Slow calf raises
Rise through the big toe, pause at the top, then lower for three seconds.
- Dose
- 3 × 10–15, 2–3 days/week
- Progress when comfortable
- Move from two legs to one leg, then add load.
Runner health pathway
Shin Splint Exercises for Runners
Shin discomfort often appears when running load rises faster than the calf and lower leg can adapt. These exercises build capacity without pretending to diagnose the cause.
Written and reviewed by the FormStride coaching team · Updated June 15, 2026 · Educational guidance, not diagnosis or treatment.
Patterns worth reviewing
- A recent jump in distance, speed, hills or hard surfaces
- Low cadence with a reaching foot strike
- Limited calf endurance or ankle control
Exercise progression
Start at a comfortable level. Mild effort is expected; escalating pain is not.
Tibialis raises
Keep heels down and lift the forefoot without leaning back.
- Dose
- 2–3 × 15–20
- Progress when comfortable
- Step farther from the wall or use a resistance band.
Short cadence strides
Use quiet, quick steps without forcing speed or a forefoot landing.
- Dose
- 4 × 20 seconds during an easy run
- Progress when comfortable
- Add one repetition per week if comfortable.
Stop conditions
- • Pain changes your walking or running gait
- • Pain is sharply localized or worsening
- • There is swelling, numbness or pain at rest
Seek qualified medical assessment when symptoms are severe, sudden, worsening or persistent.
Connect the exercise to your form
Measure cadence, posture and asymmetry from a short side-on running clip.