you feel better soon!

100 thoughts on “Shin Splints Strengthening Exercises & Stretches – Ask Doctor Jo

  1. The best place for someone with fibromyalgia is to do aquatic therapy in a pool. I have seen so many people benefit from it!! I have some aquatic therapy videos if you want to check them out. I also have a SI joint dysfunction video if you want to check that out too!! Good luck!!

  2. I've tried to run several times and each time I've given up due to shin splints. This time I want to stick with it, I've made it 3 days and tonight I couldn't finish my run because they were too bad. How many times a day would you suggest doing these exercises and what sort of time frame can one expect to start seeing results? I already wear minimalist shoes. Let me know and thank you so much.

  3. Shin splints usually come from repetitive high impact activities. So wearing shoes with more cushion and stability might be more appropriate for you. If you are having severe shin splints, then you should really try to do the exercises 2 times a day. It really depends on how bad they are, but typically people start feeling some relief within 2-3 weeks. Have you had any x-rays to see if you have any stress fractures? Good luck!!

  4. I have not, but even in high school when I tried to run I would get the shin splints, so it seems to me since it is so consistent with running that it is shin splints. I'll start doing these twice a day and I'll let you know in a few weeks if it helps 🙂
    Thank you very much!

  5. I have been running for a while and today I ran 7.4 miles I have Shin splints from today's run.. I am icing the area and taking Ibuprofen. I plan to rest it for a couple days. However, I have a 10 Miler coming up next weekend. What could you suggest? Thanks

  6. I have a shin splint stretching video too. I would recommend stretching at least 2-3 times a day until your run. Good luck!!

  7. I suffer so much with shin splints! But I've only got the pain in the inside of the shin, the soleus part! Will this help me?

  8. I'm trying to lose weight and get in shape.However shin splints have really slowed my progress.My head says yes I can run,but my shins say no you can't.Regular walking is ok,but if I go for a brisk walk or even a slow jog,my shins start burning and it's painful.These exercises have been very helpful thank you

  9. I've had shin pain for a while now, it usually faded after about 20 mins into my walk but was agony at times for that 20 mins. I tried all kinds of stretches and exercises and nothing worked until I did the stretch with the step ladder. Now I have no pain, thank you so much!!!

  10. What about Medial (inside) Shin Splints? I've had a stress fracture and have been training after seeing my PT for nearly 2 years and still get splints on my right leg (where I had the stress fracture over a year ago, will this exercise help with my type of splints? I have let it heal and now have gone down to 2 days a week running with only  5kms on a Wednesday and Sunday and after two weeks of that I'm going to do 5kms Wed – Fri with a slow long 8km run on Sunday increasing on each by 10% each week.

  11. Great workouts. All of these I can do rather easily (I have rather strong legs despite overall being in mediocre shape) but these can help with my shins particularly. Thank you very much!

  12. I got this shin splints injuries on my both legs after take a half marathon run, its so frustating since I couldnt even stand up cause its hurt so bad, after I follow your exercise and stretches it for minutes, the pain is fade away. Thank you so much Doctor Jo

  13. My wife is highly allergic to latex. It there anything out there that replicates the band that's made of a different material? I can't have those in the house.

  14. Thanks for the video. When I play soccer My shin splints are fine but when I jog through town or on a track they crap out. Do you know why??

    And What's your thoughts on compression sleeve ?? Thanks!

  15. I have chronic shin splints and can't run more than 25 meters without them acting up and sometimes they get so bad I can't walk. Do you think doing this daily could help? I know you can't really know without looking at my shins but  can you hazard a guess how long it'd take to build up the muscles so I could run?

  16. I have pain in the interior of my right leg about 4 inches up from the ankle bone. I've gotten xrays – came back negative for a stress fracture, waited 4 weeks once, then ran and the pain returned, waited 6 weeks after that and saw an ortho, she advised 1 milers with 2 min running 3 min walking every other day. Pain came back again though. It's almost like a tenderness on the leg when I tap on it… I do calf raises consistently. I'm torn between trying to run through it or taking even more time off than 6 weeks to let it heal… What do you think Dr. Jo?

