Strength Training for Shin Splints: Exercises That Actually Work

If you’ve been sidelined by shin splints, you might be wondering: What can I actually do to fix this and keep it from coming back? As we saw in Part 2 of this blog series, the answer isn’t just to rest; it’s targeted strength training.

Shin splints, or medial tibial stress syndrome, are often the result of overuse, poor mechanics and muscle imbalances. The good news? You can treat and prevent them by building strength in the right areas.

Read this blog to gain a better understanding of why strength training as a runner is so important for recovery and long term prevention.

Why Strength Training Is Key for Shin Splints Recovery

When your muscles aren’t absorbing force efficiently, your bones and connective tissues end up taking the hit. This leads to overuse injuries like shin splints.

Strength training helps by:

• Improving shock absorption

• Correcting muscular imbalances

• Enhancing running mechanics

• Building long-term resilience

With shin splints in particular, the muscle that tends to be a main culprit is the soleus muscle. Most people are familiar with the gastroc when you talk about your calves but the soleus muscle sits underneath and is a main powerhouse for distance runners. Weakness in this muscle leads to poor shock absorption which can cause shin splints and other running related injuries. But don’t just look there: you want to make sure you are hitting all of your major muscle groups in a strength training plan to prevent shin splints.

Best Strengthening Exercises for Shin Splints

Here are some of the most effective strength training exercises for shin splints. Focus on doing 2–3 sets of 12-15 reps of each exercises a couple times a week.

1. Soleus Heel Raises

Why it works: Strengthens the deep calf muscle responsible for absorbing load during midstance in running.

How to do it:

• Stand with knees slightly bent

• Raise your heels while keeping knees bent

• Lower with control
  *Progress by adding weight or increasing reps

2. Toe Taps / Tibialis Anterior Raises

Why it works: Targets the muscle along the front of your shin, which is often weak in runners with shin splints.

How to do it:

• Sit or stand and lift your toes up while keeping your heels on the ground

• Tap toes lightly and repeatedly
  * Use a resistance band for more challenge

3. Single-Leg Glute Bridges

Why it works: Improves hip and glute control, which is essential for pelvic stability and reducing stress on the lower legs.

How to do it:

• Lie on your back with one foot flat and the other leg extended

• Push through the grounded heel to lift your hips

• Lower slowly and repeat
  * Focus on control and avoid arching your back

4. Lateral Band Walks

Why it works: Activates the glute medius, a key hip stabilizer that controls leg alignment during running.

How to do it:

• Place a mini-band above your knees or around your ankles

• Slightly bend your knees and take small steps sideways
  *Keep tension in the band the whole time

5. Suitcase Carries

Why it works: Builds core stability, ankle control and foot strength (all of which contribute to better load distribution).

How to do it:

• Hold a weight in one hand

• Stand tall and walk slowly for 30–60 seconds
  * Maintain good posture — no leaning or wobbling

Bonus Exercise for Shin Splints: Foot Intrinsic & Arch Strengthening

Don’t forget your feet! The small muscles in your feet play a big role in helping to absorb shock and maintain your arch when running. If your arch is collapsing excessively when you’re in the stance phase, the shin will sometimes have to compensate for that uncontrolled motion and be placed under abnormal stresses with running. This can lead to shin splints!

Try towel scrunches, short foot exercises or barefoot balance work to activate your foot intrinsics and improve stability.

Putting It All Together

Consistency is key. These exercises don’t just help with recovery, they’re a powerful tool for preventing shin splints from coming back. This is especially true when combined with proper training load and good running mechanics.

Need Help with a Strength Plan?

At Tempo Physical Therapy & Performance, we offer strength and performance training programs designed specifically for runners. Whether you're recovering from shin splints or looking to prevent them, we’ll create a custom plan that addresses your unique needs.

Want to learn more about our strength training services for runners? Check out how to get started with us!