Simple Exercises for Achilles Tendinitis and Shin Splints
At Wagner Physical Therapy and Performance, we see achilles and shin pain pretty often. Whether you are a runner or just an athlete who is on your feet a lot, there is no denying how important it is to have healthy ankles and feet.
While it can feel complicated to rehabilitate achilles tendinitis or shin splints, there are some simple exercises you can add into your routine to help keep your achilles, ankles and feet healthy. Keep reading for some simple exercises for achilles tendinitis and shin splints.
Best Ways To Strengthen the Achilles Tendon
While it can be very useful to incorporate more complex strengthening for the calf and achilles tendon, it should be built on a good foundation of the basics. Good old fashioned calf raises are often the way to go if you're looking to strengthen the calf and achilles to reduce your risk of achilles issues.
Be sure to work your calves with the knees both straight and bent. This targets different parts of the calf, which is actually made up of 3 muscles (soleus, gastrocnemius, plantaris).
We are primarily worried about the soleus and gastrocnemius (plantaris sits between gastroc and soleus, is very small, contribution is minimal). The anatomical name for this calf is the triceps surae (triceps meaning 3 muscles, surae meaning "of the calf").
Calf raises with knees straight are likely a bit more specific for the gastrocnemius. This muscle also helps bend the knee so it is on greater stretch when the knee is fully straightened.
Calf raises with the knees bent will likely target the soleus and achilles tendon more. We like our patients train both to cover their bases and make sure this strength carries over to activities like running.
Elevated Single Leg Calf Raise for Achilles Tendinitis
Soleus Calf Raise for Achilles Tendinitis
How to Treat Shin Splints
Shin splints can be a really annoying, nagging injury for a lot of runners and other athletes. In terms of risk reduction, the same concepts we talked about for the calf apply here. Strengthen regularly to improve capacity of your shin muscles and make sure mobility is maintained (improved if necessary).
A really basic exercise that we see a lot of people neglecting is a simple toe raise (also called the tibialis raise). Work your calves, but don't neglect the muscles on the front of the leg/shin either.
Doing toe raises regularly can help reduce shin splints, knee pain, ankle pain and improve lower leg strength, stability and performance.
Toe Raises To Prevent Shin Splints
Bonus Exercise To Improve Ankle Mobility
Here is another exercise we use a lot as a warm up or stand alone way to train the ankle. These are called ankle CARs (controlled articular rotations). They look pretty simple, but if you do them correctly they can be pretty tough and effective.
The idea here is to move very slowly through a full rotational range of motion at the ankle. Also be sure to stabilize your lower leg so you don't cheat. The goal is to work on moving your ankle, not your lower leg.
Great Ankle Mobility Exercise
Effective and Simple Exercises for Achilles Tendinitis and Shin Splints
As you can see, this doesn't have to be that complicated. Train your ankles through a full range of motion regularly and at a sufficient intensity to be challenging to reduce injury risk. That will reduce the risk of achilles and shin pain. Work these basic exercises into your training and let us know how it goes!
Physical Therapy for Runners in Lakeville, Massachusetts
We treat athletes dealing with achilles pain, shin splints, ankle sprains and more all the time at Wagner PT & Performance. We are located in Lakeville, Massachusetts and specialize in getting athletes of all ages back to what they love.