  17. Thanks Doctor jo. After doing these exercises for 3 to 4 weeks I am not getting anymore shinsplits which i used to get in the start of the Run

  18. I don't understand, my shin/calve/ankle muscles should be quite developed from doing ballet and pointe shoes for years, but I still get shin splints from running 🙁

  19. I've had shin splints for the past 3 years and I am Finally starting to do something about it, I'm really hoping these videos are going to help me! 🙂

  20. Hi Jo.. I am a basketball player .I have been suffering from the posterior shin splints… when ever I start running the pain is coming back.. when I rest for few days the pain disappears .. Again if I get back to running they are back and irritating. I have been taking the ultra sound therapy treatment for nearly 10-20 days.. but it's showing no improvement in my running .. Is there any other way to get rid of this permanently.

  21. Hey jo if I do these everyday when would I start feeling a difference? And I don't know if what I have is shin splints whenever I do exercise I get a sharp pain around the shins and in both legs

  22. i am suffering from shin splint in the medial side of my tibia since 2 weeks though i am running to shorter distance with change in my technique, pain is there so should i quit running?

  23. Hi Dr. Jo, i am kalrav here as per your suggestion i am not running and doing biking for 20 miles per day. it has been 3 weeks i have not run, yesterday as an emergency i have to run for an about 100 meters i am feeling diffuse medial side pain at the medial border of tibia. my shin pain was totally gone on resting and doing bicycling it comes back feeling stressed because i love running. what should i do?

  24. Hi Doctor Jo, I wanted know how to cure my shin splints in my left leg. I am a basketball player, I used to be able to dunk easily off my left leg but now it hurts to jump off of it and sometimes run on it. I bought an compression sleeve for it and that helps somewhat but it still hurts to fully jump off my left leg. I've been dealing with shin splints for a while now and I adjusted my game for it but i really want to get rid of it and quickly. I also have a little not on my left leg shin, it's sore and it hurts. But I ice my shins and massage them regularly and after every workout. Please help. Thank you.

  25. doctor iam a dentist ,,, and i sprained my uncle 17 day ago … it still a little bit swollen and hurts … can i do these exercises now ?? or i should wait ?!
    thanx in advance

  26. Hey. Should these be done before a run? Im new to running my shin hurt so much when i run for 2 mins although i cant run any slower and walked and stretched beforehandd. Any help?

  27. I am happy I found your channel. Thank you for all the time, effort and knowledge you put into these videos. I found your channel while surfing for help with Restless Leg Syndrome. In your opinion, what videos of yours will help the RLS. I have a mild case so far. I am a very active fit senior woman.

  28. I am having these pains only when I am running or doing skipping. After some time I don't feel any pain throughout the day, So can I continue my cardio sessions along with these exercises ? or do I need to stop doing my cardio and work on something else ?

  29. Should I get checked for a stress fracture?

    I am overweight (200lb, 5 10) and started running a while back. I had to stop because of pain in shin. Its been around a month now. But I still feel little pain or fatigue SOMETIMES in my shin (back side). It might be since I have to walk a lot daily.

    I plan to do these strengthening exercises for a month or so (and loose some weight) before I get back to running.

    Thanks a lot once again 🙂

  30. Thanks beautiful ! , i was literally dying today haha, i was jogging and then my legs just turned off. puff.
    legs.exe has stopped working lol . im trying to lose weight so i can run better.. i love running but my body kinda make it hard to me. but i wont give up !

  31. I get pain if I walk faster or run…
    it happens in gym while walking or running on treadmill. I couldn't even bear this pain for five minutes. 🙁 :'( it hurts

  32. I play volleyball on the beach and have had shin splints for a while. I rested for 2-3 weeks got better but started a plyo workout and am having the symptoms re-occur. Is this more likely an overworking issue or weakness? I'd also like to know if these exercises work for both tibialis anterior and posterior problems (I have medial pain)? Thanks so much for your help!

  33. Hello Dr.Jo, i am suffering from this shin splints problem caused duet to running . will is exercise help me ??? is this exercise sufficient to overcome this shin splints pain …. I am not able to complete even a single round . Please let me know if I need more stretching exercises ….

