Shin Splits Recovery: 5 Minute Miracle to Fix in a Week or Less

If you are suffering from shin splints from running, you need to try this one simple exercise.  I can’t believe how effective this exercise is and noticed amazing improvement after doing it the first time.  If you suffer from shin splits, you need to try this exercise!

A simple toe raise exercise with full extension both up and down on the edge of a step can resolve a lot of shin splints very quickly.  This exercise comes from a doctor and has been known to help many resolve shin splints quickly.  In addition, the exercise can help prevent shin splits from occurring in the future when done on a regular basis.

Not all running injuries can be resolved within a week, but I’ve found this one exercise effective after one day.  The exercise is simple and can be performed in less than five minutes with amazingly fast results.  Read on for more on how to do the exercise and the improvement I’ve had.

How do you know if you have shin splints?

In general, shin splits are characterized by tenderness or pain spread out over a small area while running.  Pain from a stress fracture is in a localized spot and may hurt even while walking and doing other activities.

It can be difficult to tell the difference without an x-ray and preventing further injury in either case is important.  Taking a few days off from running and doing the exercise below should help you determine if you have shin splints.

Shin splits are inflammation and micro-tears of the tissues, muscle, and tendons around the shin bone or tibia.   A stress fracture is more severe as the cumulative strain of the impact of running has caused tiny cracks in the bone. 

Both are caused by overloading of the body from too much running or running too fast without enough recovery.  New runners, runners returning after a break, and runners increasing mileage or intensity rapidly are most susceptible to these kinds of injury.

How to do the exercise for resolving shin splits

I found the following exercise described below in an article on Gizmodo at the link here.  In a nutshell, this exercise is the reverse of heel raises. 

1. Find a step or curb with something close by to hold onto to help you balance.

2. Position half your foot on the edge with your toes hanging over the edge.

3. With straight legs do full toe extension down and then up for 30 seconds.  I usually complete about 15.

4. Do another 30 seconds of toe extensions with bent knees.  You will feel a deeper stretch in your calf.

5. Rest for 30-60 seconds.

6. Do 2 more sets of the 30 seconds with straight legs followed immediately with 30 seconds of bent legs.

Do every day for a week.

Why toe raises are great for shin splints and more!

Toe raises target the muscles in the lower leg, especially the muscle, tibialis anterior, that surrounds the tibia bone.  This muscle is primarily responsible for flexing the foot and toes.   

Besides strengthening the muscles, you are strengthening the ligaments and tendons surrounding the tibia that can get inflamed.  These are work together and can become weakened when overloaded leading to aches and pains.

There are also other benefits of doing this exercise that should not be overlooked.   Toe raises improve mobility, balance, and can prevent other injuries such as plantar fasciitis. 

Maintaining good ankle mobility is important for good running form and toe raises fit the bill.  Ankle mobility plays a key role in absorbing impact when you land and transferring force during the push off.

Besides healthy ankle mobility, you need good balance and strength to maintain good running form.  Toe raises are known to help with balance as it strengthens the muscle key in pointing and flexing the toes.

Another common injury for runners is plantar fasciitis, which is pain in the heel or midfoot.  Toe raises can be used as a therapeutic treatment and prevention for this condition. 

My experience with the exercise

I was so distraught when I came down with shin splits recently during training for a big event.  I had been increasing my mileage and intensity too much which resulted in my shins aching more than they ever had.

I rested a few days, missing my long run, but the ache in my shins didn’t seem to be getting any better.  I knew I needed to resolve this issue as quickly as possible so I could get back on track with my training plan.

I started researching online and came across this article that appeared over a decade ago.  I immediately did the exercise as described above which appeared in the article. 

The results were magical and after only one time!  I’ve been doing the exercises faithfully every day for over a week and no longer have any pain at all. 

In fact, by day four I was able to do my long run (at a slower pace) without any pain.  I have since returned to a normal running schedule, but with more low intensity runs with good results.

Key Takeaways

Shin splints can be very painful and disheartening when experienced during a training or fitness plan.  It is important to rest and follow up with a medical professional if pain persists. 

For most suffers with shin splits this exercise can work like a magic wand and get you back to running in a week.  Being low-impact and gentle, it is an ideal therapeutic treatment delivering big improvements for minimal time and effort.

I wouldn’t have believed the results if I hadn’t experienced it for myself.  If you suffer from shin splints, try this amazing exercise. You may be stunned and thrilled at the results just as I am.


Recent Posts