How to Find Relief from Shin Splints: Exercises, Stretches, and Physical Therapy Treatment

Topic at a Glance

The common causes of shin splints and how factors like muscle tightness, weakness, footwear, and training habits contribute to lower-leg pain.
Effective shin splint stretches and strengthening exercises to improve flexibility, stability, and support recovery.
Targeted muscle strengthening can reduce stress on the shinbone and help prevent future injuries.
Physical therapy treatments, including gait analysis, manual therapy, and personalized exercise programs, can support a safe return to activity.

Shin splints are one of the most common causes of lower leg pain in runners, athletes, and active individuals. The good news is that with the right combination of shin splint stretches, strengthening exercises, and physical therapy, most people can recover and return to activity safely.

At Paspa Physical Therapy, we help patients find lasting relief from shin splints by addressing the root cause of pain—not just the symptoms.

What Are Shin Splints? (Medial Tibial Stress Syndrome)

Shin splints, also known as medial tibial stress syndrome (MTSS), cause pain along the inside or front of the shinbone (tibia). This condition develops when the muscles, tendons, and bone tissue in the lower leg become overloaded from repetitive stress.

Shin splints often start as mild soreness during exercise and can progress to more persistent pain if not treated early.

Common Causes of Shin Splints

Understanding the cause is key to recovery. Shin splints are often linked to:

Increasing running or activity too quickly
Tight calf muscles (gastrocnemius and soleus)
Weak tibialis anterior muscle (front of shin)
Weak foot and ankle stabilizers
Flat feet or poor arch control
Improper footwear or worn-out shoes
Running on hard surfaces
Poor movement or running mechanics

Without correction, these issues can increase stress on the shin and delay healing.

Best Shin Splint Stretches (Targeted Muscles)

Stretching the right muscles is essential for shin splint relief.

1. Calf Stretch (Gastrocnemius – Upper Calf)

Tight upper calf muscles increase pulling on the shinbone.

Keep back knee straight
Heel stays on the ground
Lean forward into a wall
Feel stretch in upper back calf
Hold 30 seconds, repeat 2–3 times

2. Soleus Stretch (Deep Calf Muscle)

This deeper muscle is often overlooked but commonly tight in shin splints.

Same position as calf stretch
Slightly bend back knee
Feel stretch lower in calf near Achilles tendon
Hold 30 seconds, repeat 2–3 times

3. Tibialis Anterior Stretch (Front of Shin)

This muscle runs along the front of the shin and becomes irritated with overuse.

Kneel with top of foot on the floor
Gently sit back slightly
Feel stretch along front of shin
Hold 20–30 seconds

Best Shin Splint Strengthening Exercises

Strengthening helps reduce stress on the shin and prevents recurrence.

Weak muscles in the hips, core, ankles, and feet can place extra stress on the shin. A strengthening program can improve stability and reduce your risk of future injuries.

1. Tibialis Anterior Raises (Front Shin Strength)

Lift toes toward shins while heels stay down
Slowly lower back down
2–3 sets of 15–20 reps

Benefit: Improves shock absorption during walking and running.

2. Calf Raises (Gastrocnemius + Soleus Strength)

Rise up onto toes
Slowly lower down
2–3 sets of 10–15 reps

Benefit: Builds lower-leg strength and reduces impact stress.

3. Short Foot Exercise (Arch Strengthening)

Keep toes relaxed
Gently lift arch without curling toes
Hold 5–10 seconds
Repeat 10–15 times

Benefit: Improves foot stability and reduces shin overload.

4. Glute Bridges

Weak hips can contribute to poor running mechanics and increase stress on the shins.

How to do it:

Lie on your back with your knees bent.
Tighten your core and glutes.
Lift your hips until your body forms a straight line from your shoulders to your knees.
Hold for 3–5 seconds.
Slowly lower.
Perform 2–3 sets of 10–15 repetitions.

Benefit: Strengthens the glutes and improves lower-body alignment during activity.

5. Single-Leg Balance (Ankle Stability)

Stand on one leg for 30 seconds
Repeat 2–3 times each side

Benefit: Improves control of foot, ankle, and knee alignment.

Why These Muscles Matter in Shin Splints

Shin splints usually occur due to an imbalance between tight and weak muscles:

Tight calf muscles (gastrocnemius & soleus) increase pulling on the shin
Weak tibialis anterior reduces control of foot strike
Weak foot arch muscles increase collapse and stress on the tibia

Improving flexibility and strength in these areas helps reduce pain and prevent recurrence.

How Physical Therapy Helps Shin Splints

Physical therapy provides a complete treatment approach by addressing the cause of pain.

At Paspa Physical Therapy, treatment may include:

Individualized shin splint exercise programs
Manual therapy for tight calf and shin muscles
Gait and running analysis
Strength training for hips, ankles, and feet
Footwear and training recommendations
Gradual return-to-running programs

Tips to Prevent Shin Splints

Increase activity gradually (avoid sudden mileage jumps)
Warm up before exercise
Stretch calves and shins regularly
Strengthen hips, calves, and feet
Wear supportive, well-fitted shoes
Avoid overtraining on hard surfaces
Cross-train with low-impact activities

Schedule an Appointment at Paspa Physical Therapy

Shin splints don’t have to limit your activity. With the right combination of stretching, strengthening, and physical therapy, you can recover safely and return to running, sports, and daily activity without pain.

Call us today at (212) 967-5337 to book an appointment or contact us here.

Medically Reviewed By

Pamela Paspa, PT

Can physical therapy help treat shin splints?

Yes, physical therapy can help treat shin splints by addressing the underlying causes of pain, such as muscle weakness, tightness, poor movement patterns, and running mechanics. A physical therapist may use targeted exercises, stretching, manual therapy, gait analysis, and a gradual return-to-activity plan to help patients recover safely.

What exercises help relieve shin splint pain?

Exercises that strengthen the muscles supporting the lower leg, feet, ankles, and hips can help reduce stress on the shin. Common exercises include tibialis anterior raises, calf raises, short foot exercises, glute bridges, and single-leg balance exercises. These movements improve stability, shock absorption, and lower-body alignment.

How long does it take for shin splints to heal with physical therapy?

Recovery time depends on the severity of the shin splints and how well the underlying causes are addressed. With a consistent physical therapy program that includes stretching, strengthening, and activity modifications, many people can gradually return to running and other activities safely.

What stretches are recommended for shin splints?

Effective shin splint stretches target the muscles that commonly contribute to lower-leg stress. These include calf stretches for the gastrocnemius, soleus stretches for the deeper calf muscle, and tibialis anterior stretches for the front of the shin. Regular stretching can help improve flexibility and reduce tension on the shinbone.

Can physical therapy prevent shin splints from coming back?

Yes, physical therapy can help reduce the risk of recurring shin splints by improving muscle strength, flexibility, balance, and movement mechanics. A physical therapist can also provide guidance on proper footwear, training progression, and running habits to help prevent future injuries.

Should I stop running if I have shin splints?

If you are experiencing shin splint pain, it is important to modify your activity rather than push through the discomfort. Reducing high-impact activities, allowing time for recovery, and following a structured rehabilitation program can help the shin heal properly. A physical therapist can guide you on when and how to safely return to running without increasing your risk of reinjury.