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How to Do Toe Raises to Prevent Shin Splints


Updated June 13, 2014

People jogging together outdoors
Erik Isakson/Blend Images/Getty Images

If you experience shin pain when running, it may be because of weak anterior tibalis muscles, which are on the front side of your lower leg. This muscle is responsible for flexing the foot upward and, because it's often underdeveloped in non-runners, you may start feeling shin pain and develop shin splints if you're new to running or you increase your distance too quickly.

Do this exercise a few times a week to develop the muscle and prevent shin splints

1. Stand upright on the ledge of a step, with your toes hanging over the ledge.

2. Hold onto a wall, railing, or chair for balance.

3. Extend your toes as far out over the edge as you can. Only your heels should be on the edge.

4. Pull your toes on your right foot upward toward your shins as far as you can and hold for a brief second, feeling the contraction in your shins (anterior tibialis).

5. Release and slowly lower your toes to the starting position.

6. Do the same thing with your left foot.

7. Do 2 to 3 sets of 12 repetitions on each side.

Also see:

Related Video
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How to Ice a Running Injury

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