The 7 Best Stretches for Shin Splints, According to a Personal Trainer

Shin splints are the ultimate buzzkill for anyone who loves to run, jump, or just stay active. That nagging pain along your shins can derail your workouts and leave you sidelined.

The good news? A few well-targeted stretches can help ease the pain and even stop shin splints from crashing your fitness party in the first place. Whether you’re looking to relieve tightness, improve flexibility, or stave off lower leg pain, we’ve got you covered with the best stretches for shin splints to keep your gams happy and ready to go.

First things first: What causes shin splints?

The tibialis anterior—the muscle along the front of your shin—plays a key role in shin splints, says Jake Harcoff, CSCS, a certified strength and conditioning specialist and founder of AIM Athletic. Think of it as the brake that controls your foot as it hits the ground, while your calves act as the gas pedal, pushing you forward, Harcoff says. When this balance between braking and propulsion gets thrown off, shin splints can sneak in.

What messes with this balance the most? Three main culprits: training mistakes, biomechanical issues, and wearing the wrong shoes.

1. Training mistakes

If your workout plan ramps up intensity or mileage too quickly, your tibialis anterior might not be strong enough to handle the extra load, Harcoff says. Overwork leads to inflammation and, you guessed it, shin pain. This is especially common for runners who skip gradual progressions or jump back into training after a break.

2. Biomechanical issues

Pronation—the natural inward rolling of your foot during a stride—helps absorb shock and distribute forces. If your pronation is limited or off-kilter, your tibialis anterior and surrounding structures take on extra strain to compensate, making them more susceptible to injury, Harcoff says.

3. Improper footwear

Shoes without adequate cushioning or support can amplify the impact on your legs. Without proper shock absorption, the stress on your muscles and joints increases, setting the stage for shin splints to develop, Harcoff says. (FYI: These are the most comfortable running sneakers that are worth a spot in your shoe closet.)

The 7 best stretches for shin splints

Shin splints can be a real pain—literally. Thankfully, the right stretches can help relieve discomfort and prevent future flare-ups. These exercises target the muscles and tissues that bear the brunt of the strain, promoting flexibility, mobility, and strength.

Pro tip: Stretching can help relieve shin splints, but prevention is the real game-changer. Strengthening your tibialis anterior and quads is the secret to avoiding shin pain while boosting your training potential, Harcoff says. Combine these stretches with smart training progression and supportive footwear, and you’ve got a fool-proof plan to stay ahead of shin splints.

1. Big toe stretch (each side separately)

This stretch focuses on the plantar fascia and the muscles along the bottom of your foot, improving flexibility and reducing tension that can travel up to your shins, Harcoff says. Enhanced big toe mobility also supports better foot mechanics, improving balance and reducing compensatory movements, he adds.

1. 1.
   Start in a seated position on the floor with your knees bent to 90 degrees and feet flat on the floor.
2. 2.
   Cross your right ankle over your left knee, gently pulling your right foot down with your left hand to feel the stretch in your big toe.
3. 3.
   Hold the stretch for 30-60 seconds, then switch feet.
4. 4.
   Repeat 1-2 times.

2. Hero pose

Hero pose is a kneeling stretch that targets your quadriceps, shins, and ankles, helping to relieve tightness and improve flexibility, Harcoff says. By stretching the fascia and muscles around your shin and ankle, this pose also supports better range of motion, movement mechanics, and alignment, he says.

1. 1.
   Start on all fours with your hands and knees on the floor. Align your elbows and shoulders over your wrists and your hips over your knees.
2. 2.
   Slowly sit back onto your heels, keeping the tops of your feet flat on the floor.
3. 3.
   Hold for 30-60 seconds.
4. 4.
   Repeat 1-2 times.

3. Ankle flexion with foam roller (each side separately)

This exercise is perfect for releasing tension in the tibialis anterior, the often-overworked muscle along the front of your shin. The foam roller promotes myofascial release (gentle massage), while controlled ankle movements enhance circulation and flexibility in the muscle, Harcoff says. On top of this, you’ll also see better mobility in the ankle joint, “helping to prevent future overuse of the shin muscles,” he says.

1. 1.
   Start on all fours with your hands and knees on the floor. Align your elbows and shoulders over your wrists and your hips over your knees.
2. 2.
   Place a foam roller under your right shin.
3. 3.
   Flex your right foot, then point your toes.
4. 4.
   Gently roll the foam roller up and down your shin.
5. 5.
   Repeat this pattern—flex, point, roll—for 60 seconds, then switch legs.
6. 6.
   Repeat 1-2 times.

4. Wall hip flexor stretch (each side separately)

By stretching the tibialis anterior, quadriceps, and hip flexors, this move reduces tension and improves mobility in the lower leg, Harcoff says. It also promotes better alignment and movement patterns to reduce stress on the shins, he says.

1. 1.
   Kneel in front of a wall and place the top of your right foot flat against the wall.
2. 2.
   Lean back slightly, feeling the stretch along your right shin and thigh.
3. 3.
   Hold for 30-60 seconds, then switch legs.
4. 4.
   Repeat 1-2 times.

5. Tibial torque (each side separately)

This exercise helps your tibia and ankle move in sync, just like they do during walking or running. Bymimicking natural gait mechanics, you boost rotational mobility and alignment in your lower leg, Harcoff says. This smooths out your stride, reduces shin stress, and relieves tension, he says.

1. 1.
   Place one foot on a bench, toes pointed straight.
2. 2.
   Rotate your tibia inward by gently moving your knee toward the midline while keeping your foot stable.
3. 3.
   Simultaneously, move your knee forward in a controlled motion, feeling the rotational stretch through the lower leg.
4. 4.
   Perform 2-3 sets of 10 reps per leg.

6. Towel push (each side separately)

The towel push is great for firing up your quads, the muscles around the knee. By easing tension in the knee joint, it improves lower leg mechanics and supports better movement during walking or running, Harcoff says. For shin splints specifically, it helps recruit the right muscles, easing strain in the front of the leg, he says.

1. 1.
   Sit on the floor with your right leg extended and your left leg bent at 90 degrees with your left foot flat on the floor.
2. 2.
   Place a towel under your right knee.
3. 3.
   Press the back of your right kneecap into the towel, holding for 3 seconds.
4. 4.
   Perform 2-3 sets of 10 reps per leg.

7. Toe raise

If you want strong shins and less pain, you need to strengthen your tibialis anterior muscle. Enter: toe raises. The exercise boosts the tibialis anterior’s ability to absorb shock and manage ankle dorsiflexion (flexing your foot and ankle upward), Harcoff says. A stronger tibialis anterior means less strain on your shins and lower legs, lowering your risk of shin splints. Plus, it improves foot mechanics for smoother, more efficient movement during running or high-impact activities, he adds.

Want to up the challenge? Step away from the wall. “The further your feet are from the wall, the more difficult this exercise becomes,” Harcoff says.

1. 1.
   Stand against a wall with your feet flat, hip-width apart.
2. 2.
   Keep your heels grounded as you lift your toes toward your shins.
3. 3.
   Hold for a moment at the top of the movement, then lower your toes back to the floor
4. 4.
   Perform 2–3 sets of 15 reps.