These are the exercises that actually help shin splints, according to a kinesiologist

If you’re a runner, there’s a good chance you've suffered from shin splints before—the lower-leg pain you feel just behind the bone.

But by strengthening your tibialis muscles and improving ankle stability, you can reduce the pressure on your shins and relieve the pain.

Kinesiologist Carling Rees recently shared a quick routine on her Instagram page to help with shin splints. I got in touch with her to find out more.

“Shin splints are a signal, not a [life] sentence,” she told Fit&Well. “They often show up when something isn’t quite keeping up—whether that’s strength, mobility, recovery or footwear.”

She suggests incorporating the moves below into your regular strength training routine to prevent the pain from recurring.

Watch how to do the shin splint exercises

There are nine exercises to try in the routine:

• Heel walks x10
• Toe walks x10
• Heel/toe rocks x10
• Ankle alphabet
• Calf raises x10
• Tibialis raises x10
• Single leg calf raises x10
• Single leg tibialis raises x10
• Elevated step drill x10

For the ankle alphabet, you trace the alphabet with your foot, moving from the ankle, explains Rees.

“It gently moves the joint through all directions and helps mimic the unpredictable angles your ankle might experience when running or cutting [changing direction].

“Our bodies don’t move in perfect straight lines, so this is a great way to prepare for those real-life, reactive movements,” she says.

Rees adds that if any exercises hurt (rather than cause discomfort) wait until you are pain-free to do this workout.

How often should you do these exercises?

“Ideally, these exercises should be done at least three times a week, especially if you’re someone who runs, plays high-impact sports or does a lot of change-of-direction movements,” says Rees.

She suggests using them as a warm-up before your main exercise, run or activity.

What can you do if you already have shin splints?

Rees says the first thing to do if you have shin splints is to look at your footwear.

If your sports shoes are worn out, lack proper support or don't suit your foot mechanics, they can worsen your shin splints. But even your day-to-day shoes can have an impact on your comfort levels.

“Heavy shoes like work boots or footwear without laces can increase strain through the lower leg,” says Rees.

After that, you should think about how your feet and lower leg are working together.

“Strength in the big toe, the tibialis anterior—the muscle along the front of your shin—and your gait, all matter,” the movement professional explains.

“If you’re running with your feet constantly pulled up, known as dorsiflexed, try relaxing your stride a bit and letting your feet move more naturally.”

Rees says resting, if you're injured, and making sure you warm-up before your run is important, too.

“Hydration, nutrition, and recovery also play a huge role in how well your body handles the load,” she adds.