Shin splints exercises at home
Shin splints (medial tibial stress syndrome) is aching along the inner edge of the shin bone, usually after a jump in running, jumping or walking volume.
Between physio sessions, not medical advice. This is general exercise education for common, non-serious shin pain. It isn't a diagnosis. Check with your physiotherapist or doctor before starting, stop if pain is sharp or getting worse, and read the warning signs below first.
Common contributing factors
- A sudden increase in running distance or speed
- Hard surfaces or worn-out shoes
- Weak calves and hips that tire early
Gentle exercises people often use
- Calf raises3 × 12–15
Rise onto your toes over 2 seconds, lower over 3. Hold a wall for balance.
- Seated toe raises3 × 15
Sit with heels on the floor and lift your toes toward your shins, then lower slowly.
- Single-leg balance3 × 30s each side
Stand on one leg near a wall. Progress by closing your eyes or standing on a pillow.
- Glute bridge3 × 12
On your back, knees bent, push your hips up until knees, hips and shoulders line up.
Cut running volume for now rather than stopping all activity. When walking and hopping are pain-free, rebuild running gradually, roughly 10% more per week.
Warning signs: get checked first
Don't start, or stop, and see a health professional if any of these apply.
- Pain in one small, very tender spot on the bone
- Pain that is there at rest or at night
- Pain after a fall, crash or sudden injury, or you can't put weight on it
- Swelling, redness or heat that is getting worse, or you feel unwell or feverish
Keep it going between sessions with Apex One
Home exercises only work if you do them. Apex One+ includes guided recovery programs that talk you through each exercise out loud, time your holds and check your pain before and after every session, so you can show your physiotherapist how it's going.
Questions
What exercises help shin splints?
Common options include calf raises, seated toe raises, single-leg balance, glute bridge. Your physiotherapist can tell you which suit you and how hard to push.
Should shin splints exercises hurt?
Mild discomfort of up to about 3 out of 10 that settles within 24 hours is usually acceptable. Sharp pain, or pain that's worse the next day, means ease off and check with your physiotherapist or doctor.
How long until it gets better?
Cut running volume for now rather than stopping all activity. When walking and hopping are pain-free, rebuild running gradually, roughly 10% more per week. Everyone is different; if it isn't improving after a few weeks, get it assessed.
Is this medical advice?
No. This is general exercise education for use between physio sessions. It isn't a diagnosis or a substitute for a physiotherapist or doctor.