Shin splints are a very real concern for any athlete, whether you are at the top of your game or just beginning your training. Strengthening the muscles properly to maintain a strong and balanced lower leg and ankle is a vital key in preventing shin splints. If you are treating shin splints then strengthening exercises may be an important component of that recovery and healing process.

Strengthening your shin and lower leg can help with shin splints, but should be done under the guidance of your health care professional or a knowledgeable trainer/physical therapist to ensure you do not further injure yourself by rushing your healing period.

Often it is exercise that is the main cause of shin splints. As such you may need to modify your current exercise program to allow you to strengthen your shin and ankle area without overloading the area or over fatiguing the muscles.

Ensure you follow proper exercise techniques and safety to keep from injuring weak or healing areas of your body and maintain your body's hydration by drinking enough water. Stretching your muscles before and after a workout is important as well.

Know More - Stretching Exercises for Shin Splints

Strengthening Exercises for Shin Splints:

• Toe lifts - Stand with your feet flat on the floor and shoulder width apart. Place weight on your toes or have your work out partner apply resistance to hold them down. Lift your toes and foot up by flexing at the ankle and toe knuckles.
• Ankle flexes, upward - While sitting place one foot on the other leg's knee. Use your hand to apply resistance, by pushing downwards, to the inside of your foot at the arch/big toe. Rotate your foot upwards and inwards at the ankle pushing against your hand. Switch feet and repeat.

• Ankle flexes, downward - While sitting place one foot on the other leg's knee. Use your hand to apply resistance, by pulling upwards, to the outside of your foot at the smallest toe. Rotate your foot downwards and inwards at the ankle pushing against your hand. Switch feet and repeat.
• Ankle lifts - While sitting add weight to your foot below the ankle (an elastic resistance band or your work out partner works as well). Hold your knee straight and lift your foot flexing only at the ankle. Side to side movement can be done in addition to the up and down movement.
• Rapid ankle lifts - While sitting straighten your legs with your heels on the floor. Move your feet up and down flexing only at the ankle. Perform the up and down motion as far as you can as fast as you can for 1 to 2 minutes at a time.
• Ankle rolls - While sitting add weight to your foot below the ankle (an elastic resistance band or your work out partner works as well). Hold your knee straight and rotate your foot flexing only at the ankle.
• Toe extensions - Stand with your feet flat on the floor and shoulder width apart. Raise yourself up to your tippy toes and back down. You can increase this exercise by performing the same movements an elevated block or step so your heels can go lower than your toes.
• Toe grabs - Use your toes to grab and pick up items. A rolled up towel, rocks or marbles work well.
• Toe walk - Walk on your toes for 5 minutes at a time.
• Heel walk - Walk on your heels for 5 minutes at a time.
• Pronate or Supinate walk - Walk with your feet turned outwards for 5 minutes at a time. Then walk with your feet turned inwards for 5 minutes at a time.