  34. so glad i found your videos! i started getting pain in one shin after jump roping, and you are a life saver! thanks for sharing your knowledge!

  35. Thank you mam. you are doing commendable job. i wish you do it future also. thnks lot for your viedos.

  36. Watch some more of my Stretches & Exercises to Stop Shin Splints: https://youtu.be/Z2G5WCJBpps?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q

  37. Hi Dr Jo, I am 5 11 , I do intensive weight training and just started running a few weeks back( I used to run before as well), I have these shin splints way too often. I weigh 96 kgs,, could my weight be a reason(gained weight over past two years for powerlifting).. ? Would these exercises help..??

  38. im a fon of u jo….love u…bcoz my pain is gone….its an amazing technique….i tried a lot…but didnt get the result……thank u so much

  39. very nice video
    pls. tell excs. for my foot i am not able to put pressure on my fooy while walking and standing its happened after lumber bulges.

  40. !!!!!!!!!!!!!! Can someone please help me and give me some tips, I've had shin splints on and off for the past 3 or 4 years now and in the last 6 months they have been worse than ever to the point where I feel like crying. I've tried everything, resting for 3 weeks, icing, strapping them up, massage by professional doctors, stretching every morning and night, foam rolling, changing my shoes, getting gel insloues and I've watched every video there is on YouTube! Literally nothing is helping! I don't really want to see a doctor as this will mean I will be out of sport for quite a long time I recon which isn't really a option for me, also I want to eventually join the military and if there is something on my records than this could effect my future career as there's literally nothing else i want to do. I am open to any suggestions right now if you are a professional or not but I really need some advice even if you see this comment 2 years later on please still comment advice as it could help others as this is horrible and so frustrating and I don't want anyone else going through it!

  41. Hello, do you have a video on proper breathing techniques while running to reduce chest pain and tightness?

  42. Should i do these exercises before and after i work out? Also i play football so i do a lot of running, do you recommend that i do the exercises before and after running? And does it matter what order you do them in like icing it first, rolling out second, and then stretching out?

  43. Hopefully you see this, it's been raining every day. So I haven't played basketball in almost 2 to 3 weeks. Once it finally stops I get out there and play. Now the only time I am really active is when I play basketball. I'm used to playing almost 5 to 7 days a week. Before the only pain I had was Osgood schlaters. Little hard bump below my knee. But that didn't stop me from playing. So after that 2 to 3 week break due to the rain. When I finally played again I eventually started feeling pain in the middle of my lower leg added to the painful bump below my knee(i had the Osgood schlaters since high school. Like 2 years) i didn't pay to much attention to it when of first started hurting. But the longer I played on it it got worse to the point where the pain in my lower leg caused me to limp and run funny. So I stopped playing and limp to my car and drove home. Now yesterday I played again. This time it was that and a little numbness in my lower leg. With throbbing. This is crazy. And it's all mostly in my left leg.

  44. Hi Jo! I know this was made 5 years ago, but I'm searching for answers. I'm a dancer and about 8 months ago my shins started hurting when i was leaping, but it didnt really get bad until about a month ago, when it would hurt when i walked sometimes. I also have type 1 osteogenesis imperfecta, so i saw my doctor and we did some xrays, but nothin showed up. They gave me aircasts for both of my legs, but not much has changed and ive been wearing them for over a month. Anny suggestions? The pain is mostly in the middle of my left shin, but there is some on the right shin too. It hurts both when I push off of my leg when leaping and when landing.

  45. The first exercise, without any resistance band already made my ankles and shin hurt.
    Think I need to do them more often. How often is the ideal? Every other day? 4x/week?
    Thanks!

  46. @doctor jo I really appreciate how you're reading and offering feedback to your viewers–something a lot of people don't do.

  47. Your videos are helping me greatly as I target specific problem areas. Perchance, is there a video demonstrating a suggested daily stretching routine to maintain basic flexibility? Something that targets most of the areas that need daily stretching maintenance but doesn't spend too much time in one specific area? I have in mind something that I could do in 10 or 15 minutes each day. Thank you.

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